1. START THE YEAR RIGHT
• We are creatures of habit, so start it off
right!
• How much sleep you get affects your
daily mood, energy,
attentiveness…basically your entire life!
2.
3. The problems with being
tired…
Sleepdeprivation can lead to:
• chronic tiredness
• mood changes
• frustration
• difficulty controlling emotions
• inability to think abstractly
• absenteeism
4. It isn’t just you
• 36% of 18 – 29 year olds have difficulty
getting up in the morning
• 22% are late to school or work due to
sleepiness
• 40% sleep at school or work at least two days a
week
According to the National Sleep Foundation
5. Driving Drowsy Kills
• 60% of 18 – 29 year olds have
driven while drowsy
• 25% have actually dozed off
• 22% admit to driving faster
when tired
6. • According to the National Highway Traffic
Safety Administration “Drowsiness has
been the cause of 100,000 traffic crashes
each year, killing more than 1500
Americans and injuring another 71000
• 18 – 29 year olds are responsible for more
than half of these accidents
7. How much sleep?
In order to be at your peak performance you needat least 7
hours of sleep.
8. What Can you do?
• Try to go to sleep at the same time
each night and get up at the same
time each morning. Try not to take
naps during the day because naps
may make you less sleepy at night.
Avoid Naps!
9. If you can't fall asleep
and don't feel drowsy,
get up and read or do
something that is not
overly stimulating
until you feel sleepy.
If you have trouble lying
awake worrying about
things, try making a to-
do list before you go to
bed. This may help you
to "let go" of those
worries overnight.
10. • Follow a routine to help
relax and wind down
before sleep, such as
reading a book, listening
to music, or taking a
bath.
• Avoid using your bed for
anything other than
sleep or sex.
Avoid Studying in Bed
11. • Don't eat a heavy meal late in the day. A
light snack before bedtime, however,
may help you sleep.
• Make your sleeping place comfortable.
Be sure that it is dark, quiet, and not too
warm or too cold. If light is a problem,
try a sleeping mask. If noise is a
problem, try earplugs, a
fan, or a "white noise"
machine to cover up
the sounds.
12. Avoid caffeine, nicotine, and alcohol late in the
day. Caffeine and nicotine are stimulants and can
keep you from falling asleep. Alcohol can cause
waking in the night and interferes with sleep
quality.
13. Get regular exercise. But try not to exercise
close to bedtime because it may stimulate
you and make it hard to fall asleep. Experts
suggest not exercising for 3 hours before
the time you go to sleep.
14. Try not to take the night shift at work
if you can because once again, this
will mess up your whole sleeping
schedule
