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Sleep
• Theaveragepersonspendsaroundathirdoftheirlifeasleep.Inthistime,ourbodiesareabletoreplenishenergystoresandmakerepairs,whileourmindsorganiseandstorethememoriesofthedaybefore.Theamountofsleepyouneeddependsonyourage,gender,healthandotherelements,andsleepcycleschangeaswegrowolder.
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Sleep
• SleepMatters!
• Sleepmaybethelastthingonyourmindbutherearesomereasonswhyyoushouldgiveitalittlemorethought:
• Therightamountofsleepwillmakeiteasiertomaintainahealthyweight.
• Sleepdeprivationcanmakeithardtoconcentrateandrememberthings–thelastthingyouneedwhenyouareinanexamsituation!
• Youaremorelikelytofeeldownwhenyouaretired.
• Growthhormonesarereleasedwhenyouareasleep.
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Sleep
• Gettingagoodnight’ssleepcanhelpyoutocopebetterwiththestressoflifesuchasexams,parentsandrelationships.
• Lackofsleepcancausehavocwithyourskinandresultinspotsandpimples.
• Learningtodriveisgreatbutdrivingwhensleepdeprivedisseriouslydangerous.
• Bedtimeroutinesaren’tjustforyoungkids!Everyonebenefitsfromhavingaroutineintherunuptobedtime.
• Trytodothesamethingsataroundthesametimeeachnightsothatyourbodyhastimetoprepareforsleepandrelax.
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Body Clock • Whyissleepsodifficult?
• Doyoufindnoddingoffhardwork?Ifyoustruggletostopyourbraingoingroundat100milesanhour,hereareafewpossiblereasonswhy:
• Yourbodyclockaltersinyourteenyearswhichmeansthatwakingandsleepingtimesgetlaterandlater.Youwillprobablyfindthatyouprefertostayuplateatnightbutstruggletogetupinthemorning.Thisisnormal.Gettingintoagoodroutinecanhelpwiththis.
• Accordingtosomeresearchusing“screens”beforeyougotobedcandoublethelengthoftimeittakesyoutofallasleepasitsuppressestheproductionofyoursleephormone,melatonin.Ditchyourphone,tabletorXboxinthehourleadinguptoyoubedtime.
• Theschooldaymaystartearlyforyouwhichmeansthatyouhavetogetupbeforeyourbodyhashadenoughsleep.Howeverbeingovertiredmakesitevenmoredifficulttofallasleep.Unfortunatelywecan’tchangethetimethatschoolstartsbutwhatyoucandoishavearegularsleepandwakeuptimetohelpyourbodytocopebetterwiththeearlymornings.
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Diet
• Yourdietmayimpactonyournighttimesleep.Fuellingyourselfwithenergydrinkscanmeanitishardertonodoff.Likewisereachingforsugarysnackstogiveyouthatmuchneededenergyboostcanincreasethechanceofarestlessnight.Andnotgettingrighttheamountofsleepcanmakeyougainweight.
• Youmaybefeelingstressedwithexamslooming.Itisreallyimportanttoshareyourworrieswithsomebodyorevenwritedownanyconcerns.Trytofindwaysofrelaxingintheevening.
• Youmaybeuncomfortableandthismakesfallingasleepmoredifficult.Isyourmattressandpillowsprovidingyouwithenoughsupport?Isyourbeddingcomfortable?Ifnot,it’simportanttoletyourparentsknow.SJHS
Technology and Bedroom
• Ifyou’rehavingtroublesleeping,oneofthefirstthingstoconsiderisyourbedroom.Inordertogetarestfulnight’ssleepyouneedtherightsetting,whichmeansaclean,peacefulandwelcomingroom.Manyofusareunknowinglysleepinginabedroomthat’ssimplynotfitforpurpose,andthatenvironmentcouldbethekeycauseofarestlessnight.
• Fortunately,it’srelativelyeasytotransformyourbedroomintoaspacethatencouragesapeacefulnight’ssleep.Hereareourtoptips:SJHS
Technology and Bedroom
• Whenit’stimeforbed,makeyourroomcompletelydark.Thiscanbeachievedwithablackoutblindorcurtains,anadditionalwindowdressing,orevenaneyemask.
