Who Needs Sleep?

1. Who Needs Sleep? The importance of Sleep and Communicating it to College Students Henry L. Johns, BS, RPSGT, CRT, CPFT Kansas Association of Sleep Professionals

2. Conflict of Interest DisclosuresSpeaker: X 1. I do not have any potential conflicts of interest to disclose, OR 2. I wish to disclose the following potential conflicts of interest: 3. The material presented in this lecture has no relationship with any of these potential conflicts, OR 4. This talk presents material that is related to one or more of these potential conflicts, and the following objective references are provided as support for this lecture: 1. 2. 3.

3. Participants will: • Identify challenges in cross generational communications • 2. Gain insight on the Physiological Mechanisms of normal sleep • 3. increase understanding of social, technological and intuitional distractions that limit sleep • 4. Review sleep disorders most likely to affect college students • 5. Assess strategies to improve overall sleep health

4. “I’ll Sleep When I’m Dead”Warren Zevon 1947-2003 • Sleep has always been poorly understood • Why do we sleep • How much sleep does a person need • Societal norms and stresses dictate sleep • Peer pressure • Time sensitive tasks • Watching the clock

5. What is sleep • Sleep is a physical and mental resting state in which a person becomes relatively inactive and unaware of the environment. In essence, sleep is a partial detachment from the world, where most external stimuli are blocked from the senses.

6. Why do we sleep? • This is a question that has baffled scientists for centuries • We have to sleep because it is essential to maintaining normal levels of cognitive skills such as speech, memory, innovative and flexible thinking. • In other words, sleep plays a significant role in brain development.

7. Sleep needs vary over the life cycle.

8. Sleep in History • Greek god of sleep, Hypnos, was a prominent figure in early literature • Dionysius of Heracleia, 338 BC, was notorious for his appetite, suffered from apnea or narcolepsy, prompting his doctors to prick his flesh with needles whenever he fell asleep.

9. German mythology. Ondine was very beautiful and immortal. fell in love - Sir Lawrence - and were married. "My every waking breath shall be my pledge of love and faithfulness to you." Caught cheating "You swore faithfulness to me with every waking breath, and I accepted your oath. As long as you are awake, you shall have your breath, but should you ever fall asleep…….. Sleep in Mythology

10. Sleeping Beauty by Charles Perrault, 1696 Sleep could be seen as refreshing Sleep could also be freighting Sleep was unavoidable Sleep in Literature

12. Normal Sleep Distribution In A Typical Night

13. Retino-hypothalamic tract Hypothalamus Suprachiasmatic nuclei Circadian Biological Clock • The internal mechanism that regulates when we feel sleepy and when we feel alert • Resides in the brain and is affected by light and dark

14. Delayed Sleep Phase Syndrome • Seen in all ages • Difficulty falling asleep at expected bedtime • Late (but consistent) sleep onset time • Difficult to awaken at desired time • Normal sleep on delayed schedule Treatment includes • Phase Advance • Sleep Deprivation with Phase Advance • Chronotherapy • Melatonin • Phototherapy

15. Delayed Sleep Phase In order to get to school on time, many teens & young adults must wake before 6:30 am and shorten their sleep time.

16. Awareness of a Problem “In college, you can only do two of three things: have a social life, do well academically and sleep,” said Neil Bhattacharya, a freshman majoring in biology and health policy and management. Miruna Barnoschi · Daily Trojan Posted April 13, 2010  Aaron Rover | Daily Trojan 2010

17. Circadian Rhythm Disorders • Delayed Sleep Phase Syndrome • Irregular Sleep-Wake Cycle • Advanced Sleep Phase Syndrome • Jet Lag • Shift work Syndrome

18. Chronically Sleep Deprived • need 8 ½ –9 ½ hours of sleep • 85% get less than the minimum requirement • often have poor sleep habits and irregular sleep patterns – trying to make up for sleep on weekends • regularly experience daytime sleepiness

19. Consequences of Sleep Deprivation • Cognitive, social and behavioral performance become impaired. • Poor school/work performance and lower grades • Tardiness and absence from school/work • Difficulty remaining alert and paying attention • Reduced ability to concentrate, problem-solve, remember and have a positive attitude

20. Sleep Deprivation(cont.) • Irritability and impaired moods • Problems controlling emotions and getting along with others • Greater risk for hyperactivity, depression and possibly violence and substance abuse • At risk for injuries and drowsy driving accidents • Overall, daytime sleepiness reduces enjoyment and quality of life.

