Getting Enough Sleep

1
Getting Enough Sleep?
2
The problems with being tired

• Sleep deprivation can lead to
• chronic tiredness
• mood changes
• frustration
• difficulty controlling emotions
• inability to think abstractly
• absenteeism

3
It isnt just you

• 36 of 18 29 year olds have difficulty getting
  up in the morning
• 22 are late to school or work due to sleepiness
• 40 sleep at school or work at least two days a
  week
• According to the National Sleep Foundation

4
Driving Drowsy Kills

• 60 of 18 29 year olds have driven while drowsy
• 25 have actually dozed off
• 22 admit to driving faster when tired

5

• According to the National Highway Traffic Safety
  Administration Drowsiness has been the cause of
  100,000 traffic crashes each year, killing more
  than 1500 Americans and injuring another 71000
• 18 29 year olds are responsible for more than
  half of these accidents

That's alot of accidents!
6
How much sleep?

• In order to be at your peak performance you need
  at least 8 hours of sleep.

7
What Can you do?

• Try to go to sleep at the same time each night
  and get up at the same time each morning. Try not
  to take naps during the day because naps may make
  you less sleepy at night.

Avoid Naps!
8

• If you can't fall asleep and don't feel
  drowsy, get up and read or do something that is
  not overly stimulating until you feel sleepy.

If you have trouble lying awake worrying about
things, try making a to-do list before you go to
bed. This may help you to "let go" of those
worries overnight.
9

• Follow a routine to help relax and wind down
  before sleep, such as reading a book, listening
  to music, or taking a bath.
• Avoid using your bed for anything other than
  sleep or sex.

Avoid Studying in Bed
10

• Don't eat a heavy meal late in the day. A light
  snack before bedtime, however, may help you
  sleep.
• Make your sleeping place comfortable. Be sure
  that it is dark, quiet, and not too warm or too
  cold. If light is a problem, try a sleeping mask.
  If noise is a problem, try earplugs, a
  fan, or a "white noise"
  machine to cover up
  the sounds.

11

• Avoid caffeine, nicotine, and alcohol late in
  the day. Caffeine and nicotine are stimulants and
  can keep you from falling asleep. Alcohol can
  cause waking in the night and interferes with
  sleep quality.

Avoid these at night
12

• Get regular exercise. Try not to exercise close
  to bedtime because it may stimulate you and make
  it hard to fall asleep. Experts
  suggest not exercising for 3 hours
  before the
  time you go to sleep.

13

• Try not to take the night shift at work if you
  can because once again, this is mess up your
  whole sleeping schedule