The A B zzz’s of Sleep
Sleep... studies show that adequate sleep is an important component of a healthy lifestyle.
Lack of sleep affects the ability of students to learn. Research has shown that a good night sleep following the introduction of new information and skills, greatly improves a student’s ability to remember content and perform tasks. Motivation, vigilance, and attention-span all deteriorate with less sleep, leading to poorer school achievement.
Lack of sleep affects mood. Irritability, frustration, impulsive and oppositional behaviour are all symptoms related to sleep deprivation. Tired children can become more active and “wired” as the day progresses. Researchers are now looking at the link between sleep and attention deficit hyperactivity disorder (ADHD) as symptoms of ADHD are very similar to those of sleep deprivation.
Lack of sleep affects our physical health. We are more vulnerable to colds and other viruses because infection-fighting cells become less active following sleep loss. Glucose metabolism, stress hormones, and the hormone that tells the body it’s full, are also affected. This can make a person more prone to diabetes, stress-related health problems, and obesity. Further, we become more accident-prone as reaction time and concentration are affected.
Adolescence and sleep
Hormonal changes during puberty
shift sleep patterns signaling teens
to go to bed later and sleep later.
However adolescents still need to
get up early for school, resulting in
all the consequences of severe
fatigue. Schools that have
experimented with later start times
have seen marked changes in
student performance and behaviour.
But until more schools start later, teens may try to reset their internal clock. See the teen website listed for details.
Tips to improve sleep and school functioning
Be aware of the body’s natural
sleepy and alert times. We are
most alert in the mid-morning
and late afternoon and most
sleepy from 1-3 p.m.- Be consistent. Go to bed and get up at the same time every day. On the weekend, do not go to bed more than an hour later or sleep in more than two hours.
- Young children should be in bed by 9 p.m.
- Engage in relaxing activities the hour prior to bedtime. Try reading or a warm bath. Avoid exercise, computer games, and studying.
- Stay away from caffeine drinks in the afternoon – colas, coffee and tea.
- Turn on lights or open the blinds in the morning. This helps set the internal clock.