DON’T BE SACKED BY YOUR LACK OF SLEEP! · sleep. Here are some tips to help you get to sleep: •...
Transcript of DON’T BE SACKED BY YOUR LACK OF SLEEP! · sleep. Here are some tips to help you get to sleep: •...
DON’T BE SACKED BY YOUR LACK OF SLEEP!
LESSON 2MIDDLE SCHOOL LESSON
OBJECTIVE: 1. Explainthehealthbenefitsofsleep 2. Investigateroutinesthatencouragebettersleep 3. Identifythestagesofsleep 4. Identifywhatdreamsareandwhentheyoccur
INDIANA WELLNESS STANDARDS:(Grades6-8).1.1Examinehowhealthybehaviorsinfluencepersonalhealth.(Grades6-8).5.6Choosehealthychoicesoverunhealthychoiceswhenmakingadecision.
TEACHER TALKING POINTSWhat are the health benefits of sleep: • Sleepisimportantforyourbodybecauseitisthetimeforyour bodyandmindtorelax,restandrechargeforthenextday. • Thoughnooneisexactlysurewhatworkthebraindoeswhenyou’reasleep,some scientiststhinkthatthebrainsortsthroughandstoresinformation,replaceschemicals, andsolvesproblems. • Ideally,youngpeopleneedabout8.5to9hoursofsleeppernight. • Lackofsleepcancauseyoutohaveproblemsthinkingclearlyandyoumaybecrankythe nextday.Eventually,withoutsleep,yourmindcanhallucinateanditbecomesimpossible forthebraintogivemessagestotherestofyourbody. • Lyinginbedwhilereading,watchingTVorplayingvideogamesdoesnotcountassleep.
Investigate routines that encourage better, more restful sleepFormanyyoungpeople,sleepingcomesnaturally.Othersmayneedalittlehelpgettingtosleep.Herearesometipstohelpyougettosleep: • Trytogotobedatthesametimeeverynight;thishelpsyourbodygetintoaroutine. • Followabedtimeroutinethathelpsyourelax(takeawarmbathorread). • Limitfoodsanddrinksthatcontaincaffeinesuchassodasandotherdrinksliketea. • Don’thaveaTVinyourroom.Researchshowsthatkidswhohaveoneintheirrooms sleepless. • Wearcomfortableclothestosleepinthatdon’tmakeyoutoohotortoocold. • Althoughweallneedexercise,trynottodoitjustbeforegoingtobed.Doexerciseearlier intheday—ithelpsapersonsleepbetter. • Useyourbedjustforsleeping—notdoinghomework,reading,playinggames,ortalking onthephone.Thatway,you’lltrainyourbodytoassociateyourbedwithsleep.
Identify the stages of sleep • First,yourbraintellsyourbodytorelaxallofitsmusclesandtoslowdownyourheartjust alittlebittohelpyourelax. • Second,youenterintoalightsleep,butyoumightwakeupifsomethingmakesanoise. • Third,youenteradeeperstageofsleepcalledslow-wavesleep.Yourbodyisless sensitivetothingsaroundyou.Thisisthestagewhensomepeoplemightstartsleep talkingorsleep-walking. • Fourth,thedeepeststateofsleepoccurs.Youwillbeveryconfusedifsomeonewakes youupduringthisstageofsleep. • Finally,youenterrapid-eye-movement(REM)sleep.Thismeansthatyoureyesmove beneathyoureyelidswhiletherestofyourbodyisrelaxedandsleeping.Thisisthestage whenyoudream. • Yougothroughstages2-5multipletimesduringthenight(aboutevery90minutes).
Identify what dreams are and why they occur: • PeopledreamduringtheREMstageofsleep. • Nooneknowsforsurewhypeopledream.Somescientiststhinkthatdreamsareyour brain’swayofmakingsenseofwhathappenedduringtheday.Othersthinkthatdreams allowyourbraintosortthroughtheeventsoftheday,storingtheimportantthingsand gettingridofthedetailsandinformationyoudonotneed.Somescientistssaythat dreamsareacluetowhatyou’reworriedaboutorthinkingabout.
