85% of teens do not get the required 8.5 hours of sleep required each night.

has identified adolescents and young adults (ages 12 – 25) as a population at high risk of problem sleepiness based on “evidence that the prevalence of problem sleepiness is high and increasing with particularly serious consequences.” (NIH, 1997)

The National Institute of Health (NIH)

Sleep & Learning

Sleep derivation impairs:• Ability to pay attention• Verbal creativity and effective communication• Abstract thinking• Creative problem-solving• Mental sharpness (difficulty with complex,

ambiguous material)• Decision-making involving the unexpected• Adaptive learning to solve problems• Overall mood and motivation

The average cup of coffee has 100mg caffeine, tea and cola drinks have 50-75mg

Less than 300 mg/day, early before lunch is probably OK.

One 24 oz. Starbucks beverage packs a walloping 1,000+ mg of caffeine-Harvard Magazine, July 2005

Caffeine competes for adenosine (ADN) receptors.

ADN is a neurotransmitter that reduces wakefulness

Adenosine (ADN)

Wake = burn ATP = Adenosine ↑ = ↑ pressure to sleep

Sleep = construct ATP = Adenosine ↓ = ↑ pressure to awake

ADN + ↔

Number of Hours Slept per Night on Weekdays (past two weeks)

1998 2001 2002 2005

12% 13% 15% 16%

NA 7.0 6.9 6.8

Less than 6 hours

Mean (# of hours)

15. You will die if you don’t sleep. (T or F)

True

If we go without sleep or drastically reduce it, the desire or need to sleep quickly becomes more important than life itself. The sleep drive can be so overwhelming, that we cannot stay awake even to avoid death.

12. Driving after being awake for 18 hours puts you at the same

level of risk for a crash as someone who is legally drunk.

(T or F)

True

Drowsy Driving

• 100,000 crashes each year are caused by fatigued drivers

• 1,550 fatalities • 71,000 injuries• $12.5 billion in monetary losses • Another 1 million crashes are linked to inattention,

which increases with fatigue• 55% of drowsy driving crashes are caused by

drivers less than 25 years old• Being awake for 18 hours is equal to a blood

alcohol concentration (BAC) of 0.08%, which is legally drunk and leaves you at equal risk for a crash

Good Sleep Hygiene• Try to sleep only when you are drowsy. • If you are unable to fall asleep or stay asleep, leave

your bedroom and engage in a quiet activity elsewhere. Do not permit yourself to fall asleep outside the bedroom. Return to bed when - and only when - you are sleepy. Repeat this process of often as necessary throughout the night

• Maintain a regular arise time, even on days off work and on weekends.

• Use your bedroom only for sleep. • Avoid napping during the daytime. If daytime

sleepiness becomes overwhelming, limit nap time to a single nap of less than one hour, no later than 3 pm.

More Good Sleep Hygiene

• Distract your mind. Lying in bed unable to sleep and frustrated needs to be avoided. Try reading or watching a videotape or listening to books on tape. It may be necessary to go into another room to do these.

• Avoid caffeine within four to six hours of bedtime. • Avoid the use of nicotine close to bedtime or during

the night. • Do not drink alcoholic beverages within four to six

hours of bedtime. • While a light snack before bedtime can help

promote sound sleep, avoid large meals. .

Still More Good Sleep Hygiene

• Avoid strenuous exercise within six hours of bedtime.

• Minimize light, noise, and extremes in temperature in the bedroom

• Do not check email right before bedtime– Maintain low light levels– May cause increased interest and motivation

arousal• Do sit close to the TV before bed• Take a warm bath not a hot shower• Talk to your physician

Probably has a sleep disorder

Obstructive Sleep Apnea

How likely are you to doze off or fall asleep in the following situations?

0 = would never doze, 1 = slight chance of dozing, 2 = moderate chance of dozing, 3 = high chance of dozing

____Sitting and reading

____Watching television

____Sitting inactive in a public place

____As a passenger in a car for an hour without a break

____Lying down in the afternoon

____Sitting and talking to someone

____Sitting quietly after lunch without alcohol

____In a car, while stopped for a few minutes in traffic

Your Score?

Epworth Sleepiness Scale

0-5 Slight or no sleep debt 11-20 Heavy sleep debt

6-10 Moderate sleep debt 21-25 Extreme sleep debt

2000 Omnibus sleep in America Poll

16+ hours of sleep

14 hours of sleep per day

12 hours of sleep per day

11 hours of sleep per day

10 hours of sleep per day

8.5 hours of sleep per day

8 hours of sleep per

day

Misconceptions about Sleep

Misconception 1: Sleep is time for the body in general and the brain specifically to shut down for rest.

Misconception 2: Getting just one hour less sleep per night than needed will not have any effect on daytime functioning.

Misconception 3: The body adjusts quickly to different sleep schedules.

Misconception 4: People need less sleep as they grow older.

Misconception 5: A “good night’s sleep” can cure problems with excessive daytime sleepiness.

Misconception: Sleep is time for the body in general and the brain specifically to shut down for rest – NOT!

Sleep Propensity Profile

Sleep Propensity

SP = SH + CR

SP = Sleep Propensity

SH = Sleep Homeostasis

CR = Circadian Rhythm

Your Sleep Position Reveals Your Personality (Reuters)

The six basic sleeping positions and the personality traits: No. 1: Crouched in the fetal position: Shy and sensitive

No. 2: Soldier position flat on the back with arms at the sides: Quiet and reserved

No. 3: On the side with legs outstretched and arms down: Social and easy-going

No. 4: On the side with legs outstretched and arms outstretched: Suspicious No. 5: Flat on the tummy with hands at the sides of the head: Brash and gregarious

No. 6: On the back with outstretched arms and legs: Unassuming and a good listener

Britain's Sleep Assessment and Advisory Service. Led by Chris Idzikowski

Stages of sleep as recorded by EEG of the adult human.

Questions for Thought

• Should students be allowed to nap on campus?• Should we be teaching classes late at night?• How will distance learning (study when you

want) effect student performance?• Teaching afternoon classes – Drink coffee?• Teaching Friday classes – lost cause?• Maybe we should teach Sunday classes?• Should we do computer work right before sleep?