• Maintainanambienttemperatureinyourroom.Ifyou’retoohotortoocold,youwon’tsleepsoundly.Werecommendacooltemperatureofaround16-18°C(60-65°F).
• Atidyroommakesforatidymind…andarestfulnight’ssleep!De-clutteryourbedroomandcreateaspacethat’sclean,neatandsimple.Evenjustrelocatingthelaundrybasket,stackingupsomebooksorblitzingyourbedsidetablecanmakearealdifference.
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Technology and Bedroom
• Saynototechnologyinthebedroom!Thatmeansavoidingtelevisionsandcomputers.Havingaccesstothesewillurgeyoutoswitchonwhenyoucan’tdriftoff,whichinturncanleadtoevenmoredisturbedsleep.
• LEDdisplaysareparticularlytroublesomewhenitcomestogettingagoodnight’ssleep.Whenit’stimetosnooze,switchoffyourmobilephone,tablet,andanyalarmclockswithadigitaldisplay.
• Avoidtreatingyourbedroomlikeanextensionoftherestofyourhouse.Thatmeansyoushouldn’tuseitforwork,watchingTV,eating,andeventalkingonthephone.Savethebedroomforsleep.SJHS
Technology and Bedroom
• Addspecialtouchestothespace,whichwillhelpyoufeelmoreconnectedandpeaceful.Familyphotographs,plants,flowersandornamentswillhelptocreatearoomthat’spleasantandrelaxing.
• Avoidusingcertaincolourswhendecorating.Rememberthatbrightreds,yellowsandorangesarejarring,whilebrownsandwhitesareboringanddrab.Instead,choosesoft,mutedtonesthatwillmakeyoufeelcalm.
• Certainsmellscanaffectyourmood,helpingyoutofeelmorecalmandrelaxed.Lavenderandgermaniumarenaturallycalming,soinvestinsomeessentialoilstohelpyoudriftoff.Remember,theseshouldnotbeusedinpregnancyorchildren’srooms.
• Takethetimetoreallyconsideryourbedroom.Realisethatyouhaveadutyofcaretoyourself,andshouldthereforecreateasleepareathat’saseffectiveaspossible.Boostyourwellbeingbymakingyourbedroommoresleep-friendly–you’reworthit!
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Lifestyle
• The21stcenturylifestyleistypicallyfastpaced,chaoticandjam-packedwithtechnology.Fromthemomentwewakeupweswitchonourbrainswithsmartphones,andasourdayprogresses,we’representedwithevenmoretriggers.Thecontinuouscontentthat’sfedfromTVandradio,realtimesocialfeedsandourconstantcheckingofemailsallmakeforanon-stopstimulation…It’snowonderthatmanyofuscan’tswitchofforfallasleep,thenstruggletowakeupinthemorningandspendalotoftimecomplaining“Ican’tsleep!”SJHS
Anxiety and Stress
• Scientistshavefoundadirectcorrelationbetweenanxietyandrhythmofsleep.Whenapersonisanxious,theirheartrateincreases,whichcausesthebrainto‘race’,too.Analertmindproducesbetawaves,makingyoufartoostimulatedtosleep.Tomakemattersworse,anactivebraintriggersotherworries,soit’sevenhardertoachievesleep.
• Oncethispatternsetsin,bedtimecanbecomeathingofanxiety.Sohowcanyoucombatthestressofsleeping?SJHS
Eating habits
• Theysayyouarewhatyoueat,andwhenitcomestogettingarestfulnight’ssleep,thefoodanddrinkyouconsumehasadrasticeffect.Thebestfoodsforsleepincludemilk,cherries,chickenandrice,whilefattymeat,curryandalcoholaresomeoftheworst.Somepeoplechoosenottoeatafter6pm,aslatemealscanmakeitdifficulttosleep.
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Exercise
• Sportsandexercisecanhelpyoutoenjoyabetterqualityofsleep.Workingouteffectivelycantireyourbodyoutgently,promotingabetternight’ssleep.Releasingpentuptensionthroughexerciseisalsohighlybeneficial,helpingtobanishstressbeforebedtime.Exercisingalsolowersyourbody’stemperature,whichinducesbettersleep.SJHS
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