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Sleep How to get what you need SJHS

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Sleep HowtogetwhatyouneedSJHS

Sleep

•  Theaveragepersonspendsaroundathirdoftheirlifeasleep.Inthistime,ourbodiesareabletoreplenishenergystoresandmakerepairs,whileourmindsorganiseandstorethememoriesofthedaybefore.Theamountofsleepyouneeddependsonyourage,gender,healthandotherelements,andsleepcycleschangeaswegrowolder.

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Sleep

•  SleepMatters!

•  Sleepmaybethelastthingonyourmindbutherearesomereasonswhyyoushouldgiveitalittlemorethought:

•  Therightamountofsleepwillmakeiteasiertomaintainahealthyweight.

•  Sleepdeprivationcanmakeithardtoconcentrateandrememberthings–thelastthingyouneedwhenyouareinanexamsituation!

•  Youaremorelikelytofeeldownwhenyouaretired.

•  Growthhormonesarereleasedwhenyouareasleep.

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Sleep

•  Gettingagoodnight’ssleepcanhelpyoutocopebetterwiththestressoflifesuchasexams,parentsandrelationships.

•  Lackofsleepcancausehavocwithyourskinandresultinspotsandpimples.

•  Learningtodriveisgreatbutdrivingwhensleepdeprivedisseriouslydangerous.

•  Bedtimeroutinesaren’tjustforyoungkids!Everyonebenefitsfromhavingaroutineintherunuptobedtime.

•  Trytodothesamethingsataroundthesametimeeachnightsothatyourbodyhastimetoprepareforsleepandrelax.

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Body Clock •  Whyissleepsodifficult?

•  Doyoufindnoddingoffhardwork?Ifyoustruggletostopyourbraingoingroundat100milesanhour,hereareafewpossiblereasonswhy:

•  Yourbodyclockaltersinyourteenyearswhichmeansthatwakingandsleepingtimesgetlaterandlater.Youwillprobablyfindthatyouprefertostayuplateatnightbutstruggletogetupinthemorning.Thisisnormal.Gettingintoagoodroutinecanhelpwiththis.

•  Accordingtosomeresearchusing“screens”beforeyougotobedcandoublethelengthoftimeittakesyoutofallasleepasitsuppressestheproductionofyoursleephormone,melatonin.Ditchyourphone,tabletorXboxinthehourleadinguptoyoubedtime.

•  Theschooldaymaystartearlyforyouwhichmeansthatyouhavetogetupbeforeyourbodyhashadenoughsleep.Howeverbeingovertiredmakesitevenmoredifficulttofallasleep.Unfortunatelywecan’tchangethetimethatschoolstartsbutwhatyoucandoishavearegularsleepandwakeuptimetohelpyourbodytocopebetterwiththeearlymornings.

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Diet

•  Yourdietmayimpactonyournighttimesleep.Fuellingyourselfwithenergydrinkscanmeanitishardertonodoff.Likewisereachingforsugarysnackstogiveyouthatmuchneededenergyboostcanincreasethechanceofarestlessnight.Andnotgettingrighttheamountofsleepcanmakeyougainweight.

•  Youmaybefeelingstressedwithexamslooming.Itisreallyimportanttoshareyourworrieswithsomebodyorevenwritedownanyconcerns.Trytofindwaysofrelaxingintheevening.

•  Youmaybeuncomfortableandthismakesfallingasleepmoredifficult.Isyourmattressandpillowsprovidingyouwithenoughsupport?Isyourbeddingcomfortable?Ifnot,it’simportanttoletyourparentsknow.SJHS

Technology and Bedroom

•  Ifyou’rehavingtroublesleeping,oneofthefirstthingstoconsiderisyourbedroom.Inordertogetarestfulnight’ssleepyouneedtherightsetting,whichmeansaclean,peacefulandwelcomingroom.Manyofusareunknowinglysleepinginabedroomthat’ssimplynotfitforpurpose,andthatenvironmentcouldbethekeycauseofarestlessnight.

•  Fortunately,it’srelativelyeasytotransformyourbedroomintoaspacethatencouragesapeacefulnight’ssleep.Hereareourtoptips:SJHS

Technology and Bedroom

•  Whenit’stimeforbed,makeyourroomcompletelydark.Thiscanbeachievedwithablackoutblindorcurtains,anadditionalwindowdressing,orevenaneyemask.

