who needs sleep?
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Who Needs Sleep?. The importance of Sleep and Communicating it to College Students. Henry L. Johns, BS, RPSGT, CRT, CPFT Kansas Association of Sleep Professionals. Conflict of Interest Disclosures Speaker:. X. 1. I do not have any potential conflicts of interest to disclose, OR - PowerPoint PPT PresentationTRANSCRIPT
Who Needs Sleep?
The importance of Sleep and Communicating it to College
Students
Henry L. Johns, BS, RPSGT, CRT, CPFT Kansas Association of Sleep Professionals
Conflict of Interest DisclosuresSpeaker:
1. I do not have any potential conflicts of interest to disclose, OR
2. I wish to disclose the following potential conflicts of interest:
Type of Potential Conflict Details of Potential Conflict
Grant/Research Support none
Consultant none
Speakers’ Bureaus none
Financial support none
Other
3. The material presented in this lecture has no relationship with any of these potential conflicts, OR
4. This talk presents material that is related to one or more of these potential conflicts, and the following objective references are provided as support for this lecture:
1.
2.
3.
Participants will:
1.Identify challenges in cross generational communications2. Gain insight on the Physiological Mechanisms of normal sleep3. increase understanding of social, technological and intuitional distractions that limit sleep4. Review sleep disorders most likely to affect college students5. Assess strategies to improve overall sleep health
“I’ll Sleep When I’m Dead”Warren Zevon 1947-2003
• Sleep has always been poorly understood– Why do we sleep– How much sleep does a person need
• Societal norms and stresses dictate sleep– Peer pressure– Time sensitive tasks– Watching the clock
What is sleep
• Sleep is a physical and mental resting state in which a person becomes relatively inactive and unaware of the environment. In essence, sleep is a partial detachment from the world, where most external stimuli are blocked from the senses.
Why do we sleep?
• This is a question that has baffled scientists for centuries
• We have to sleep because it is essential to maintaining normal levels of cognitive skills such as speech, memory, innovative and flexible thinking.
• In other words, sleep plays a significant role in brain development.
Sleep needs vary over the life cycle.
Newborns/Infants0 - 2 months:2 - 12 months:
10.5-18 hours14-15 hours
Toddlers/Children
12 mo - 18 mo:18 mo - 3 years:3 - 5 years:5 - 12 years:
13-15 hours12-14 hours11-13 hours10-11 hours
Adolescents On Average: 9.25 hours
Adults/Older Persons
On Average: 7-9 hours
Sleep in History• Greek god of sleep, Hypnos,
was a prominent figure in early literature
• Dionysius of Heracleia, 338 BC, was notorious for his appetite, suffered from apnea or narcolepsy, prompting his doctors to prick his flesh with needles whenever he fell asleep.
Sleep in Mythology• German mythology. Ondine
was very beautiful and immortal.
• fell in love - Sir Lawrence - and were married.
• "My every waking breath shall be my pledge of love and faithfulness to you."
• Caught cheating• "You swore faithfulness to
me with every waking breath, and I accepted your oath. As long as you are awake, you shall have your breath, but should you ever fall asleep……..
Sleep in Literature
• Sleeping Beauty by Charles Perrault, 1696
• Sleep could be seen as refreshing
• Sleep could also be freighting
• Sleep was unavoidable
Circadian Biological Clock• The internal
mechanism that regulates when we feel sleepy and when we feel alert
• Resides in the
brain and is affected by light and dark
Retino-hypothalamic tract
Suprachiasmatic nuclei
Hypothalamus
Delayed Sleep Phase Syndrome
• Seen in all ages• Difficulty falling asleep at
expected bedtime• Late (but consistent)
sleep onset time• Difficult to awaken at
desired time• Normal sleep on delayed
schedule
Treatment includes
1. Phase Advance2. Sleep Deprivation with
Phase Advance3. Chronotherapy4. Melatonin5. Phototherapy
Delayed Sleep Phase
In order to get to school on time, many teens & young adults must wake before 6:30 am and shorten their sleep time.
Awareness of a Problem
“In college, you can only do two of three things: have a social life, do well academically and sleep,” said Neil Bhattacharya, a freshman majoring in biology and health policy and management.
Miruna Barnoschi · Daily Trojan Posted April 13, 2010
Aaron Rover | Daily Trojan2010
Circadian Rhythm Disorders
• Delayed Sleep Phase Syndrome• Irregular Sleep-Wake Cycle• Advanced Sleep Phase Syndrome• Jet Lag• Shift work Syndrome
Chronically Sleep Deprived
• need 8 ½ –9 ½ hours of sleep
• 85% get less than the minimum requirement
• often have poor sleep habits and irregular sleep patterns – trying to make up for sleep on weekends
• regularly experience daytime sleepiness
Consequences of Sleep Deprivation
• Cognitive, social and behavioral performance become impaired.
