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The Importance of Sleep and Sleep Hygiene: Practical Clues for the College Student

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The Importance of Sleep and Sleep Hygiene: Practical Clues for the College Student

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    8. How much sleep do you need? Not everyone needs the same amount of sleep Natural short and long sleepers BUT sleeping less than 6.5 or more than 9 hours is associated with 1.7 x greater mortality & risk of disease.

    9. Is it Enough Sleep? More than 40 % of adults have sleep complaints 25 % women & 16 % men # 1 Complaint: Feeling unrested # 2 Complaint: Difficulty Falling Asleep Among college students 71 % had sleep complaints in 2000 compared to 24 % in 1978

    10. How Has Sleep Changed Historically? Estimated 8-9 hrs in early 20th Century 7-8 hrs mid 1980s-2002 College Students: 1980s reported 7-7.5 hrs 2002 reported 6-6.9 hrs Going to bed later is the culprit Bedtime is 1-2 hrs later than it was 25 yrs ago

    11. Napping 30-50 % of students nap Nappers have delayed bedtime of >1 hr 30 % naps >1.7 hrs Mostly late afternoon naps Sleep >1 hr less than non nappers

    12. Consequences of Sleep Loss Poor academic performance correlated with insomnia & poor sleep quality Automobile Accidents: Fatigue is a leading cause Minor medical Illness: Cold & Flu rates higher in poor sleepers Circadian dysregulation: Creating Jet Lag in the home environment Psychiatric Illness: Depression & Anxiety

    15. Depression in College Students Incidence is 2 x greater than general population Approximately 20 % of students Often goes undiagnosed and untreated Increasing risk of another episode

    16. Sleep and Depression in College Students Worsening of depression and sleep problems at exam time (particularly in males) Minor medical problems 2-4 x more prevalent in depressed students with sleep problems >2 wks duration Attending University does increase both incidence of sleep problems & depression

    18. Sleep & Biological Rhythms Ultradian <24 hrs Most common 90 min REM/NREM sleep cycle Task Performance Infradian >24 hrs Lunar cycle Menstrual cycle

    19. Circadian Rhythms 24 hr rhythms in biology, physiology, mood & performance that are entrained to the light dark cycle Controlled by the SCN in the hypothalamus Light is the most potent zeitgeber Sleep, Cardiovascular Activity, Body Temperature, Hormones, Endocrine & Metabolic Function, Liver & Kidney Function, Gastrointestinal Activity, Immunology

    22. How Do We Improve Sleep & Depression In College Students? Education about Sleep Education about Depression Clearly identify Biological & Familial Risks Early Intervention Development of Easy, Practical Guidelines for Good Sleep Hygiene

    25. Schedule for Light Exposure Early morning bright light will advance the circadian clock i.e make you sleepy earlier Late afternoon bright light will delay your body clock i.e make you sleepy later Wear dark glasses to minimize light to retina if your body clock is already shifted Avoid bright light at night, use incandescent light with the lowest wattage possible.

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