How many hours of sleep did you get last night?

1. How many hours of sleep did you get last night?

2. During adolescence, daytime sleepiness INCREASES Adolescents need about 8.5 to 9 hours of sleep every night, and studies have revealed a lot of students don’t get even close to that much. even if the total amount of night time sleep is held constant. This means that although many teenagers get less sleep than younger children, there is actually an increase in the amount of sleep needed during the teenage years! (Dahl et al., 2002)

3. Why do we sleep? • Sleep is as important as the water we drink and the air we breathe. • One main function of sleep is to provide a time-out period. • The body can eliminate waste products from muscles and repair cells. • Strengthen the immune system. • Recover physical abilities lost during day. • Without sleep our bodies react abnormally.

4. The JET-LAGGED teen?! On average, teenagers sleep about 2 hours more per night on weekends than on weekdays. This is equivalent to TWO time zones! AND… they do this every week!

5. Not getting enough sleep may not seem like a big deal, but without sleeping well… • You may feel unwell – headache, sore throats, cold-like symptoms. • You may find it difficult to concentrate and learn during the day if you don’t get enough sleep. • It limits your ability to learn, listen, and solve problems. • Some things you can forget are names, numbers, your homework, or an event with a special person in your life. • If you forget the simple everyday things about someone of life in general, you may want to get more sleep.

6. Students who are sleep deprived are reported to be lessalert in class, more weary, and having to expend greater effort.

7. Reasons for not getting enough sleep? • …..The following morning: • Sleeping through their alarms - arriving late to school. • Forgetful. • Tired, irritable, in school they are easily distracted in lessons (less engaged). • Falling asleep. • Strains on relationships with your friends, family, teachers. Staying up late… • Being on your phones – games, texting, snapchat. • Playing computer games. • Playing on your tablet. • Watching TV or listening to music. • Cramming (revising late/last minute before an exam).

9. Phone, tablets, computer games before bed… • 75% of children have at least one electronic device in their bedroom. • 95% of people have used an electronic device within an hour of bedtime. • Evidence from clinical studies recommend not using your digital devices an hour before sleep. • Melatonin– a chemical that helps regulate our sleep patterns – was reduced by 50 percent in those who read with electronic devices. • One study published in Behavioral Sleep Medicine tracked the frequency and in bed media usage before sleeping in 532 students. The result of the study found that computer and mobile phone use was linked to insomnia symptoms. • It causes anxiety and stress! There’s nothing worse than worrying about the future when you should be relaxing and preparing for sleep.

10. Create a sleepingWell done to those who already have an effective routine. ROUTINE. • You already have routines… • School timetable • Hobbies: the clubs you attend, tvprogrammes you watch, music you listen to. • Buses you catch. • Shopping – you visit your favouritestores. • If you don’t have a routine before bed at home…make one!

11. SLEEP ROUTINE fizzy drinks By getting more sleep you benefit from having: 1. More Energy. 2. More Presence, Clarity, and Focus. 3. Be More Productive. 4. Feeling Better and happier. 5. Better Health and an improved immune system.

12. Get in to a routine and make sure you get a good nights sleep • Health benefits. • Social benefits. • Ready to learn.

13. Pastoral trips 2017 – London and Drayton Manor! • Parent pay is NOW OPEN – school website. See finance office if you want a letter to allow you to pay at the Post Office. • This must be paid by Friday 12th May 2017 • First come first serve basis – do not let behavior stop you from going!