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Sleep, Teens, Sleep, Teens, & &

Driving Driving

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Sleep, Teen & Driving - OutlineSleep, Teen & Driving - Outline

Overview of sleepOverview of sleep

Sleep deprivation / sleepinessSleep deprivation / sleepiness

Sleepiness and drivingSleepiness and driving

AdolescentsAdolescents

How should we respond? How should we respond?

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Sleepiness and DrivingSleepiness and Driving

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Sleep Defined as:Sleep Defined as:

A reversible behavioral state of perceptual A reversible behavioral state of perceptual

disengagement from and unresponsiveness disengagement from and unresponsiveness

to the environment.to the environment.

( Sleepy people are out of touch with their ( Sleepy people are out of touch with their

senses and can not responded to the senses and can not responded to the

environment.)environment.)

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Overview of SleepOverview of Sleep

Sleep is generated by the brain and for Sleep is generated by the brain and for the brain.the brain.

The only organ of the body known to The only organ of the body known to require or benefit from sleep is the require or benefit from sleep is the brain.brain.

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The Two Genetically The Two Genetically Determined Qualities Of Sleep:Determined Qualities Of Sleep:

Total sleep requirementTotal sleep requirement

Timing of the sleep cycle Timing of the sleep cycle (“owls” (“owls” vs. “larks”)vs. “larks”)

9 ©MRSDC

On the Average How Much On the Average How Much Sleep Do High School Sleep Do High School Students Need? Students Need?

6 Hours 7 Hours 8 Hours 9 Hours 10Hours

6 Hours7 Hours8 Hours9 Hours10 Hours

??? ? ?? ? ?

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Students NeedStudents Need

6 Hours 7 Hours 8 Hours 9 Hours 10 Hours

Answer

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Sleep RequirementSleep Requirement

Each person needs a specific number of Each person needs a specific number of

hours of sleep. (Range 4-10 hours)hours of sleep. (Range 4-10 hours)

Any reduction below this amount accumulates Any reduction below this amount accumulates

as a sleep debt. as a sleep debt.

(8 hours needed)-(6 hours slept) = sleep debt of 2 hours(8 hours needed)-(6 hours slept) = sleep debt of 2 hours

If you need 8 hours of sleep and you only average 6 hours M-FIf you need 8 hours of sleep and you only average 6 hours M-F

By the end of the weekend you will have accumulated a 10 hour By the end of the weekend you will have accumulated a 10 hour

sleep debt.sleep debt.

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Determinants of SleepinessDeterminants of Sleepiness

Homeostatic Homeostatic

(size of sleep debt)(size of sleep debt)

Circadian Circadian

(biological clock)(biological clock)

Aging (ontogeny), Drugs,Aging (ontogeny), Drugs,Sleep disordersSleep disorders

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Sleep Time and Rising TimeSleep Time and Rising TimePart 1Part 1

The typical 17 year old needs 9 hours The typical 17 year old needs 9 hours of sleep each night to avoid going of sleep each night to avoid going into sleep debt. into sleep debt.

The typical 17 year old goes to sleep at The typical 17 year old goes to sleep at 11 PM on a school night and rises at 11 PM on a school night and rises at 6:30 AM the next morning. 6:30 AM the next morning.

This means a 1.5 hour sleep debt This means a 1.5 hour sleep debt accumulates each school night.accumulates each school night.

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Sleep Time and Rising TimeSleep Time and Rising TimePart 2Part 2

In a typical school week 7.5 hours of sleep In a typical school week 7.5 hours of sleep debt will be accumulated by the typical 17 debt will be accumulated by the typical 17 year old.year old.

The 17 year olds do get their needed 9 The 17 year olds do get their needed 9 hours of sleep on the weekend, but they hours of sleep on the weekend, but they don’t pay down their sleep debt.don’t pay down their sleep debt.

When the sleep debt is large enough, sleep When the sleep debt is large enough, sleep

cannot be resisted.cannot be resisted.

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Circadian RhythmsCircadian Rhythms

The human biologic clock has two The human biologic clock has two “sleepy” periods:“sleepy” periods:

1. Between midnight and 6 am1. Between midnight and 6 am

2. Early to mid afternoon2. Early to mid afternoon

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Fall-asleep crashes by age

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Fall-asleep crashes by time of day

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Factors That Can Decrease Your Factors That Can Decrease Your

Awareness Of Sleepiness:Awareness Of Sleepiness:

High motivationHigh motivation

Competing needs Competing needs

( thirst, hunger, discomforts)( thirst, hunger, discomforts)

EnvironmentEnvironment

Individual differencesIndividual differences

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Factors Contributing to Sleepiness in Factors Contributing to Sleepiness in

Teenagers and Young AdultsTeenagers and Young Adults

Biological / PhysiologicalBiological / Physiological

Social BehaviorsSocial Behaviors

Extracurricular activitiesExtracurricular activities

Out-of school employmentOut-of school employment

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Factors that RevealFactors that Reveal

Physiological Sleepiness:Physiological Sleepiness:

Heavy mealHeavy meal

Warm roomWarm room

Comfortable bedComfortable bed

Boring lectureBoring lecture

Low dose alcoholLow dose alcohol

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Biological FactorsBiological Factors

The need for sleep increases at The need for sleep increases at

mid-puberty even without any change in amid-puberty even without any change in a

youngster's nighttime sleep length.youngster's nighttime sleep length.

Adolescence is characterized by aAdolescence is characterized by a

strong preference for late bedtimes and latestrong preference for late bedtimes and late

rise times. rise times.

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SleepinessSleepiness

Causes:Causes:

Decreased AlertnessDecreased Alertness

Slowed Reaction TimesSlowed Reaction Times

Attentional Deficits Attentional Deficits

Increase Irritability Increase Irritability

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Sleepiness Impairs PerformanceSleepiness Impairs Performance

In the classroomIn the classroom

In the workplaceIn the workplace

Behind the wheelBehind the wheel

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Drowsy DriversDrowsy Drivers

There is no such thing as a safe drowsy driver.There is no such thing as a safe drowsy driver.

The young man who received the "America's The young man who received the "America's

Safest Teen Driver" award in 1990 later fell Safest Teen Driver" award in 1990 later fell

asleep behind the wheel and had a fatal crash.asleep behind the wheel and had a fatal crash.

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CountermeasuresCountermeasures

The commonly used ploys to stay The commonly used ploys to stay awake (opening the windows, turning awake (opening the windows, turning up the radio) have been shown up the radio) have been shown scientifically NOT to work.scientifically NOT to work.

Caffeine for some and sleep for all are Caffeine for some and sleep for all are the only effective countermeasures.the only effective countermeasures.

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How Should We Respond?How Should We Respond?

Pull Over And Stop!Pull Over And Stop!

Get More Sleep!Get More Sleep!