sleep and the adolescent brain (2)
TRANSCRIPT
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What You Need
to Know About
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Learn from Some Experts
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Why is Sleep So Important?
Getting enough quality sleep at the right times can help protect your
• mental health,
• physical health,
• quality of life, and
• safety.
National Heart, Lung and Blood Institute of NIH (2012)
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• Adequate and appropriately-timed sleep is as important as nutrition and exercise.
• The only thing that replaces sleep is sleep.
The Importance of Sleep
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Mental Healtho Insufficient sleep linked to…
o Irritability / Behavior problems (Baum et al., 2014; Beebe, 2011; Sadeh et al., 2002; Stein et al., 2001)
oDepression / Suicide Ideation (Buysse et al., 2008; Clarke et al., 2015; Liu, 2004; Roberts & Duong, 2014; Siversten et al., 2013)
oSubstance Use (Bootzin & Stevens, 2005)
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Physical Health Sleep duration and timing
affect: Food intake: increased amount,
more calories, more fat Eating patterns (skipping
breakfast, increased night eating) Physical activity Cardiovascular function Insulin metabolism and
increased diabetes risk
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Physical HealthSleep Deprivation and Obesity
•Multiple studies suggest shorter sleep amounts associated with increased risk of obesity
• Sleep apnea more common in obese children, further compromising cardiovascular and metabolic health
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Quality of Life Sufficient sleep in youth linked to:
Better grades, higher test scores, better attendance
Less tardiness & drop-outs Less “moodiness” Improved financial
prospects (Brookings Institute, 2011)
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Other BenefitsSufficient sleep in youth also
linked to:• Less substance abuse• Less depression• Less impulsivity & self-destructive
behaviors• Teens that are “more easy to live with,” per parents
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Safety – Drowsy Driving
• Drivers 16-25 years are involved in more than 50% of the 100,000 police-reported fatigue-related traffic crashes each year
• National poll: 68% of HS seniors have driven while drowsy; 15% at least once each week
• Sleep loss impairments are equal or greater than those due to alcohol intoxication (i.e. 3-4 beers)
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Safety Accidental Injuries
•Sleep loss is associated with an increased risk of pedestrian injuries in children
•Sleep loss is associated with increased sports-related injuries in high school students
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What is the Problem?
• American Medical Association (AMA) identifies adolescent insufficient sleep and sleepiness as a public health issue. (2016)
• Center for Disease Control (CDC) (2015) Insufficient sleep is associated with a number of chronic diseases and conditions. Sufficient sleep is a necessity and a “vital sign” of good health.
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Circadian Rhythms – Body Clocks
• 24-hour cycle (roughly) or internal body clock
• regulates sleep and other physiological
• affected by environmental cues, like sunlight and temperature.
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Typical Circadian Rhythm
https://fuzzyscience.wikispaces.com/Circadian+Rhythm
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Both Sleep Time and Sleep Timing are “Biological Imperatives”
Frontiers in Neurocience, 2013
Circadian “clocks” exist in every
system and every cell in the
body!
“Misalignment” of the
circadian clock results in profound impairments in health and
function.
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Sleep in Adolescents All teens experience changes in
circadian rhythms (the body’s sleep-wake “clock”) with onset of puberty.
This results in a biologically-based shift (delay) of up to several hours in both the natural fall sleep and morning wake times.
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Sleep Shift – Child to Teen
www.nap.edu/read/11633/chapter/3#13
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Teens sleep all day and stay
awake all night!
Teens cannot “make” themselves fall asleep earlier.
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“Making Up” Sleep Myth“ Sleeping in” over the weekend does
NOT• improve daytime functioning• Alter Circadian Sleep Rhythm• Remediate permanent “ social jet lag”
- daytime sleepiness - poor academic performance
- depressed mood
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What About Naps? • Short naps (20 - 30 minutes)
improve short-term alertness and performance
• Best in comfortable, reduced light environment with little noise
• Take well-before bedtime so not interfere with nighttime sleep
http://www.thebakerorange.com/news/2016/apr/12/college-students-guide-napping/
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What About Caffeine?
It’s a stimulant that, in moderate doses, can • Increase alertness• Reduce fine motor coordination• Cause insomnia• Cause headaches, nervousness and dizziness
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Bottom Line
Adolescents need 8.5 to 9.5 hours of sleep each day to function well.
Results from 40,000+ H.S. students show: 6% of 10th graders and 3% of 11th graders get
more than 9 hours of sleep. 42% of 10th graders and 56% of 12th
graders get less than 6 hours of sleep. (2012 study in 10th largest school district)
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What Can You Do?TURN OFF Electronics Before
Tuck In! * 60 minutes before bedtimeWhy? - stimulate brain - create stress - produce light that disrupts sleep cyclehttps://sleepfoundation.org/ask-the-expert/electronics-the-bedroom
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What Challenges Exist?
Lure of social media Need to do Homework Enjoyment of Video Games Enjoyment of on-line
Entertainment Pleasure of Reading e-books
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What Can Schools Do?• • Teach about Sleep and its
Importance (K-12)• • Change staff development/ exam
days to late openings• •Allow first-period cuts/study halls for
older students (flexible schedules)• Alter athletic schedules
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What Can Communities Do?
Adjust School Start Times (SST)
The American Academy of Pediatrics recommends all middle and high schools start at 8:30 a.m. or later. (2014)
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Why Start School Later?• Biological needs in direct conflict with earlier
high school start times (before 8:30 a.m.)
• Students required to wake-up and function when their bodies and brains are programmed to be asleep
• Early wake times rob teens of needed sleep time
• Early morning sleep stages (REM) critical for learning, memory, attention, and emotional regulation
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Benefits of Later School Start Times
• Fewer Health Center Visits• Fewer Accidents
Crash rates reduced in 16 – 18 year olds by 65 -70% in some communities (CDC study, 2014)
Results vary by school districts, but show fewer teens involved in car incidents with secondary schools starting after 8:30 a.m.
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Challenges to Later SST Transportation (bussing) costs Athletic schedules Babysitting needs of for
younger children Afterschool employment Teacher constraints/schedules
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Where Can You Go to Get More Information?
National Sleep Foundation • https://sleepfoundation.org
Centers for Disease Control and Prevention• http://www.cdc.gov/features/dssleep/
Start School Later http://www.startschoollater.net
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This program was sponsored by
Parent-Teacher Organizations (PTO’s) of Radnor Schools Ithan Elementary School Radnor Elementary School Wayne Elementary School Radnor Middle School
Parent-Teacher- Student-Association (PTSA) Radnor High School
Parent Teacher Organizations (PTO’s) of Tredyffrin-Easttown Schools New Eagle Elementary School Valley Forge Middle School
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Sponsored by (cont.) Radnor Township School District Lower Merion School District
Leagues of Women Voters of Radnor Township• Haverford Township Central Delaware County
WITH SPECIAL THANKS TO:Richard Sayer, Videographer
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Sweet Dreams!