Sleep and Academic Success

1
Sleep and Academic Success

• Take our Sleep Survey

2
Sleep Survey

• During this semester, when did you MOST RECENTLY
• Wake up not feeling rested, no matter how much
  sleep you got?
• in the last day week month this
  semester did not do
• Doze off while studying?
• in the last day week month this
  semester did not do
• Doze off in a classroom?
• in the last day week month this
  semester did not do
• Doze off while watching TV or something on your
  computer?
• in the last day week month this
  semester did not do
• Doze off while sitting quietly in a public place
  or riding in a van?
• in the last day week month this
  semester did not do

3
Sleep Survey

• If you knew more sleep would improve your health
  and memory, would you change your sleep habits?
• Yes No

4
Learning Outcomes

• After viewing this presentation you will be able
  to
• explain how sleep deprivation impacts your
  ability to learn
• identify the different stages of sleep
• identify good sleep habits

5
Sleep Deprivation and You

• Many studies show that sleep deprivation is a
  serious problem
• Sleep deprivation results in impaired
  coordination, accidents, medical bills, missed
  time at work and school
• Our hectic pace causes many of us to cut back on
  our sleep schedule in order to get everything
  done

6
American College Health Association Survey

• 1 out of 4 college students surveyed since Fall
  2000 indicate that within the last 12 months
  sleep difficulties have negatively impacted their
  academic performance
• Academic problems included earning a lower grade
  on exam, project or course, taking an incomplete
  or dropping a course

7
Stages of Sleep

• Stage 1 as we drift off to sleep we enter a
  transitional stage which lasts about 3-5 minutes.
• Stage 2 slightly deeper sleep that lasts 30-40
  minutes 50 of sleep is Stage 2.
• Stage 3 4 brain wave activity slows down
  brain emits high wide delta waves.
• Then back up again Stage 3, Stage 2 then a
  period of REM (Rapid Eye Movement) sleep.

8
Stages of Sleep, Continued

• First REM period lasts 2-10 minutes.
• With each cycle, REM periods increase in
  duration.
• In an 8 hour period of sleep, our brains cycle
  through these stages 4-5 times.
• Each sleep cycle takes 90-110 minutes.
• If the cycle is interrupted or you get less than
  6-8 hours, your functioning is impacted.
• See the next slide for a graphic of the stages of
  sleep.

9
Stages of Sleep
10
Sleep Deprivation and Mood

• If people are deprived of Stage 4
• sleep by waking them up each time
• they get to Stage 4, they complain
• of being physically tired.
• If people are deprived of REM
• sleep by waking them each time
• they have REM type EEG patterns,
• they can feel anxious and irritable.

11
Sleep Deprivation and Academic Performance

• Sleep deprivation can affect your cognitive
  functioning, accuracy, alertness and
  concentration.
• The brain consolidates and practices what you
  learned during the day after you go to sleep.
• Learning continues to take place while you are
  asleep.
• That means sleep after a lesson is learned is as
  important as getting a good nights sleep before
  a test or exam.

12
Tips for Better Sleep

• Develop a sleep/wake schedule try to get to
  sleep and awake at the same time each day an
  erratic sleep schedule causes difficulty in
  getting to sleep and waking up.
• Strive for 8 hours of sleep a night average
  adult needs 7-9 hours teens need 9 - 9 1/2
  hours.
• Avoid daytime napping napping disrupts the
  sleep schedule.
• Avoid substances with caffeine, nicotine or
  alcohol before going to bed.

13
Tips for Better Sleep

• Dont eat a heavy meal before going to bed.
• Exercise 20-30 minutes a day, but avoid
  exercising 3-5 hours prior to bedtime.
• Relax before bed take a warm bath or shower or
  read to ease into a sleep routine.
• Control your room temperature.

14
Tips for Better Sleep

• Learn to associate your bed with sleeping and
  relaxing no studying, bomputer activity, doing
  work or paying bills.
• Dont lie in bed awake if you cant get to
  sleep within a short amount of time, get up, read
  or do something quiet.
• See a doctor if sleeping problems continue.

15
SO ---

• Now that you know that enough sleep can improve
  your mood and memory, do you think you will
  change your sleep habits?