Does it really matter?Ask yourself some questionsand listen to your answers.Do you fall asleep or feelsleepy in class?Do you become easily irritated?Do you perform as well as youthink you should whenchallenged?Does learning come easy toyou?Do you typically feel relaxedand refreshed?
After 5 days without sleep the rats started to die
Why and what from?Died faster than if they had been starved.They consumed tremendous amounts of food. Yet lostweight.Rats naturally have high a metabolic rate.Without sleep they developed sores all over their bodyas if their immune systems stopped.Sleep helps prevent metabolic harm.It was as if they could not keep up with the cellulardamage that was being done to them from beingawake.
Are you sabotaging your path to success?How much sleep does the typicalteen need to feel well rested andrefreshed?8-9 HoursWhy sleep?
Piskel’s Big 5 reasons for Sleep 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.)
Do you ever get run down and then sick?Do you ever begin an exercise program and get sick shortly thereafter?
So we obviously need sleep for a healthy and productive lifeWhat is sleep exactly?How do scientists measure sleep?What happens to our brains and body’swhen we sleep?Scientists wanted to know this too, sothey came up with ways to measuresleep called polysomnography.
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
The cycle repeats but changes with each passing cycle. 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.
This sleep is thought to be the most important formemory formation and consolidation includingmuscle memory. Athletes this means you.Neuron growth and development happens here.Babies spend 50% of their time in REM sleep adultsare 20% or less.The evil snooze alarm. Are you guilty? You’relosing REMThe evil nap >20 minutes, are you guilty? You’relosing REM
Good Sleep HabitsCreate 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 hormoneMelatonin, which brings on sleep. Light inhibits melatoninproduction.)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 19hours of being awake and feeling bad.