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Sleep and Academic Success

Sleep and Academic Success. Take our Sleep Survey. Sleep Survey. During this semester, when did you MOST RECENTLY: Wake up not feeling rested, no matter how much sleep you got? in the last day week month this semester did not do Doze off while studying?

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Sleep and Academic Success

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  1. Sleep and Academic Success Take our Sleep Survey

  2. Sleep Survey During this semester, when did you MOST RECENTLY: • Wake up not feeling rested, no matter how much sleep you got? in the last day week month this semester did not do • Doze off while studying? in the last day week month this semester did not do • Doze off in a classroom? in the last day week month this semester did not do • Doze off while watching TV or something on your computer? in the last day week month this semester did not do • Doze off while sitting quietly in a public place or riding in a van? in the last day week month this semester did not do

  3. Sleep Survey • If you knew more sleep would improve your health and memory, would you change your sleep habits? Yes No

  4. Learning Outcomes After viewing this presentation you will be able to: • explain how sleep deprivation impacts your ability to learn • identify the different stages of sleep • identify good sleep habits

  5. Sleep Deprivation and You • Many studies show that sleep deprivation is a serious problem • Sleep deprivation results in impaired coordination, accidents, medical bills, missed time at work and school • Our hectic pace causes many of us to cut back on our sleep schedule in order to get everything done

  6. American College Health Association Survey • 1 out of 4 college students surveyed since Fall 2000 indicate that within the last 12 months sleep difficulties have negatively impacted their academic performance • Academic problems included earning a lower grade on exam, project or course, taking an incomplete or dropping a course

  7. Stages of Sleep • Stage 1 – as we drift off to sleep we enter a transitional stage which lasts about 3-5 minutes. • Stage 2 – slightly deeper sleep that lasts 30-40 minutes – 50% of sleep is Stage 2. • Stage 3 & 4 – brain wave activity slows down; brain emits high wide delta waves. • Then back up again: Stage 3, Stage 2 then a period of REM (Rapid Eye Movement) sleep.

  8. Stages of Sleep, Continued • First REM period lasts 2-10 minutes. • With each cycle, REM periods increase in duration. • In an 8 hour period of sleep, our brains cycle through these stages 4-5 times. • Each sleep cycle takes 90-110 minutes. • If the cycle is interrupted or you get less than 6-8 hours, your functioning is impacted. See the next slide for a graphic of the stages of sleep.

  9. Stages of Sleep www.faculty.washington.edu/chudler/sleep.html

  10. Sleep Deprivation and Mood • If people are deprived of Stage 4 sleep by waking them up each time they get to Stage 4, they complain of being physically tired. • If people are deprived of REM sleep by waking them each time they have REM type EEG patterns, they can feel anxious and irritable.

  11. Sleep Deprivation and Academic Performance • Sleep deprivation can affect your cognitive functioning, accuracy, alertness and concentration. • The brain consolidates and practices what you learned during the day after you go to sleep. • Learning continues to take place while you are asleep. • That means sleep after a lesson is learned is as important as getting a good night’s sleep before a test or exam.

  12. Tips for Better Sleep • Develop a sleep/wake schedule – try to get to sleep and awake at the same time each day; an erratic sleep schedule causes difficulty in getting to sleep and waking up. • Strive for 8 hours of sleep a night – average adult needs 7-9 hours; teens need 9 - 9 1/2 hours. • Avoid daytime napping – napping disrupts the sleep schedule. • Avoid substances with caffeine, nicotine or alcohol before going to bed.

  13. Tips for Better Sleep • Don’t eat a heavy meal before going to bed. • Exercise 20-30 minutes a day, but avoid exercising 3-5 hours prior to bedtime. • Relax before bed – take a warm bath or shower or read to ease into a sleep routine. • Control your room temperature.

  14. Tips for Better Sleep • Learn to associate your bed with sleeping and relaxing – no studying, bomputer activity, doing work or paying bills. • Don’t lie in bed awake – if you can’t get to sleep within a short amount of time, get up, read or do something quiet. • See a doctor if sleeping problems continue.

  15. SO --- • Now that you know that enough sleep can improve your mood and memory, do you think you will change your sleep habits?

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