Objectives

1. Increase awareness of the importance of sleep on your well-being

2. Identify ways to get 6 to 8 hours of sleep

3. How to achieve quality, sound sleep

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Sleep Myths

• “Your body gets used to less sleep”

  • Persistent sleep deprivation affects daytime performance. Over time, insufficient sleep can create havoc on one’s health

• “Napping makes up for lack of sleep at night”

  • Those who get insufficient sleep try to use naps to catch up on sleep, but this often just throws their sleep schedule further out of whack making it harder to fall asleep at a normal bedtime. 

  • When you do need a nap, it’s bes to keep it shorter than 30 minutes and early in the afternoon

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Sleep Facts

• Lack of sleep can lead to various sleep disorders such as insomnia, narcolepsy, restless leg syndrome (RLS), and sleep apnea and impact chronic diseases

• Although adolescents need 8-10 hours of sleep per night, over ⅔ of high school students report getting less than this.

• Sleep quality is just as important as sleep quantity

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Sleep Tips

• Set a sleep schedule with a regular bedtime and wake-up time.

• Prioritize a relaxing bedtime routine.

• Create an electronics curfew at least 30 minutes before bed.

• Regular exercise will help you fall asleep easily.

• Separate your place of rest from your workspace.

• Avoid stimulants  & depressants 6 hours before bed. They can decrease sleep quality.

• If you have trouble falling asleep, avoid naps.

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Activity: Sleepiness Quiz
The Epworth Sleepiness Scale is widely used to rate your tendency to become sleepy in 8 common situations. When you finish the quiz, you will receive a score based on a scale of 0 to 24, estimating your level of daytime sleepiness.