STUDENT ACTIVITY – Bedtime Checklist For Good Sleep
Directions for students:Filloutthechecklistbelowtostartyourroutineforgettingagoodnight’ssleep.Trytofollowyourlisteverynight.
1. Settingasmartbedtime: a. Istartschoolat____________________________________ b. Ineedtowakeupat________________________________ c. Ihave______minutes/hoursofhomeworktonight. d. Ihave__________minutes/hoursofpracticetonight. e. Mysmartbedtimeis________________________________(rememberyouneedat least8.5-9hoursofsleeppernight)
2.Organizingyourstuff: a. Didyoufinishanyhomeworkthatisduetomorrow?___Yes___No b. Doyouneedtopacklunchorgetmoneyreadyfortomorrow?___Yes___No c. Isyourbackpackreadytogofortomorrow?___Yes___No
3.Gettingintoaroutine–EverynightbeforegoingtobedIneedto: a. Brushmyteeth b. Bathe/shower c. Laymyclothesoutforthenextday d. _______________________________________ e. _______________________________________ f. _______________________________________ g. _______________________________________
FAMILY INFORMATIONTeensAdolescentsneedabout8.5to9hoursofsleeppernight,butmanydon’tgetitbecauseofearlyschoolstarttimesontopofschedulespackedwithschool,homework,friendsandactivities.Sleepdeprivationaddsupovertime,soanhourlesspernightislikeafullnightwithoutsleepbytheendoftheweek.Amongotherthings,notenoughsleepcanleadto thingslike: • Decreasedattentiveness • Decreasedshort-termmemory • Inconsistentperformance • Delayedresponsetime
Studieshavefoundthatmanyteenshavetroublefallingasleep.It’snotbecausetheydon’twanttosleep;It’sbecausetheirbrainsnaturallyworkonlaterschedulesandtheyaren’treadyforbed.Duringadolescence,thebody’scircadianrhythm(likeaninternalbiologicalclock)isreset,tellingateentofallasleeplateratnightandwakeuplaterinthemorning.Thischangeinthecircadianrhythmseemstobeduetothefactthatthebrainhormonemelatoninisproducedlateratnightinteensthanitisforkidsandadults,makingitharderforteenstofallasleep.Sometimesthisdelayinthesleep-wakecycleissoseverethatitaffectsaperson’sdailyfunctioning.Inthosecasesit’scalleddelayedsleepphasesyndrome.
TheNationalSleepFoundationhasdevelopedasimplesetofsleepquestionsforparentscalledBEARS.Eachletterstandsforadifferentpotentialsleepproblemarea.Askyourselfthefollowingquestionstohelpidentifyanysleepissuesthatmightbeaconcernforyourchild.
B=BEDTIME Doesyourchildhavedifficultygoingtobed?Difficultyfallingasleep?E= EXCESSIVEDAYTIMESLEEPINESS Isyourchildalwaysdifficulttowakeupinthemorning?Doeshe/sheseemgroggyor sleepyduringtheday?Doeshe/sheseemovertired(thiscanmeanmoody,hyperoroutof itaswellassleepy)?A=AWAKENSDURINGTHENIGHT Doesyourchildwakeupduringthenight?Havetroublefallingbacktosleep?R=REGULARITY&DURATIONOFSLEEP Whattimedoesyourchildgotobedandgetuponweekends?Weekdays?Howmuch sleepdoeshe/sheneedandactuallyget?S= SNORING Doesyourchildsnore?Loudly?Everynight?Doeshe/sheeverstopbreathingorchokeor gaspduringsleep?
Ifyouanswered“yes”tooneormoreofthesequestionsitcouldmeanthatyourchildhasasleepproblemthatshouldbelookedintofurther.Besuretotalkwithyourchild’sdoctorifyouhaveconcernsorquestions.
LESSON PLAN TEST
1. Lackofsleepcancauseyoutohavetroublethinkingclearly.___True___False
2.Middleschoolchildrenneedabout8.5–9hoursofsleepeachnight.___True___False
3.Itisagoodideatodrinkalotofsodabeforegoingtobed.___True___False
4.ApersondreamsduringtheREM(RapidEyeMovement)stageofsleep.___True___False
5.Yougothroughthefivestagesofsleeponlyonetimepernight.___True___False