Sleep, What is it good for?

How sleepy are you?

Does it really matter?

Ask yourself some questions and listen to your answers.

Do you fall asleep or feel sleepy in class?

Do you become easily irritated?

Do you perform as well as you think you should when challenged?

Does learning come easy to you?

Do you typically feel relaxed and refreshed?

Rat Study

After 5 days without sleep the rats started to die

Died faster than if they had been starved.They consumed tremendous amounts of food. Yet lost weight.Rats naturally have high a metabolic rate.Without sleep they developed sores all over their body as if their immune systems stopped.Sleep helps prevent metabolic harm.It was as if they could not keep up with the cellular damage that was being done to them from being awake.

Why and what from?

How much sleep does the typical teen need to feel well rested and refreshed?8-9 HoursWhy sleep?

Are you sabotaging your path to success?

Replenishes energy to cells in the body/brain. ATP

Balances cortisol (stress hormone)

Repairs damage from the toxic environment (free radical damage)

Allows memories to form and neural circuitry to be completed. (makes new connections in the brain.)

Allow for neurotransmitters to reload and dendrites to be scrubbed free of neurotransmitters (refreshes the brain.)

Piskel’s Big 5 reasons for Sleep

Do you ever get run down and then sick?

Do you ever begin an exercise program and get sick shortly

thereafter?

What is sleep exactly? How do scientists measure sleep? What happens to our brains and

body’s when we sleep? Scientists wanted to know this

too, so they came up with ways to measure sleep called polysomnography.

So we obviously need sleep for a healthy and productive life

Polysomnography (many measures of sleep)

Measures brain waves EEG

Muscle tension in the jaw, EMG

Eye movement EOG Heart rate, ECG Breathing Rate. Temp. of extremities.

Brain Waves/ EEG

Sleep Cycles, with each passing cycle REM sleep increases

REM sleep increases with each passing cycle.

Deep delta sleep occurs in the first several cycles but then decreases with each following cycle.

Typically when you wake up naturally you are in REM sleep. You may recall your dreams from REM sleep.

REM sleep is important.

The cycle repeats but changes with each passing cycle.

This sleep is thought to be the most important for memory formation and consolidation including muscle memory. Athletes this means you. Neuron growth and development happens here.Babies spend 50% of their time in REM sleep adults are 20% or less. The evil snooze alarm. Are you guilty? You’re losing REMThe evil nap >20 minutes, are you guilty? You’re losing REM

Create a set schedule to your sleep. Plan backwards.Don’t watch TV/computer monitors right before bed. (Darkness stimulates the pineal gland to produce the hormone Melatonin, which brings on sleep. Light inhibits melatonin production.)

Don’t eat large meals before bed.Do relaxing quiet activities before bed.Don’t do strenuous exercise before bed time.Set your alarm for the time you want to wake up. 16 hours of feeling good each day are way better than 19 hours of being awake and feeling bad.

Good Sleep Habits

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