Sleep draft ver 2.2

SLEEP & HEALTH

Presenter:

Logan Fan

❖ Different age groups have different average recommended hours of sleep

HOW MUCH SLEEP?

o Newbornso Newborns

o Infantso Infants

o Toddlerso Toddlerso Preschoolerso Preschoolers

o School Age Childreno School Age Children

o Teenso Teens o Adultso Adults

HOW MUCH SLEEP?

o 12 to 18 hourso 12 to 18 hours

o 14 to 15 hourso 14 to 15 hourso 12 to 14 hourso 12 to 14 hours

o 11 to 13 hourso 11 to 13 hours

o 10 to 11 hourso 10 to 11 hourso 8.5 to 9.5 hourso 8.5 to 9.5 hours

o 7 to 9 hourso 7 to 9 hours

UNIVERSITY STUDENTS

Men7 hoursMen7 hours

Women6.7 hours

Women6.7 hours

First Semester Year 1 StudentsFirst Semester Year 1 Students

Same Students in Year 4Same Students in Year 4

Men6.7 hoursMen6.7 hours

Women7.3 hours

Women7.3 hours

Year 1Year 1

Year 4Year 4

UNIVERSITY STUDENTS

Recommended7 to 9 hours

Recommended7 to 9 hours

Year 1Student

s

Year 1Student

s

Year 4StudentsYear 4

Students

6.7 to 7 hours6.7 to 7 hours 6.7 to 7.3 hours6.7 to 7.3 hours

LOWER GPA AND LATER BEDTIME

More hours of sleep ≠ better marksEarlier bedtime translates to better marks

More hours of sleep ≠ better marksEarlier bedtime translates to better marks

Grumpiness

LACK OF SLEEP: EFFECTS

Feeling Tired

Memory Loss

Poor Concentration

What about on health?

Risk of serious medical conditions:

LACK OF SLEEP: HEALTH EFFECTS

ObesityHeart diseaseDiabetes

ShortensLife expectancy

LACK OF SLEEP: HEALTH EFFECTS

Shorten Life expectancy?2014

Age 25

LACK OF SLEEP: HEALTH EFFECTS

Shorten Life expectancy?2013

Age 21

1 week short of completing his internship

LACK OF SLEEP: HEALTH EFFECTS

Shorten Life expectancy?2012

Age 18

Woke up after sleep, took a few steps and collapsed

LACK OF SLEEP: HEALTH EFFECTS

Animal studies show that sleep is necessary for survival.

Normal Sleep Rats

Deprived of Sleep

No Sleep

LACK OF SLEEP: HEALTH EFFECTS

Sleep appears necessary for our nervous systems to work properly. And in the human body, there are two nervous systems: Central (CNS) and Peripheral (PNS).

LACK OF SLEEP: HEALTH EFFECTS

The Central Nervous System (CNS), comprises of the brain and spinal cord, controls voluntary functions such as:

EmotionsSpeechMovements

Central / Peripheral

LACK OF SLEEP: HEALTH EFFECTS

Some peripheral nervous system (PNS) is under your voluntary control: connect the central nervous system (CNS) to the limbs and organs and send information back. Other parts of your PNS are controlled by the brain automatically/passively.

Central / Peripheral

ActiveFunctions

PassiveFunctions

Peripheral

(CNS)

LACK OF SLEEP: HEALTH EFFECTS

The autonomic nervous system manages some things your body does 'without thinking’:

'fight or flight' reactionworkings of your body during sleep and restworkings of your gut

Central / Peripheral

PassiveFunction

s“Autonomous Nervous System”

Peripheral

Studies have suggested an association between sleep duration and cancer in the past

2014 study results show significant association between sleep duration (< 6.5 hours) and increased lung cancer risk (both non-smokers and smokers)

Central / Peripheral

PassiveFunction

s“Autonomous Nervous System”

Peripheral

LACK OF SLEEP: HEALTH EFFECTS

Central / PeripheralLACK OF SLEEP: HEALTH EFFECTS

Cell Repair& Regeneration

Sleep

PassiveFunctions

Nervous System

LACK OF SLEEP: HEALTH EFFECTS

Research has shown that lack of sleep and dysregulation of daily sleep rhythms are linked to:

Cancer (Sahar & Sassone-Corsi, 2009)Type two diabetes (Huang et al., 2011)Metabolic syndrome (Wolk & Somers,

2007)Cellular stress (Hardeland et al., 2003)

and most seriously:Death (Montagna, 2005)

Research

LACK OF SLEEP: HEALTH EFFECTS

More than 1.5 million Canadians suffer

from Type 2 diabetes and this number is rising each year, despite the fact that this disease is often preventable

Diabetic young woman injecting herself with insulin to regulate her blood sugar levels

X-ray of foot of diabetic showing calcified artery

NAPPING

How does napping affect a person?

oNaps do not necessarily make up for

inadequate or poor quality nighttime sleep

oA short nap of 15-20 minutes can help to improve mood, alertness and performance.

NAPPING

15 min30 min1 hour2 hours

NAPPING

Are they different?

15 min30 min1 hr.2 hrs.

NAPPING EFFECTS

For short-term alertnessImproved alertness

and performanceNo feeling groggy No interfering with

nighttime sleepRelaxation and

rejuvenation

15 min30 min1 hr.2 hrs.

NAPPING EFFECTS

Nap >10-20 min leave people with sleep inertiaFeeling of grogginess

and disorientationImproved later

alertness and performance

NAPPING EFFECTS

Negative Effects

Disrupt sleeping periodsReduce length and quality of

nighttime sleep (if taken late)Increased risk of heart failure in

people already at riskStigmas

NAPPING STIGMA

Napping / Laziness• A lack of

ambition

• Only for children, the sick and the elderly

• Low standards

Getting Getting enough sleepenough sleep on on regular basisregular basis is the best is the best way to stay alert and way to stay alert and feel your best.feel your best.

CONCLUSION

American Medical Association. (2014). Nervous System. Retrieved from http://www.ama-assn.org/ama/pub/physician-resources/patient-education-materials/atlas-of-human-body/nervous-system-basic.page?

Blastr. (2012). Gamer dies after playing Diablo 3 for 2 days without food or sleep. Retrieved from http://www.blastr.com/2012/07/gamer_dies_after_playin.php

Bonnet, M., & Arand, D. (1996). Metabolic rate and the restorative function of sleep. Physiology & Behavior, 59(4-5), 777-782.

Businessweek. (2013). Intern's Death Prompts Debate Over Grueling Hours. Retrieved from http://www.businessweek.com/articles/2013-08-22/interns-death-prompts-debate-over-grueling-hours

Clerk of the Privy Council. (2014). Building Tomorrow's Public Service Together. Retrieved from http://www.clerk.gc.ca/eng/feature.asp?pageId=349#VII

Corbis. (2014). Alarm Clock. Retrieved from http://www.corbisimages.com/stock-photo/royalty-free/42-38399887/alarm-clock

Corbis. (2014). Businessman Sleeping in Meeting. Retrieved from http://www.corbisimages.com/stock-photo/royalty-free/42-19133954/businessman-sleeping-in-meeting

Corbis. (2014). College Students in Library. Retrieved from http://www.corbisimages.com/stock-photo/rights-managed/42-21022883/college-students-in-library

Corbis. (2014). Diabetic young woman injecting herself with insulin to regulate her blood sugar levels. Retrieved from http://www.corbisimages.com/stock-photo/rights-managed/42-60000810/diabetic-young-woman-injecting-herself-with-insulin

REFERENCES

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REFERENCES 2

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