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Levels of distress  & illness Levels of distress  & illness

Levels of distress & illness - PowerPoint Presentation

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Levels of distress & illness - PPT Presentation

among students in UK alarmingly high https wwwtheguardiancomeducation2019mar05levelsofdistressandillnessamongstudentsinukalarminglyhigh Students reported high levels of anxiety with 428 often or always worried Almost nine in 10 877 said they struggled with ID: 787066

teenagers sleep hours matters sleep teenagers matters hours time bed avoid mental night day teenage light years levels affect

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Slide1

Levels of distress & illness among students in UK 'alarmingly high‘ (https://www.theguardian.com/education/2019/mar/05/levels-of-distress-and-illness-among-students-in-uk-alarmingly-high)

Students reported high levels of anxiety, with 42.8% often or always worried. Almost nine in 10 (87.7%) said they struggled with feelings of anxiety – an increase of

18.7% points

on 2017 figures – and a third (33%) reported suffering from loneliness often or all the time.

More than one in five (21.5%) said they had a current mental health diagnosis, most commonly depression (10.2%) and anxiety disorders (8.4%). The stigma surrounding mental illness persists however, with more than three-quarters (75.6%) concealing their symptoms from friends.

Slide2

Slide3

Why it matters and how teenagers can get enough

Specialist Senior Practitioner Educational Psychologist

Founder and Sleep Psychologist at happysleepers.co.uk

SLEEP

Slide4

Sleep: Why it matters and how teenagers can get enough

Hospital attendance in England for children under 14 with sleep disorders x3 in the last decade

Adolescent sleepiness may contribute to future crime

Slide5

In the presentation

What is sleep?

How is teenage sleep different?

The importance of sleep for teenagers’ physical, mental and emotional wellbeing

How to sell sleeping well to teenagers

Practical tips to take away for teenagers and parents

Sleep: Why it matters and how teenagers can get enough

Slide6

Sleep: Why it matters and how teenagers can get enough

What is sleep?

What is the impact of a lack of sleep?

Slide7

Hypnogram

Sleep: Why it matters and how teenagers can get enough

Slide8

Sleep: Why it matters and how teenagers can get enough

Impact of lack of sleep

Lack of sleep or poor quality sleep impacts on your mental and physical well being

Risk of Obesity Increases

Moodiness irritability and depression exacerbated

Daytime sleepiness

Impaired Learning

Slide9

Age

Recommended hours

May be appropriate

Not recommended

Teenagers

14-17 years

 

8 -10

7-11

<7

hours >11 hoursYoung Adults18-25 years

 7 -96-10<6

hours

>

11

hours

Adults

26-64 years

 

7-9

6-10

<6

hours

>

10

hours

Older Adults

≥ 65 years

 

7-8

5 to 6 hours

9 hours<5 hours >9 hours

National Sleep Foundation’s Sleep Duration Recommendations 2018

Sleep: Why it matters and how teenagers can get enough

Slide10

Teenage sleep is different

A teenager’s sleep pattern is different from children and adults

The circadian rhythm alters

Teenagers are more susceptible to the effects of light

On average 8.5-9.5 hours sleep per night needed

Less than 8.5 hours may affect physical and mental health

Sleep: Why it matters and how teenagers can get enough

Rapidly changing bodies

Busy schedules

Active social lives

Emotional regulation changes

Slide11

Teenage sleepShift in circadian rhythm/body clock is like a jet lag effect and creates problems:

falling asleep

sleeping less

difficulties waking in the morning

Sleep: Why it matters and how teenagers can get enough

Late to Bed

Cumulative sleep debt

Tech

Restricted sleep on school nights

Difficulty initiating sleep

Slide12

General Tips for Teenagers’ Sleep

Get out into natural light

Avoid stimulants after lunchtime

Avoid alcohol within six hours of bedtime

Avoid cigarettes / nicotine

Avoid having a nap during the day

Do any stimulating activities

[

eg

exercise, TV, computer games]

earlier in the eveningTry to keep timings of going to bed and getting up the same and avoid lie-in at weekends (!!)

Keep a sleep diaryHave a good meal, but not close to bedtimeTime-table homework, not too near to bed-timeCheck temperature of room, bedding, lighting

Sleep: Why it matters and how teenagers can get enough

Slide13

FOMO!Fear Of Missing Out

Sleep: Why it matters and how teenagers can get enough

Technology….

Blue light from screens affects sleep

Interactive technology affects sleep more than passive devices

Studies shows clear evidence linking technology with sleep problems

Slide14

Switch off TV, computer and phone

Have a bath, wind down, and chill out

Read or listen to relaxing music

Try a relaxation technique

Sleep: Why it matters and how teenagers can get enough

Top Tips for Teenagers’ Sleep: before bedtime

Slide15

A Psychological Approach to Sleep

Sleep: Why it matters and how teenagers can get enough

Slide16

A psychological approach to sleepMindfulness

Research shows this is an effective approach to use at night if you can’t sleep and you feel stressed/worried

Insomnia = stress switch is turned on = fight/flight mode

ACCEPT

difficult thoughts rather than fighting them

Be non-judgemental, observe thoughts

Practise during the day will build neural pathways

Sleep: Why it matters and how teenagers can get enough

Slide17

Raising the issue of sleep effectively with teenagers

Make a time to talk about sleep

Ask their opinions

Explain the importance of sleep – motivate them

Show you understand how it differs in teenagers

Demonstrate you understand teenage brains

Discuss strategies to manage obstacles to getting a good nights sleep

Sleep: Why it matters and how teenagers can get enough

Slide18

Books and Journals

Sleep: Why it matters and how teenagers can get enough

The Sleep Book: How to Sleep Well Every Night by Dr Guy Meadows

Wood B et al. Light Levels and duration of exposure determine the impact of self illuminous tablets on melatonin suppression. Appl Ergon 2013:44 (2):237-40

Kelley P, Lackley SW, Foster RG, Kelley J Syncronizing education to adolescent biology: ‘Let teens sleep, start school later’ Learning, Media and Technology 2014

Cheung CHM et al Daily Touchscreen use in infants and toddlers is associated with reduced sleep and delayed sleep onset. Sci Rep 2017

Slide19

 

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Time woke in morning

   

    If nap taken in day, time & length of nap(s

)

 

 

 

 

 

 

 

 

When (timings), how and where you started preparing for bed in evening

 

 

 

 

 

 

 

 

Time went to bed in

evening

 

  

    Time went to sleep 

 

 

 

 

 

 

Time(s) woke in the

night

 

 

 

 

 

 

 

What you

did

 

 

 

 

 

 

 

Time went to sleep again

 

 

 

 

 

 

 

Comments

 

 

 

 

 

 

 

 

Sleep

Diary

Name of Young Person:

Date/Day of the week:

Slide20

Quiz – True or False???

Sleep: Why it matters and how teenagers can get enough

1. Humans are the only mammal that willingly delays sleep

2. When you sleep, your body and brain shut down in order to rest

3. As I get older, I can go to bed later

4. I can miss out on a few hours sleep and make it up at the weekend

5. Going without sleep for a long period of time can make you hallucinate

6. Not getting enough sleep will affect how I do at school

7. Snoring is annoying but it doesn’t affect your sleep

8. Sleep helps you grow

9. Getting enough sleep will help you avoid obesity 10 . Studying late at night works well before an exam

Slide21

Sleep Plan

Sleep: Why it matters and how teenagers can get enough

What are the main changes I’m going to make?

What will this look like in detail?

How am I going to make sure that these changes happen?

Review of actions