SLEEP HEALTHWHY LACK OF SLEEP IS A THREAT

TO OUR HEALTH AND OUR OVERALL WELLNESS.

(Presented by Healthy People 2020)

GOAL:“To Increase public knowledge

of how adequate sleep and treatment of sleep disorders improve health, productivity, wellness, quality of life, and safety on roads and in the

workplace.”

“Poor sleep health is a common problem with 25 percent of U.S. adults” (HealthyPeople.gov, Overview, para. 1, 2013).

Lack of sleep is a critical determinant of health and well-being

“According to the National Sleep Foundation’s 2011 Sleep in America Poll, 14% of American adults sleep an average of less than six hours per night” (Insel, Roth 47).

WHY IS LACK OF SLEEP A HEALTH

ISSUE?

1) LEARNING AND MEMORY2) METABOLISM AND

WEIGHT3) SAFETY4) MOOD5) CARDIOVASCULAR

HEALTH6) DISEASE

6 REASONS WHY SLEEP IS IMPORTANT

Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.

1) LEARNING AND MEMORY

Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.

2) METABOLISM AND WEIGHT

Lack of sleep contributes to a greater tendency to fall asleep during the daytime. These lapses may cause mistakes such as medical errors, air traffic mishaps, and road accidents.

3) SAFETY

Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.

4) MOOD

Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.

5) Cardiovascular

Health

Sleep deprivation alters immune function. Lack of sleep has been linked to the development of a number of chronic diseases and conditions, including diabetes, cardiovascular disease, obesity, and depression.

6) DISEASE

How Much Sleep Should You Be Getting?

NEWBORNS(0–2 months) 12–18 hours

INFANTS(3–11 months) 14–15 hours

TODDLERS(1–3 years) 12–14 hours

PRESCHOOLERS(3–5 years) 11–13 hours

SCHOOL-AGE CHILDREN(5–10 years) 10–11 hours

TEENS(10–17) 8.5–9.25 hours

ADULTS7–9 hours

(Taken from the National Sleep Foundation Web site.)

Sleep and Academic Performance Among College Students

According to a health survey administered at University of Georgia every two years, 1 in 4 UGA students indicate that lack of sleep has impacted their academic performance in a negative way. They have made lower grades, missed a paper or project deadline, or had to withdraw from class.

How Can You Get High Quality Sleep?

ESTABLISH A SLEEP RITUAL!

Maintain a regular bed and wake time schedule including weekends.

Create a sleep-conducive environment that is dark, quiet, comfortable, and cool

Sleep on a comfortable mattress and pillows. Use your bedroom only for sleep and sex. Finish eating at least 2-3 hours before your

regular bedtime. Exercise regularly. Avoid caffeinated drinks 3-4 hours before

bedtime Avoid nicotine and alcohol close to bedtime.

As you can see sleep is something we take for granted. Most people don’t really think about the affect that lack of sleep can have on their life. So if you are in a bad mood, falling asleep during the day, or not doing well in classes, your sleep habit could be the answer.

Conclusion:

Bibliography

Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 01 Mar. 2012. Web. 22 Oct. 2013. <http://www.cdc.gov/sleep/about_sleep/index.htm>.

"How Sleep Works." - National Sleep Foundation. National Sleep Foundation, n.d. Web. 22 Oct. 2013. <http:// www.sleepfoundation.org/primary-links/how-sleep-works>.

Insel, Paul M., and Walton T. Roth. Core Concepts in Health. 13th ed. New York: McGraw-Hill, 2014. Print.

"Importance of Sleep: Six Reasons Not to Scrimp on Sleep." Importance of

Sleep : Six Reasons Not to Scrimp on Sleep. Harvard University, Jan. 2006. Web. 07 Oct. 2013. <http://www.health.harvard.edu/press_releases/importance_of_sleep_and_health>.

"Sleep HealthNew." Sleep Health. U.S. Department of Health and Human Services, 10 Apr. 2013. Web. 07 Oct. 2013. <http://www.healthypeople.gov/2020/topicsobjectives2020/overview.aspx?topicid=38>.

"Sleep Rocks! ...get More of It!" University Health Center. University Health Center at the University of Georgia, 10 Sept. 2013. Web. 22 Oct. 2013. <http://www.uhs.uga.edu/sleep/>.