• Poor school/work performance and lower grades
• Tardiness and absence from school/work• Difficulty remaining alert and paying attention• Reduced ability to concentrate, problem-
solve, remember and have a positive attitude
Sleep Deprivation (cont.)
• Irritability and impaired moods • Problems controlling emotions and getting
along with others• Greater risk for hyperactivity, depression and
possibly violence and substance abuse• At risk for injuries and drowsy driving
accidents• Overall, daytime sleepiness reduces enjoyment
and quality of life.
Across Generations• Millennials (or Gen Y or
Z): born 1981–2000, • Generation X-ers: born
1965–1980• Boomers: born 1946–
1964• Traditionalists: born
1922–1945
What is a Millennial?• highly educated, self-confident,
technologically savvy and ambitious• use social media and text on their cell phones• have been plugged into technology since they
were babies• are a safe generation• have the most educated mothers of any prior
generation• true multi-taskers
7 Traits, by Strauss and Howe
• Special• Sheltered• Confident• Team Oriented• Achieving• Pressured• Conventional
Special
• Embraced by their parents • Entitled• Indulged• Narcissistic• Easily distracted, multi taskers• Identity does not come from being whatever;
rather being a whatever, is a job
Sheltered
• Buckled up• Helmets on• Padded playgrounds• Reminded of deadlines by Parents• May expect extra help or resources• Expect Authority figures to treat everyone
fairly
Confident
• Content• Optimistic• Self assured
Team Oriented
• Used to working in teams
• Task groups
Achieving• Long range plan• Millennials
motivated by achievement and affiliation
• versus Generation X motivated by Power
Pressured• To excel• To Study hard• Avoid personal risks• College stress
epidemic
Conventional
• Strong attachments to family
• Family Unity is important
• Are likely to adopt their parents beliefs and attitudes
At Risk
• 1997 NIH identified adolescents and young adults (ages 12 to 25 years) as a high risk group for problem sleepiness
• NTSB reports, drowsiness or fatigue cause 100,000 traffic crashes each year
• Drivers age 25 or under are involved in more than half of fall-asleep crashes
The Kansas Department of Transportation reports that in 2007 over 800 accidents on
Kansas roads, involved sleepy drivers.
Over 80 known sleep disorders (International Classification of Sleep Disorders, 2nd Edition
American Academy of Sleep Medicine, 2005)
• Insomnias (33%)• Sleep related breathing disorders (1.4-40%)• Hypersomnias (0.3-16%)• Circadian rhythm sleep disorders• Parasomnia • Sleep related movement disorders• Isolated symptoms, normal variants• Other sleep disorders
Insomnia
• Insomnia is more frequent in women across all age groups
• Insomnia is more common in the unmarried, divorced or separated; and elderly; and those under stress
• Often occurs during the menstrual cycle, pregnancy, post-partum, menopause and post menopausal phases
Narcolepsy…
• Typically begins in the teens and early twenties, but can occur as early as age 5 or after age 40
• The symptoms may worsen over the first few years and then persist for life
• Half of all patients report that symptoms interfere with job, marriage, or social life
Selling the Message
• Don't dumb down your message
• flexible content• giving them meaningful
content that they want to share
• established early that content has value
Sleep Hygiene Tips
1. Establish a Regular Routine2. Get an Adequate Amount of Sleep Every
Night3. Go to Bed When You Are Sleepy4. Develop Sleep Rituals Before Going to Bed5. Avoid Stress and Worries at Bedtime6. Use Your Bed for Sleeping and Sex Only
Sleep Hygiene Tips, cont.
7. Avoid Heavy Meals Late in the Evening8. Reduce Your Intake of Caffeine and Nicotine9. Avoid Alcohol 4-6 Hours Before Bedtime10.Exercise regularly11.Don't nap for more than 30 minutes or after
3 p.m12.Keep it Dark and Cool13.Use Sleeping Aids Conservatively
Summing Up
• Clear rules, Expectations & Consequences
• Deadlines & Pace• What is flexible?• Role model
• Howe, Neil; Strauss, William; (2000) Millennials Rising: The Next Great Generation
• Lee-Chiong , T. (2013)Fundamentals of Sleep Technology, second edition, Lippincott
• Keriger, M; Dement, W. (2012) Principles and Practice of Sleep Medicine, Elsevier Saunders
• Lowry,Megan; Dean, Kayla; Manders, Keith (2010) The Link Between Sleep Quantity and Academic Performance for the College Student, Department of Psychology, University of Minnesota, Minneapolis, Minnesota, www.psych.umn.edu/sentience/files/Lowry_2010.pdf
• Harrison, Whitney L. (2010) The Effects of Sleep Deprivation on the Body.. Southern Utah University. Abstract english2010information.pbworks.com
• http://www.leadershipmanagement.com.au/leadership-and-management-articles/seven-tips-to-effective-cross-generational-communication/
• Chiang, Yu-Chih, "The effects of sleep on performance of undergraduate students working in the hospitality industry as compared to those who are not working in the industry" (2013). Graduate Theses and Dissertations. Paper 13060.