If You’re Not Snoozing, You’re Losing!

Karen Stevenson, RPSGT

Not getting enough sleep can cost you

http://blog.lib.umn.edu

Publicity image from the UK 'Think!' campaign

2009 National Sleep Foundation Sleep and Health Poll

2001 sleep hours vs 2009 sleep hours

0%

5%

10%

15%

20%

25%

30%

35%

40%

< 6 6 to 7 7 to 8 > 8Hours of sleep

Year 2001

Year 2009

Age 1 2 3 4 5 6 7 8 910

11

12

13

14

15

16

Newborns (0 - 3 mos)                                 15 - 16½ hours (½ during day, ½ night)

Infants (3 mos to 1½ yrs)                             13½ - 15 hours (2-6 hours during day)

Toddlers (1½ to 3 yrs)                           12 - 13½ hours (including 1-2 hour nap)

Pre-School (3 to 5 yrs)                       11- 12 hours (plus a nap if needed)

Children (5 to 12 yrs)                     9½ - 11 hours

Teens (12 to 17 yrs)                   8½ to 9½ hours

Adults (18 years & older)                 7-9 hours

Hours of sleep needed

Circadian Rhythms

biological clock regulating sleep and wake

The key is to have a consistent schedule

A Practical Illustration of

Sleep Debt…

Can I have a volunteer?

SLEEP DEPRIVATION IS LIKE BEING DRUNK

The legal blood-alcohol level in California is .08%

24 hours wakefulness is like a blood alcohol level of 0.1%

From www.drowsinessisredalert.com- Dr. Dement’s campaign to teach about the dangers of sleepiness

Get your Sleep!

Anyone know what is the 5th most addictive substance in the U.S.?

HeroinAlcoholCocaine Nicotine

Caffeine

50% of Americans drink coffee everyday

Most drink 3 - 4 cups each

Cup of coffee is about 135 mg caffeine

Caffeine Count12oz cola – 35 mg

12 oz Mt Dew – 55 mg

1 Excedrin tablet - 65 mg

Tall 12oz Starbucks coffee – 260 mg

Tall 12oz Starbucks decaf – 20 mg

1. Go to bed when you are sleepy2. Have a regular wake-up time and

bedtime3. Avoid daytime naps4. Use bedroom for sleeping and sex5. Keep bedroom comfortable 6. Have pre-sleep quiet activities 7. Maintain regular meals8. Avoid stimulants late in the day9. Do not use alcohol near bedtime10. Exercise regularly

Sleep Hygiene Guidelines

caffeine and sleep 6

hours

9:00 pm3:00 pm

Sleep is not a luxury, it is a necessity!

The quality of your life is related to your sleep