SLEEP HEALTH
WHY LACK OF SLEEP IS A THREAT TO
OUR HEALTH AND OUR OVERALL
WELLNESS.
GOAL:
(Presented by Healthy People 2020)
“To Increase public knowledge of how
adequate sleep and treatment of
sleep disorders improve health,
productivity, wellness, quality of life,
and safety on roads and in the
workplace.”
WHY IS LACK OF SLEEP A
HEALTH ISSUE?
 “Poor sleep health is a common
problem with 25 percent of U.S.
adults” (HealthyPeople.gov,
Overview, para. 1, 2013).
 Lack of sleep is a critical
determinant of health and wellbeing
 “According to the National Sleep
Foundation’s 2011 Sleep in
America Poll, 14% of American
adults sleep an average of less
than six hours per night” (Insel,
Roth 47).
6 REASONS WHY SLEEP IS
IMPORTANT
1)
2)
3)
4)
5)
6)
LEARNING AND MEMORY
METABOLISM AND WEIGHT
SAFETY
MOOD
CARDIOVASCULAR HEALTH
DISEASE
1) LEARNING AND
MEMORY
Sleep helps the brain commit new information to memory
through a process called memory consolidation. In studies,
people who’d slept after learning a task did better on tests
later.
2) METABOLISM AND
WEIGHT
Chronic sleep deprivation may cause
weight gain by affecting the way our
bodies process and store
carbohydrates, and by altering levels of
hormones that affect our appetite.
3) SAFETY
Lack of sleep contributes to a greater tendency to fall asleep during
the daytime. These lapses may cause mistakes such as medical errors,
air traffic mishaps, and road accidents.
4) MOOD
Sleep loss may result in irritability, impatience, inability to
concentrate, and moodiness. Too little sleep can also leave you too
tired to do the things you like to do.
5) Cardiovascular
Health
Serious sleep disorders have been linked to hypertension,
increased stress hormone levels, and irregular heartbeat.
6) DISEASE
Sleep deprivation alters immune function. Lack of sleep has
been linked to the development of a number of chronic
diseases and conditions, including diabetes, cardiovascular
disease, obesity, and depression.
How Much Sleep Should You Be
Getting?
NEWBORNS
(0–2 months) 12–18 hours
INFANTS
(3–11 months) 14–15 hours
TODDLERS
(1–3 years) 12–14 hours
PRESCHOOLERS
(3–5 years) 11–13 hours
SCHOOL-AGE CHILDREN
(5–10 years) 10–11 hours
TEENS
(10–17) 8.5–9.25 hours
ADULTS
7–9 hours
(Taken from the National Sleep
Foundation Web site.)
Sleep and Academic Performance
Among College Students
According to a health survey administered at University of Georgia every
two years, 1 in 4 UGA students indicate that lack of sleep has impacted
their academic performance in a negative way. They have made lower
grades, missed a paper or project deadline, or had to withdraw from class.
How Can You Get High Quality Sleep?
ESTABLISH A SLEEP
RITUAL!
 Maintain a regular bed and wake time schedule
including weekends.
 Create a sleep-conducive environment that is dark,
quiet, comfortable, and cool
 Sleep on a comfortable mattress and pillows.
 Use your bedroom only for sleep and sex.
 Finish eating at least 2-3 hours before your regular
bedtime.
 Exercise regularly.
 Avoid caffeinated drinks 3-4 hours before bedtime
 Avoid nicotine and alcohol close to bedtime.
Conclusion:
As you can see sleep is something we take for granted.
Most people don’t really think about the affect that lack
of sleep can have on their life. So if you are in a bad
mood, falling asleep during the day, or not doing well in
classes, your sleep habit could be the answer.
Bibliography
Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 01 Mar. 2012. Web. 22
Oct. 2013. <http://www.cdc.gov/sleep/about_sleep/index.htm>.
"How Sleep Works." - National Sleep Foundation. National Sleep Foundation, n.d. Web. 22 Oct. 2013. <http://
www.sleepfoundation.org/primary-links/how-sleep-works>.
Insel, Paul M., and Walton T. Roth. Core Concepts in Health. 13th ed. New York: McGraw-Hill, 2014. Print.
"Importance of Sleep: Six Reasons Not to Scrimp on Sleep." Importance of
Sleep : Six Reasons Not to Scrimp on Sleep. Harvard University, Jan. 2006. Web. 07 Oct. 2013. <http://
www.health.harvard.edu/press_releases/importance_of_sleep_and_health>.
"Sleep HealthNew." Sleep Health. U.S. Department of Health and Human Services, 10 Apr. 2013. Web. 07 Oct.
2013. <http://www.healthypeople.gov/2020/topicsobjectives2020/overview.aspx?topicid=38>.
"Sleep Rocks! ...get More of It!" University Health Center. University Health Center at the University of Georgia,
10 Sept. 2013. Web. 22 Oct. 2013. <http://www.uhs.uga.edu/sleep/>.