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 or lecture hall? in the last day week month this semester did not do Doze off while watching TV? in the last day week month this semester did not do Doze off while sitting quietly in a public place (Library, Stamp Union, etc. )? 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 Go on to the next slide to learn more about sleep

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. UM Survey On our campus, 7 out of 10 students surveyed reported that if they knew that more sleep would improve their health and memory they would change their sleep habits

8. 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.

9. 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.

10. www.faculty.washington.edu/chudler/sleep.html Stages of Sleep

11. 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.

12. 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 night�s sleep before a test or exam.

13. 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.

14. Tips for Better Sleep Don�t 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.

15. Tips for Better Sleep Learn to associate your bed with sleeping and relaxing � no studying, watching TV, doing work or paying bills. Don�t lie in bed awake � if you can�t get to sleep within a short amount of time, get up, read or do something quiet. See a doctor if sleeping problems continue.

16. SO --- Now that you know that enough sleep can improve your mood and memory, do you think you will change your sleep habits? See the next slide for links to more information on sleep.

17. References http://faculty.washington.edu/chudler/sleep.html http://www.sleepfoundation.org/ http://www.ninds.nih.gov/disorders/sleep_apnea/detail_sleep_apnea.htm http://www.sfn.org/index.cfm?pagename=brainBriefings_sleepAndLearning http://www.talkaboutsleep.com/ Comments on this presentation? Ideas for future presentations? E-mail us at cc-rsg@umd.edu. http://www.sleepfoundation.org/http://www.sleepfoundation.org/