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Why is it important? Common Core Standard 9.PCH.1 Analyze wellness, disease prevention, and recognition of symptoms. 9.PCH.1.5 Select measures to get adequate rest and sleep Think about it… Why does a person need sleep? How many hours of sleep does a person need? Why is getting enough sleep good for your health? Why is a lack of sleep bad for your health? How can a person sleep better? Why Sleep? Mental sharpness Productivity Emotional balance Creativity Physical vitality Regulates weight Immunity How much sleep? Depends on your age… Infants- 12 to 18 hours Children- (ages 5-12 years old) 10 to 11 hours Teenagers- 8 to 10 hours Adults-7.5 to 9 hours Why sleep is good for your health Depression- Studies have shown that better sleep can lessen the symptoms of depression Reduces Stress (which can reduce the chances of disease) Improves immune response Lowers risk for chronic diseases Lowers chances of injury Improves mental function Why a lack of sleep is bad for your health Diabetes-Hemoglobin A1C levels, which have a big influence over blood sugar control. A lack of sleep puts you more at risk for Type 2 diabetes. Cardiovascular Disease- People with sleep apnea are at a higher risk of hypertension, stroke, coronary heart disease, and irregular heartbeat. Obesity- Metabolic changes that increase risk of obesity. Why a lack of sleep is bad for your health (Part 2) Immunity-People have more colds and infections Lack of sleep has been shown to have some influence over levels of cytokines, T-cells, natural killer cells and antibodies. Stages of Sleep Stage N1 (Transition to sleep) – Lasts about 5 minutes. You are easily awakened. Stage N2 (Light sleep) – Lasts about 10 to 25 minutes. Eye movement stops, heart rate slows, and body temperature decreases. Stage N3 (Deep sleep) – 25-70 minutes You’re difficult to awaken. REM sleep (Dream sleep) – About 70 to 90 minutes after falling asleep *Your body will go through these 4 cycles about 4 to 6 times a night.* How to get better sleep Exercise Don’t eat late at night Avoid alcohol, caffeine and drinks before bed Quit smoking Cool rooms help Low noise Have a regular bedtime Get outside - Daylight helps promote melatonin production. Sources http://www.cdc.gov/sleep/chronic_ disease.htm http://www.cdc.gov/sleep/ http://healthysleep.med.harvard.edu /healthy/matters/benefits-of-sleep http://www.vetmed.wsu.edu/resear ch_vcapp/krueger/inpress%20pubs/ immune%20response.pdf http://www.helpguide.org/life/slee ping.htm http://www.bbc.co.uk/scienc e/humanbody/sleep/sheep/ http://www.sleepfoundation.org/art icle/sleep-topics/obesity-and-sleep