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Sleep /Sommeil

Sleep /Sommeil. School-aged kids need 10 to 12 hours of sleep a night Adolescents need about 8½ to 9½ hours of sleep per night www.kidshealth.org.

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Sleep /Sommeil

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  1. Sleep/Sommeil

  2. School-aged kids need 10 to 12 hours of sleep a night Adolescents need about 8½ to 9½ hours of sleep per night www.kidshealth.org

  3. The best guide to your own sleep requirements is how you feel and perform (Dement and Vaughan 1999). There are several ways to take stock of your individualized sleep requirements.

  4. keep a sleep diary. This involves noting the time you go to bed, the approximate time it takes for you to fall asleep, and the time you awaken in the morning. • keep track of how sleepy you feel during the day.

  5. you are probably not getting enough sleep if: • You are sleepy at the wrong time of day (e.g., after waking in the morning) • You have trouble paying attention during the day • You tend to fall asleep very quickly (within a few minutes) when given the chance • Or, You are “wired” at the wrong time of day (e.g., just before bedtime

  6. sleep deprivation adds up over time, so an hour less per night is like a full night without sleep by the end of the week. Among other things, an insufficient amount of sleep can lead to: • decreased attentiveness • decreased short-term memory • inconsistent performance • delayed response time • www.kidshealth.org

  7. In controlled studies of sleep restriction, people who get very little sleep (typically, 4 hours or less) suffer the following problems: • Impaired attentiveness (Fallone et al 2001) • Impaired ability to retain new memories (Yoo et al 2007a) • Impaired immune system (Rogers et al 2001) • Greater emotionality (e.g., becoming more upset by disturbing images—(Yooet al 2007b) • Increased afternoon and evening cortisol (stress hormone) levels (Copinschi 2005) • Increased feelings of hunger (which may lead to overeating—(Copinschi2005)

  8. Sleep disorders Sleep disorders involve any difficulties related to sleeping

  9. More than 100 different disorders of sleeping and waking have been identified. They can be grouped in four main categories: • Problems with falling and staying asleep (insomnia) • Problems with staying awake (excessive daytime sleepiness) • Problems with sticking to a regular sleep schedule (sleep rhythm problem) • Unusual behavoirs during sleep (sleep-disruptive behaviors)

  10. Insomnia • includes any combination of difficulty with falling asleep, staying asleep, intermittent wakefulness and early-morning awakening. Episodes may come and go (be transient), last as long as 2 to 3 weeks (be short-term), or be long-lasting (chronic).

  11. Disorders of excessive sleepiness are called hypersomnias. These include: • Narcolepsy • Sleep apnea • Restless leg syndrome

  12. Sleep Rhythm Problem • Problems may also occur when you do not maintain a consistent sleep and wake schedule. This occurs when traveling between times zones and with shift workers on rotating schedules, particularly nighttime workers.

  13. Sleep-disruptive Disorders Abnormal behaviors during sleep are called parasomnias and are fairly common in children. They include: • Sleep terrors • Sleep walking

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