1. What we need
to know about
Sleep
What we all want before it is time, and none
of us want when it is time.
2. What is sleep?
What is a sleep deficit?
A shortage of sleep that leads to tiredness
and to other health problems.
Why do you need to sleep?
Disease (cardiovascular disease, diabetes, hypertension,
stroke, other heart problems). Obesity. Accidents.
School performance
Let’s think...
3. Your Body's Biological Clock
Regular changes happen in your body everyday. Circadian Rhythms are naturally occurring
physical, behavioral, and mental changes in the body that typically follow the 24 hr cycle of the
sun. Most Circadian rhythms are controlled by the bodies master biological clock. This clock is
called the suprachiasmatic nucleus
The suprachiasmatic nucleus is in the hypothalamus and
controls many responses in the body including, sleep -wake
cycle, body temperature, brain waves and hormone levels.
Let’s Think...The science of Sleep
4. Your body's biological clock determines when you feel tired and when you
feel awake. The night and afternoon are the times when you will typically
feel tired. Light and the hormone melatonin affect the SCN to make you feel
tired.
Sleep and the Circadian Rhythm
7. During sleep, people experience repeated cycles of NREM and REM sleep, beginning with an
NREM phase. This cycle lasts approximately 90 to 110 minutes and is repeated four to six times
per night. As the night progresses, however, the amount of deep NREM sleep decreases and the
amount of REM sleep increases. Figure 4 graphically depicts the pattern of cycling we
experience. The term ultradian rhythm (that is, rhythm occurring within a period of less than 24
hours) is used to describe this cycling through sleep stages.
Sleep is a cyclical process
8. How we measure sleep
The wavy lines of the EEG are called brain waves. An electrooculogram (EOG) uses electrodes on the skin near the eye to measure changes in
voltage as the eye rotates in its socket. Scientists also measure the electrical activity associated with active muscles by using electromyograms
(EMGs). In this technique, electrodes are placed on the skin overlaying a muscle. In humans, the electrodes are placed under the chin because
muscles in this area demonstrate very dramatic changes during the various stages of sleep.
9. How much sleep do you need?
Now...how much do you really get?
Lack of sleep can kill you?
Answer the questions….
10. Sleep is an active process involving specific cues for its regulation.
Although there are some modest decreases in metabolic rate, there is no
evidence that any major organ or regulatory system in the body shuts down
during sleep.Some brain activity, including delta waves, increases
dramatically. Also, the endocrine system increases secretion of certain
hormones during sleep, such as growth hormone and prolactin. In REM
sleep, many parts of the brain are as active as at any time when awake.
Misconception 1: Sleep is time for the body in general and the brain
specifically to shut down for rest.
11. When daily sleep time is less than an individual needs, a “sleep debt”
develops. Even relatively modest daily reductions in sleep time (for
example, one hour) can accumulate across days to cause a sleep debt. If
the debt becomes too great, it can lead to problem sleepiness. Although the
individual may not realize his or her sleepiness, the sleep debt can have
powerful effects on daytime performance, thinking, and mood.
Misconception 2: Getting just one hour less sleep per night than
needed will not have any effect on daytime functioning.
12. The biological clock that times and controls a person’s sleep/wake cycle will
attempt to function according to a normal day/night schedule even when that person
tries to change it. Those who work night shifts naturally feel sleepy when nighttime
comes. A similar feeling that occurs during travel is known as jet lag. This conflict,
set up by trying to be active during the brain’s biological nighttime, leads to a
decrease in cognitive and motor skills. The biological clock can be reset, but only by
appropriately timed cues and even then, by one to two hours per day at best.
Problems resulting from a mismatch of this type may be reduced by behaviors such
as sleeping in a dark, quiet room, getting exposure to bright light at the right time,
and altering eating and exercise patterns. Because humans function best when they
sleep at night and act in the daytime, the task for a person who must be active at
night is to retrain the biological clock (by light cues).
Misconception 3: The body adjusts quickly to different sleep schedules.
13. Older people don’t need less sleep, but they often get less sleep, and can
function (in a limited way) with less sleep. That’s because the ability to
sleep for long periods of time and to get into the deep, restful stages of
sleep decreases with age. Many older people have more fragile sleep and
are more easily disturbed by light, noise, and pain than when younger.
They are also more likely to have medical conditions that contribute to
sleep problems.
Misconception 4: People need less sleep as they grow older.
14. Excessive daytime sleepiness can be associated with a sleep disorder or
other medical condition. Sleep disorders, including sleep apnea (that is,
absence of breathing during sleep), insomnia, and narcolepsy, may require
behavioral, pharmacological, or even surgical intervention to relieve the
symptoms. Extra sleep may not eliminate daytime sleepiness that may be
due to such disorders.
Misconception 5: A “good night’s sleep” can cure problems with
excessive daytime sleepiness.
15. ● Go over the 5 rules to better sleep.
● The sleep food connection
● The most important thing you don't know
about sleep
● The power of napping
Why can’t I sleep?
16. The science of sleep
Why do we sleep?
Sleep and the mind
17. 10 things that can help….
Also…
● Control light, sound and distractions.
● Get active
● Get comfortable
● Get on a schedule
● Relax and let outside world and problems go…
● Loose technology, TV, phones, etc.
What are things that you can do?
20. Get in to your group. Look at your materials. See if you
need any more information on your position. Here is
what you need to do:
Review the material with your group.
List and identify 3 key points from the articles that you found particularly interesting or compelling and support
your argument. Include quotes or factual statistics that stood out to you from the reading.
DEBATE- (2 min) Explain your groups opinion and state your position about our district’s possible late start? can
include any alternatives you may like instead? Should include your facts and be a sound argument
Rebuttal - You will have 1 min to rebut the other groups ideas.
Final Thought- (closing argument) You will have 1 min to sum up your ideas and close the debate.
NOW - Pick a side (well get assigned a side) and argue your side using your facts and information! Don’t
forget to use the debate ground rules.
What about the Late start time for School?
21. While you are dreaming, your body undergoes
noticeable changes. Your adrenaline rises, your blood
pressure increases, and you heart beats faster. Given
this hyperactivity, it should be no surprise how
someone with a weak heart can die in their sleep. Their
heart may not be able to withstand the strain and the
erratic changes that their body is going through.
The Mechanics of Dreaming