•  Maintainanambienttemperatureinyourroom.Ifyou’retoohotortoocold,youwon’tsleepsoundly.Werecommendacooltemperatureofaround16-18°C(60-65°F).

•  Atidyroommakesforatidymind…andarestfulnight’ssleep!De-clutteryourbedroomandcreateaspacethat’sclean,neatandsimple.Evenjustrelocatingthelaundrybasket,stackingupsomebooksorblitzingyourbedsidetablecanmakearealdifference.

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Technology and Bedroom

•  Saynototechnologyinthebedroom!Thatmeansavoidingtelevisionsandcomputers.Havingaccesstothesewillurgeyoutoswitchonwhenyoucan’tdriftoff,whichinturncanleadtoevenmoredisturbedsleep.

•  LEDdisplaysareparticularlytroublesomewhenitcomestogettingagoodnight’ssleep.Whenit’stimetosnooze,switchoffyourmobilephone,tablet,andanyalarmclockswithadigitaldisplay.

•  Avoidtreatingyourbedroomlikeanextensionoftherestofyourhouse.Thatmeansyoushouldn’tuseitforwork,watchingTV,eating,andeventalkingonthephone.Savethebedroomforsleep.SJHS

Technology and Bedroom

•  Addspecialtouchestothespace,whichwillhelpyoufeelmoreconnectedandpeaceful.Familyphotographs,plants,flowersandornamentswillhelptocreatearoomthat’spleasantandrelaxing.

•  Avoidusingcertaincolourswhendecorating.Rememberthatbrightreds,yellowsandorangesarejarring,whilebrownsandwhitesareboringanddrab.Instead,choosesoft,mutedtonesthatwillmakeyoufeelcalm.

•  Certainsmellscanaffectyourmood,helpingyoutofeelmorecalmandrelaxed.Lavenderandgermaniumarenaturallycalming,soinvestinsomeessentialoilstohelpyoudriftoff.Remember,theseshouldnotbeusedinpregnancyorchildren’srooms.

•  Takethetimetoreallyconsideryourbedroom.Realisethatyouhaveadutyofcaretoyourself,andshouldthereforecreateasleepareathat’saseffectiveaspossible.Boostyourwellbeingbymakingyourbedroommoresleep-friendly–you’reworthit!

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Lifestyle

•  The21stcenturylifestyleistypicallyfastpaced,chaoticandjam-packedwithtechnology.Fromthemomentwewakeupweswitchonourbrainswithsmartphones,andasourdayprogresses,we’representedwithevenmoretriggers.Thecontinuouscontentthat’sfedfromTVandradio,realtimesocialfeedsandourconstantcheckingofemailsallmakeforanon-stopstimulation…It’snowonderthatmanyofuscan’tswitchofforfallasleep,thenstruggletowakeupinthemorningandspendalotoftimecomplaining“Ican’tsleep!”SJHS

Anxiety and Stress

•  Scientistshavefoundadirectcorrelationbetweenanxietyandrhythmofsleep.Whenapersonisanxious,theirheartrateincreases,whichcausesthebrainto‘race’,too.Analertmindproducesbetawaves,makingyoufartoostimulatedtosleep.Tomakemattersworse,anactivebraintriggersotherworries,soit’sevenhardertoachievesleep.

•  Oncethispatternsetsin,bedtimecanbecomeathingofanxiety.Sohowcanyoucombatthestressofsleeping?SJHS

Eating habits

•  Theysayyouarewhatyoueat,andwhenitcomestogettingarestfulnight’ssleep,thefoodanddrinkyouconsumehasadrasticeffect.Thebestfoodsforsleepincludemilk,cherries,chickenandrice,whilefattymeat,curryandalcoholaresomeoftheworst.Somepeoplechoosenottoeatafter6pm,aslatemealscanmakeitdifficulttosleep.

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Exercise

•  Sportsandexercisecanhelpyoutoenjoyabetterqualityofsleep.Workingouteffectivelycantireyourbodyoutgently,promotingabetternight’ssleep.Releasingpentuptensionthroughexerciseisalsohighlybeneficial,helpingtobanishstressbeforebedtime.Exercisingalsolowersyourbody’stemperature,whichinducesbettersleep.SJHS