DON’T BE SACKED BY YOUR LACK OF SLEEP! · sleep. Here are some tips to help you get to sleep: •...
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DON’T BE SACKED BY YOUR LACK OF SLEEP! LESSON 2 MIDDLE SCHOOL LESSON OBJECTIVE: 1. Explain the health benefits of sleep 2. Investigate routines that encourage better sleep 3. Identify the stages of sleep 4. Identify what dreams are and when they occur INDIANA WELLNESS STANDARDS: (Grades 6-8).1.1 Examine how healthy behaviors influence personal health. (Grades 6-8).5.6 Choose healthy choices over unhealthy choices when making a decision. TEACHER TALKING POINTS What are the health benefits of sleep: • Sleep is important for your body because it is the time for your body and mind to relax, rest and recharge for the next day. • Though no one is exactly sure what work the brain does when you’re asleep, some scientists think that the brain sorts through and stores information, replaces chemicals, and solves problems. • Ideally, young people need about 8.5 to 9 hours of sleep per night. • Lack of sleep can cause you to have problems thinking clearly and you may be cranky the next day. Eventually, without sleep, your mind can hallucinate and it becomes impossible for the brain to give messages to the rest of your body. • Lying in bed while reading, watching TV or playing video games does not count as sleep. Investigate routines that encourage better, more restful sleep For many young people, sleeping comes naturally. Others may need a little help getting to sleep. Here are some tips to help you get to sleep: • Try to go to bed at the same time every night; this helps your body get into a routine. • Follow a bedtime routine that helps you relax (take a warm bath or read). • Limit foods and drinks that contain caffeine such as sodas and other drinks like tea. • Don’t have a TV in your room. Research shows that kids who have one in their rooms sleep less. • Wear comfortable clothes to sleep in that don’t make you too hot or too cold. • Although we all need exercise, try not to do it just before going to bed. Do exercise earlier in the day — it helps a person sleep better. • Use your bed just for sleeping — not doing homework, reading, playing games, or talking on the phone. That way, you’ll train your body to associate your bed with sleep.
Transcript of DON’T BE SACKED BY YOUR LACK OF SLEEP! · sleep. Here are some tips to help you get to sleep: •...
DON’T BE SACKED BY YOUR LACK OF SLEEP!
LESSON 2MIDDLE SCHOOL LESSON
OBJECTIVE: 1. Explainthehealthbenefitsofsleep 2. Investigateroutinesthatencouragebettersleep 3. Identifythestagesofsleep 4. Identifywhatdreamsareandwhentheyoccur
INDIANA WELLNESS STANDARDS:(Grades6-8).1.1Examinehowhealthybehaviorsinfluencepersonalhealth.(Grades6-8).5.6Choosehealthychoicesoverunhealthychoiceswhenmakingadecision.
TEACHER TALKING POINTSWhat are the health benefits of sleep: • Sleepisimportantforyourbodybecauseitisthetimeforyour bodyandmindtorelax,restandrechargeforthenextday. • Thoughnooneisexactlysurewhatworkthebraindoeswhenyou’reasleep,some scientiststhinkthatthebrainsortsthroughandstoresinformation,replaceschemicals, andsolvesproblems. • Ideally,youngpeopleneedabout8.5to9hoursofsleeppernight. • Lackofsleepcancauseyoutohaveproblemsthinkingclearlyandyoumaybecrankythe nextday.Eventually,withoutsleep,yourmindcanhallucinateanditbecomesimpossible forthebraintogivemessagestotherestofyourbody. • Lyinginbedwhilereading,watchingTVorplayingvideogamesdoesnotcountassleep.
Investigate routines that encourage better, more restful sleepFormanyyoungpeople,sleepingcomesnaturally.Othersmayneedalittlehelpgettingtosleep.Herearesometipstohelpyougettosleep: • Trytogotobedatthesametimeeverynight;thishelpsyourbodygetintoaroutine. • Followabedtimeroutinethathelpsyourelax(takeawarmbathorread). • Limitfoodsanddrinksthatcontaincaffeinesuchassodasandotherdrinksliketea. • Don’thaveaTVinyourroom.Researchshowsthatkidswhohaveoneintheirrooms sleepless. • Wearcomfortableclothestosleepinthatdon’tmakeyoutoohotortoocold. • Althoughweallneedexercise,trynottodoitjustbeforegoingtobed.Doexerciseearlier intheday—ithelpsapersonsleepbetter. • Useyourbedjustforsleeping—notdoinghomework,reading,playinggames,ortalking onthephone.Thatway,you’lltrainyourbodytoassociateyourbedwithsleep.
Identify the stages of sleep • First,yourbraintellsyourbodytorelaxallofitsmusclesandtoslowdownyourheartjust alittlebittohelpyourelax. • Second,youenterintoalightsleep,butyoumightwakeupifsomethingmakesanoise. • Third,youenteradeeperstageofsleepcalledslow-wavesleep.Yourbodyisless sensitivetothingsaroundyou.Thisisthestagewhensomepeoplemightstartsleep talkingorsleep-walking. • Fourth,thedeepeststateofsleepoccurs.Youwillbeveryconfusedifsomeonewakes youupduringthisstageofsleep. • Finally,youenterrapid-eye-movement(REM)sleep.Thismeansthatyoureyesmove beneathyoureyelidswhiletherestofyourbodyisrelaxedandsleeping.Thisisthestage whenyoudream. • Yougothroughstages2-5multipletimesduringthenight(aboutevery90minutes).
