Unit 5: Rest Your Body Overview How to assess your sleep Sleep basics How to sleep better Sleep...
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Transcript of Unit 5: Rest Your Body Overview How to assess your sleep Sleep basics How to sleep better Sleep...
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Unit 5: Rest Your Body
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Overview
How to assess your sleep Sleep basics How to sleep better Sleep disorders
© 2010 by the University of Idaho
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What Is Sleep?
State of rest with physical and metabolic changes
Body is renewed
© 2010 by the University of Idaho
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Why Is Sleep Needed?
Learning and memory Emotional and social behavior Nervous system Immune system Growth and development
© 2010 by the University of Idaho
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How Much Sleep Do You Need?
Hold up your fingers to indicate how many hours of sleep you think you need to get every night?
© 2010 by the University of Idaho
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How Much Sleep Is Needed?Group Sleep Needed
Infants 16 hours
Babies/toddlers (6 months–3 years)
10–14 hours
Children 3–6 years 6–9 years 9–12 years
10–12 hours10 hours9 hours
Teenagers 9 hours
Adults 7–8 hours
Older adults 7–8 hours
Pregnant women May need more than 7–8 hours© 2010 by the University of Idaho
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Statistics
Average sleep: 7.4 hours
75% report symptoms of sleep problems
4.5 hours of screen time a day
© 2010 by the University of Idaho
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Poor decision making Poor school/work performance Increased risk of sickness Impaired memory, concentration,
learning Problems with emotions and relationships Weight gain
Effects of Sleep Deprivation
© 2010 by the University of Idaho
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Every study done shows a connection between sleep and school grades.
Teenagers who get A’s average fifteen more minutes than B students.
B students get eleven minutes more sleep than C students.
C students get ten minutes more sleep than D students.
Effects of Sleep Deprivation
© 2010 by the University of Idaho
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http://www.pbs.org/wgbh/pages/frontline/video/flv/generic.html?s=frol02sfacq392&continuous=1
Effects of Sleep Deprivation
© 2010 by the University of Idaho
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Why are you not sleeping?
© 2010 by the University of Idaho
Add up your tech time. Is it interfering?
Brainstorm other reasons. Discuss with a partner how to
overcome this hurdle.
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How Sleepy Are You?
© 2010 by the University of Idaho
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Tips for Sleeping Better Improve daytime habits Create a better sleep environment Follow a presleep ritual Go back to sleep faster
© 2010 by the University of Idaho
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Improve Daytime Habits
Surround yourself with bright light Exercise at the right time Avoid napping Don’t smoke
© 2010 by the University of Idaho
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Avoid Stimulants High energy TV shows High energy music Fights Stressful thoughts Caffeine (cola, coffee, energy
drinks, aspirin, weight loss pill, decongestants)
© 2010 by the University of Idaho
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Create a Better Sleep Environment
Have a comfortable bed Declutter Keep the bedroom peaceful
Quiet Dark Comfortable Without pets
© 2010 by the University of Idaho
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Follow a Presleep Ritual Go to bed at the same time every
night. Get up at the same time. Create bedtime rituals Stop technology 1 hour before
bedtime Eat light before bed Limit liquids Write down worries
© 2010 by the University of Idaho
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How’s Your Sleep?
© 2010 by the University of Idaho
Used with permission of the National Sleep Foundation. For further information, please visit http://www.sleepfoundation.org/
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Rest Your Body Goal
Set a goal to improve a sleep habit that will help balance your life
SMART GoalsSpecificMeasurableAchievableRewardingTime-bound
© 2010 by the University of Idaho
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Summary of Stress Management
Balance Your Time Manage Your Stress Recognize Internal Control vs
External Circumstances Feed Your Body Well Move Your Body Often Rest Your Body Daily
© 2010 by the University of Idaho