Sleep, Wonderful Sleep !

1. Sleep, Wonderful Sleep! Mod 5

2. Handout 5-1Selective Attention • Field Dependence • Difficulty locating the simple figures hidden within complex surroundings • Prefer social situations 2. Field Independence • Quickly locate smaller figures, see objects independently of their background. • Prefer sciences, math, engineering

3. Handout 5-2Sleep and Dreams Answer the questions, and we will discuss your findings.

4. Handout 5-3 National Sleep Foundation’s Sleep IQ Test • During sleep, your brain rests. • You cannot learn to function normally with one or two fewer hours sleep than you need. • Boredom makes you feel sleepy, even if you have had enough sleep. • Resting in bed with your eyes closed cannot satisfy your body’s need for sleep • Snoring is not harmful as long as it doesn’t disturb others or wake you up.

5. 5-3 National Sleep Foundation’s Sleep IQ Test 6. Everyone dreams nightly. 7. The older you get, the less sleep you need. 8. Most people don’t know when they are sleepy. 9. Raising the volume of your radio will help you stay awake while driving. 10. Sleep disorders are mainly due to worry or psychological problems. 11. The human body never adjusts to night shift work. 12. Most sleep disorders go away, even without treatment.

6. 5-5 Morningness/Eveningness Questionnaire • For numbers 1,2,10,17,& 18, record the numbers below the timeline. • For all others, add the number where you placed your X.

7. 15-5 Morningness/Eveningness Questionnaire

8. Larks and Owls Information • 55% of Americans think of themselves as larks, and 25% more would like to be. • 41% consider themselves owls. • Morning people think they eat better, have more energy, exercise more, have a healthier lifestyle. • Our circadian clocks may have a genetic basis. • A mutation has been identified in “early birds”

9. 5-6 Levels of Sleep Deprivation Answer True or False for the following: • I need an alarm clock in order to wake up at the appropriate time. • It’s a struggle for me to get out of bed in the morning. • Weekday mornings I hit the snooze button several times to get more sleep. • I feel tired, irritable, and stressed-out during the week. • I have trouble concentrating and remembering. • I feel slow with critical thinking, problem solving, and being creative. • I often fall asleep watching TV.

10. 5-6 Levels of Sleep Deprivation 8. I often fall asleep in boring meetings, lectures or in warm rooms. 9. I often fall asleep after heavy meals or alcohol. 10. I often fall asleep while relaxing after dinner. 11. I often fall asleep within 5 minutes of getting into bed. 12. I often feel drowsy while driving. 13. I often need a nap to get through the day. 14. I have dark circles around my eyes.

11. 5-6 Levels of Sleep Deprivation Designed by James Maas, this questionnaire assesses your level of sleep deprivation. 3 or more “true” answers = probably not getting enough sleep. Sleep loss is cumulative. One hour of sleep loss every night for a week is equivalent to pulling an all-nighter. Sleep loss leads to reduced ability to think critically and logically, reduced creativity, vocabulary and communication skills.

12. How Long Can Humans Stay Awake? • Research participants stayed awake 8-10 days. • All showed progressive deterioration in concentration, motivation, perception, and higher mental processes. • None suffered serious medical or psychiatric problems. • Rats in a sleep lab, died after two weeks without sleep.

13. Do Your Sleep Strategies Work? • I go to bed at different times during the week and on the weekends, depending on my schedule • I get up at different times during the week and on weekends, depending on my schedule. • My bedroom is warm or often noisy. • I never rotate or flip my mattress. • I drink alcohol within 2 hours of bedtime. • I have caffeinated coffee, tea, colas, or chocolate after 6:00 p.m. • I do not exercise on a regular basis. • I smoke.

14. Do Your Sleep Strategies Work? 9. I regularly take over-the-counter or prescription medicines to help me sleep. 10. When I cannot fall asleep or remain asleep I stay in bed and try harder. 11.I often read frightening or troubling books or newspaper articles right before bedtime. 12. I do work or watch the news in bed just before turning out the lights. 13. My bed partner keeps me awake by his/her snoring. 14. My bed partner tosses and turns or kicks/hits me during his/her sleep. 15. I argue in person or on the phone when in bed.

15. Do Your Sleep Strategies Work? • You just took a sleep diagnostic test. • A “true” answer to one or more items indicates that some aspects of your life-style are interfering with your sleep.

16. Help for Falling Asleep Sleep restriction: Do not spend more than 7 hours in bed. Avoid naps, arise at the same time every morning (including weekends). Stimulus control: Go to bed only when sleepy. Use the bed only for relaxation or sleeping. If you cannot fall asleep within 20 minutes, stop trying and do something relaxing. Relaxation response training: Use soothing visual imagery, rhythmic breathing, and muscle relaxation, to calm yourself, at first during the day and then before sleep.

17. Melatonin • Hormone secreted by the pineal gland • Increases the ability to sleep • Small dosages have no short-term negatives • Correct does is 0.3 mg • Sleep seems normal • REM and non REM happen normally • No reliable info on long-term use • Sold in health stores but no regulation of dosage