Identify what dreams are and why they occur: • PeopledreamduringtheREMstageofsleep. • Nooneknowsforsurewhypeopledream.Somescientiststhinkthatdreamsareyour brain’swayofmakingsenseofwhathappenedduringtheday.Othersthinkthatdreams allowyourbraintosortthroughtheeventsoftheday,storingtheimportantthingsand gettingridofthedetailsandinformationyoudonotneed.Somescientistssaythat dreamsareacluetowhatyou’reworriedaboutorthinkingabout.
STUDENT ACTIVITY – Bedtime Checklist For Good Sleep
Directions for students:Filloutthechecklistbelowtostartyourroutineforgettingagoodnight’ssleep.Trytofollowyourlisteverynight.
1. Settingasmartbedtime: a. Istartschoolat____________________________________ b. Ineedtowakeupat________________________________ c. Ihave______minutes/hoursofhomeworktonight. d. Ihave__________minutes/hoursofpracticetonight. e. Mysmartbedtimeis________________________________(rememberyouneedat least8.5-9hoursofsleeppernight)
2.Organizingyourstuff: a. Didyoufinishanyhomeworkthatisduetomorrow?___Yes___No b. Doyouneedtopacklunchorgetmoneyreadyfortomorrow?___Yes___No c. Isyourbackpackreadytogofortomorrow?___Yes___No
3.Gettingintoaroutine–EverynightbeforegoingtobedIneedto: a. Brushmyteeth b. Bathe/shower c. Laymyclothesoutforthenextday d. _______________________________________ e. _______________________________________ f. _______________________________________ g. _______________________________________
FAMILY INFORMATIONTeensAdolescentsneedabout8.5to9hoursofsleeppernight,butmanydon’tgetitbecauseofearlyschoolstarttimesontopofschedulespackedwithschool,homework,friendsandactivities.Sleepdeprivationaddsupovertime,soanhourlesspernightislikeafullnightwithoutsleepbytheendoftheweek.Amongotherthings,notenoughsleepcanleadto thingslike: • Decreasedattentiveness • Decreasedshort-termmemory • Inconsistentperformance • Delayedresponsetime
Studieshavefoundthatmanyteenshavetroublefallingasleep.It’snotbecausetheydon’twanttosleep;It’sbecausetheirbrainsnaturallyworkonlaterschedulesandtheyaren’treadyforbed.Duringadolescence,thebody’scircadianrhythm(likeaninternalbiologicalclock)isreset,tellingateentofallasleeplateratnightandwakeuplaterinthemorning.Thischangeinthecircadianrhythmseemstobeduetothefactthatthebrainhormonemelatoninisproducedlateratnightinteensthanitisforkidsandadults,makingitharderforteenstofallasleep.Sometimesthisdelayinthesleep-wakecycleissoseverethatitaffectsaperson’sdailyfunctioning.Inthosecasesit’scalleddelayedsleepphasesyndrome.
TheNationalSleepFoundationhasdevelopedasimplesetofsleepquestionsforparentscalledBEARS.Eachletterstandsforadifferentpotentialsleepproblemarea.Askyourselfthefollowingquestionstohelpidentifyanysleepissuesthatmightbeaconcernforyourchild.
B=BEDTIME Doesyourchildhavedifficultygoingtobed?Difficultyfallingasleep?E= EXCESSIVEDAYTIMESLEEPINESS Isyourchildalwaysdifficulttowakeupinthemorning?Doeshe/sheseemgroggyor sleepyduringtheday?Doeshe/sheseemovertired(thiscanmeanmoody,hyperoroutof itaswellassleepy)?A=AWAKENSDURINGTHENIGHT Doesyourchildwakeupduringthenight?Havetroublefallingbacktosleep?R=REGULARITY&DURATIONOFSLEEP Whattimedoesyourchildgotobedandgetuponweekends?Weekdays?Howmuch sleepdoeshe/sheneedandactuallyget?S= SNORING Doesyourchildsnore?Loudly?Everynight?Doeshe/sheeverstopbreathingorchokeor gaspduringsleep?
Ifyouanswered“yes”tooneormoreofthesequestionsitcouldmeanthatyourchildhasasleepproblemthatshouldbelookedintofurther.Besuretotalkwithyourchild’sdoctorifyouhaveconcernsorquestions.
LESSON PLAN TEST
1. Lackofsleepcancauseyoutohavetroublethinkingclearly.___True___False
2.Middleschoolchildrenneedabout8.5–9hoursofsleepeachnight.___True___False
3.Itisagoodideatodrinkalotofsodabeforegoingtobed.___True___False
4.ApersondreamsduringtheREM(RapidEyeMovement)stageofsleep.___True___False
5.Yougothroughthefivestagesofsleeponlyonetimepernight.___True___False
