Sleep_Haynes
Parker Haynes
Created on November 21, 2023
The importance of sleep in college
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Transcript
START
The importance of sleep in college
Sleep
4. Hygene
3. Stages
2. Sleep
Click to be directed to the page
1. Goals
Index
6. Journal
5. Deprivation
6. College
Define the different sleep cycles
Gain a better understanding of their sleep needs
Identify the need for good sleep hygene
Describe the side-effects of sleep deprivation
Create a new sleep routine
Explain what is wrong with their current sleep routine
At the end of this course, the learner will be able to
Goals
Sleep, like oxygen, food, and water, is crucial for our health. It's like a restorative tonic for our minds and bodies.When we skimp on sleep, it's like driving a car on fumes. We feel tired, foggy, and struggle to function at our best. Our brains can't focus, our memories fade, and our moods become erratic. So, prioritize sleep, and you'll be investing in your overall well-being. Aim for 7-9 hours of shut-eye each night, and you'll reap the rewards of a more energized and fulfilling life.
What is Sleep
The Stages of Sleep
REM
NREM-N3
NREM-N2
NREM-N1
Stage 4
Stage 3
Stage 2
Stage 1
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Ensuring restful sleep is about creating a conducive bedroom environment and adopting habits that promote uninterrupted slumber. It's akin to recharging your body and mind.Establish a regular sleep schedule and follow it religiously. Before bed, unwind with relaxing activities. Embrace healthy habits like exercise and stress management during the day.Remember, sleep hygiene is personalized. Experiment and find what works best for you. With a little effort, you'll unlock the benefits of a good night's sleep.
SLeep Hygene
Sleep deprivation, affecting approximately one-third of Americans, results from insufficient sleep. Even after just one night of inadequate rest, individuals may experience daytime drowsiness, slowed thinking, low energy, and irritability. While short-term effects are noticeable, chronic sleep deprivation increases the risk of long-term physical and mental health issues. Understanding the condition, its causes, symptoms, diagnosis, and treatment, is crucial for preventing negative effects and promoting optimal sleep.
SLeep Deprivation
HOW COULD YOU IMPROVE YOU CURRECT SLEEP ROUTINE? CREATE A NEW AND REALISTIC SLEEP ROUTINE.
JOURNAL RESPONCE
Getting good sleep is super important for college students. It's not just about doing well in classes but also feeling good mentally and physically. By understanding how sleep is linked to success, students can build habits that boost their learning and overall health. We hope this sparks more conversation about how vital sleep is for a balanced college life. When students value and prioritize sleep, it helps them handle the challenges of college with strength and energy.
College and Sleep
Sleep tight
Stage 1, or N1, marks the initial moments of sleep when a person is just beginning to doze off. Typically lasting one to seven minutes, during this stage, the body and brain activities start to slow, accompanied by brief movements. Although not fully relaxed, the individual experiences light changes in brain activity associated with the onset of sleep.Waking someone up during N1 is relatively easy, but if undisturbed, they swiftly progress into stage 2. As the night progresses, uninterrupted sleepers may not linger in stage 1 for an extended period, transitioning through subsequent sleep cycles.
Stage 1
NREM- N!
Sleep Hygene Tips
- Create a tech-free sleep environment.
- Incorporate relaxation time before bedtime with minimal activity.
- Avoid caffeine and stimulants at least six hours before sleep.
- Designate your bedroom solely for sleeping, not studying or screen time.
- Use earplugs and an eye cover to block out noise and light.
- Refrain from daytime napping.
- Skip alcohol before bedtime.
- Maintain a consistent bedtime schedule, even on weekends.
- Avoid exercising right before bedtime; opt for a few hours earlier.
In Stage 2, or N2, the body enters a relaxed state with lowered temperature, relaxed muscles, and slowed breathing and heart rate. Brain waves exhibit a new pattern, and eye movement ceases. While overall brain activity slows, there are intermittent bursts that resist external stimuli, aiding in maintaining sleep.During the initial sleep cycle, Stage 2 can last for 10 to 25 minutes, with subsequent N2 stages potentially extending throughout the night. Typically, individuals spend about half their sleep time in Stage 2 sleep.
Stage 2
NREM-N2
Stage 3, also known as N3 or deep sleep, is challenging to wake someone from. In this phase, muscle tone, pulse, and breathing decrease as the body relaxes. Characterized by delta waves, it's often called delta sleep or slow-wave sleep (SWS).Crucial for bodily recovery and growth, Stage 3 also supports the immune system and cognitive functions like thinking, creativity, and memory. Deep sleep is most prominent in the first half of the night, with N3 stages lasting 20 to 40 minutes in early sleep cycles. As the night progresses, these stages shorten, and more time is spent in REM sleep.
Stage 3
NREM-N3
REM sleep features heightened brain activity akin to wakefulness, along with temporary muscle paralysis, except for the eyes and breathing muscles. Despite closed eyes, rapid eye movement (REM) occurs, giving the stage its name.Critical for cognitive functions like memory and creativity, REM sleep is known for vivid dreams due to increased brain activity. Starting around 90 minutes into sleep, REM stages become longer as the night progresses, constituting about 25% of adult sleep.