Slide 1 : WELCOME
SLEEP WELL STUDY WELL : SLEEP WELL STUDY WELL
IMPORTANCE… : IMPORTANCE… Sleep is as important to the human body as food and water
Why do we sleep? : Why do we sleep? We have to sleep because it is essential to maintaining normal levels of cognitive skills such as speech, memory, innovative and flexible thinking. In other words, sleep plays a significant role in brain development.
SLEEP MAKES YOU MORE ALERT : SLEEP MAKES YOU MORE ALERT A good night's sleep makes you feel energized and alert the next day.
SLEEP BOOSTERS YOUR MEMORY : SLEEP BOOSTERS YOUR MEMORY A process called memory consolidation occurs during sleep .Getting more quality sleep will help you remember and process things better.
Slide 7 : Not only for mental health is sleeping well important, also for your physical fitness.
How much sleep is enough? : How much sleep is enough? Sleep requirements differ from one person to the next depending on age, physical activity levels, general health and other individual factors
HOW MUCH IS ENOUGH FOR BETTER STUDIES ? : HOW MUCH IS ENOUGH FOR BETTER STUDIES ? Primary school children – need about nine to 10 hours
Teenagers – need about nine to 10 hours too
Adults – need about eight hours, depending on individual factors
Melatonin- THE SLEEP MAKER : Melatonin- THE SLEEP MAKER Children under 13 begin to secrete melatonin at around 8 or 9 O’clock at night that makes them sleepy. Most teenagers secrete melatonin at
around 11 pm.
SLEEP DEPRIVATION : SLEEP DEPRIVATION Insufficient sleep or disruptions to the sleep–wake cycle cause the physiological state known as fatigue.
WHAT’S THE RISK ? : WHAT’S THE RISK ? Staying awake for 24 hours leads to a reduced hand-to-eye coordination that is similar to having a blood alcohol content of 0.1% .
EMOTIONAL BLAST : EMOTIONAL BLAST Lack of sleep can also affect a child’s school performance and could be linked to increased risk of emotional problems such as laziness, depression and bad temper. They show reluctance to get out of bed in the morning
Effects of sleep loss… : Effects of sleep loss… Selected statistics from research studies into sleep loss and its effects on children and teenagers include: Sleep loss causes a range of schooling problems, including naughtiness and poor concentration.
Chronically sleep-deprived teenagers are more likely to have problems with impulse control, which leads to risk-taking behaviors.
Sleep problems in teenagers are associated with increased risk of disorders such as depression and attention deficit hyperactivity disorder (ADHD).
High school students who regularly score C, D or F in school tests and assignments get, on average, half an hour less sleep per night than high school students who regularly get A and B grades.
Later start times at school result in reduced daytime sleepiness, higher grades and reduced negative feelings.
Slide 15 : If you don’t sleep well, you will be yawning all day in class and maybe you even fall asleep.
ESTABLISH GOOD HABITS : ESTABLISH GOOD HABITS Establish a regular bed time
Have some wind-down time
Establish a bed time routine
Reserve bed rooms for sleep
Induce drowsiness with the three sleep cues
Establish a regular bed time : Establish a regular bed time Stick to a regular bed time during the week
Try to sleep more in one day of the weekend to compensate the lack of sleep
Have some wind-down time : Have some wind-down time Up to 45 minutes prior to bed time should do the trick which includes switching off television& computer and cutting out snacks and caffeine.
Establish a bed time routine : Establish a bed time routine This might include a bath ,brushing teeth and sharing a bed time story.
Reserve bed rooms for sleep : Reserve bed rooms for sleep Create a calm atmosphere , the darker the better.
Induce drowsiness with the three sleep cues : Induce drowsiness with the three sleep cues Maintaining a dark room , lowering body temperature and acknowledging the role melatonin plays , so work with in the sleep cycle.
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Slide 23 : THANK YOU