21. How important is Sleep?

22. Across Generations • Millennials (or Gen Y or Z): born 1981–2000, • Generation X-ers: born 1965–1980 • Boomers: born 1946–1964 • Traditionalists: born 1922–1945

23. Identity • How do you Identify yourself? • What is your generation? • Where do you see yourself ?

24. What is a Millennial? • highly educated, self-confident, technologically savvy and ambitious • use social media and text on their cell phones • have been plugged into technology since they were babies • are a safe generation • have the most educated mothers of any prior generation • true multi-taskers

25. 7 Traits, by Strauss and Howe • Special • Sheltered • Confident • Team Oriented • Achieving • Pressured • Conventional

26. Special • Embraced by their parents • Entitled • Indulged • Narcissistic • Easily distracted, multi taskers • Identity does not come from being whatever; rather being a whatever, is a job

27. Sheltered • Buckled up • Helmets on • Padded playgrounds • Reminded of deadlines by Parents • May expect extra help or resources • Expect Authority figures to treat everyone fairly

28. Confident Team Oriented Used to working in teams Task groups • Content • Optimistic • Self assured

29. Achieving Pressured To excel To Study hard Avoid personal risks College stress epidemic • Long range plan • Millennials motivated by achievement and affiliation • versus Generation X motivated by Power

30. Conventional • Strong attachments to family • Family Unity is important • Are likely to adopt their parents beliefs and attitudes

31. At Risk • 1997 NIH identified adolescents and young adults (ages 12 to 25 years) as a high risk group for problem sleepiness • NTSB reports, drowsiness or fatigue cause 100,000 traffic crashes each year • Drivers age 25 or under are involved in more than half of fall-asleep crashes

32. The Kansas Department of Transportation reports that in 2007 over 800 accidents on Kansas roads, involved sleepy drivers.

33. Over 80 known sleep disorders (International Classification of Sleep Disorders, 2nd EditionAmerican Academy of Sleep Medicine, 2005) • Insomnias (33%) • Sleep related breathing disorders (1.4-40%) • Hypersomnias (0.3-16%) • Circadian rhythm sleep disorders • Parasomnia • Sleep related movement disorders • Isolated symptoms, normal variants • Other sleep disorders

34. Did you know? Insomnia affects nearly twice as many women than men

35. Insomnia • Insomnia is more frequent in women across all age groups • Insomnia is more common in the unmarried, divorced or separated; and elderly; and those under stress • Often occurs during the menstrual cycle, pregnancy, post-partum, menopause and post menopausal phases

36. Narcolepsy… • Typically begins in the teens and early twenties, but can occur as early as age 5 or after age 40 • The symptoms may worsen over the first few years and then persist for life • Half of all patients report that symptoms interfere with job, marriage, or social life

37. Associated Features… • Hypnagogic hallucinations • Sleep paralysis • Cataplexy

39. Selling the Message • Don't dumb down your message • flexible content • giving them meaningful content that they want to share • established early that content has value

40. Sleep Hygiene Tips • Establish a Regular Routine • Get an Adequate Amount of Sleep Every Night • Go to Bed When You Are Sleepy • Develop Sleep Rituals Before Going to Bed • Avoid Stress and Worries at Bedtime • Use Your Bed for Sleeping and Sex Only

41. Sleep Hygiene Tips, cont. • Avoid Heavy Meals Late in the Evening • Reduce Your Intake of Caffeine and Nicotine • Avoid Alcohol 4-6 Hours Before Bedtime • Exercise regularly • Don't nap for more than 30 minutes or after 3 p.m • Keep it Dark and Cool • Use Sleeping Aids Conservatively

42. Summing Up • Clear rules, Expectations & Consequences • Deadlines & Pace • What is flexible? • Role model

43. Thank you

44. Howe, Neil; Strauss, William; (2000) Millennials Rising: The Next Great Generation • Lee-Chiong , T. (2013)Fundamentals of Sleep Technology, second edition, Lippincott • Keriger, M; Dement, W. (2012) Principles and Practice of Sleep Medicine, Elsevier Saunders • Lowry,Megan; Dean, Kayla; Manders, Keith (2010) The Link Between Sleep Quantity and Academic Performance for the College Student, Department of Psychology, University of Minnesota, Minneapolis, Minnesota, www.psych.umn.edu/sentience/files/Lowry_2010.pdf • Harrison, Whitney L. (2010) The Effects of Sleep Deprivation on the Body.. Southern Utah University. Abstract english2010information.pbworks.com • http://www.leadershipmanagement.com.au/leadership-and-management-articles/seven-tips-to-effective-cross-generational-communication/ • Chiang, Yu-Chih, "The effects of sleep on performance of undergraduate students working in the hospitality industry as compared to those who are not working in the industry" (2013). Graduate Theses and Dissertations. Paper 13060.