Who Needs Sleep?
The importance of Sleep and
Communicating it to College
Students
Henry L. Johns, BS, RPSGT, CRT, CPFT
Kansas Association of Sleep Professionals
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Participants will:
1.Identify challenges in cross generational
communications
2. Gain insight on the Physiological Mechanisms
of normal sleep
3. increase understanding of social, technological
and intuitional distractions that limit sleep
4. Review sleep disorders most likely to affect
college students
5. Assess strategies to improve overall sleep
health
“I’ll Sleep When I’m Dead”
Warren Zevon 1947-2003
• Sleep has always been poorly understood
– Why do we sleep
– How much sleep does a person need
• Societal norms and stresses dictate sleep
– Peer pressure
– Time sensitive tasks
– Watching the clock
What is sleep
• Sleep is a physical and mental resting state in
which a person becomes relatively inactive
and unaware of the environment. In essence,
sleep is a partial detachment from the world,
where most external stimuli are blocked from
the senses.
Why do we sleep?
• This is a question that has baffled scientists for
centuries
• We have to sleep because it is essential to
maintaining normal levels of cognitive skills
such as speech, memory, innovative and
flexible thinking.
• In other words, sleep plays a significant role in
brain development.
Sleep needs vary over the life
cycle.
Newborns/Infants
0 - 2 months:
2 - 12 months:
10.5-18 hours
14-15 hours
Toddlers/Children
12 mo - 18 mo:
18 mo - 3 years:
3 - 5 years:
5 - 12 years:
13-15 hours
12-14 hours
11-13 hours
10-11 hours
Adolescents
On Average:
9.25 hours
Adults/Older
Persons
On Average:
7-9 hours
Sleep in History
• Greek god of sleep, Hypnos,
was a prominent figure in
early literature
• Dionysius of Heracleia, 338
BC, was notorious for his
appetite, suffered from
apnea or narcolepsy,
prompting his doctors to
prick his flesh with needles
whenever he fell asleep.
Sleep in Mythology
• German mythology. Ondine
was very beautiful and
immortal.
• fell in love - Sir Lawrence and were married.
• "My every waking breath
shall be my pledge of love
and faithfulness to you."
• Caught cheating
• "You swore faithfulness to
me with every waking
breath, and I accepted your
oath. As long as you are
awake, you shall have your
breath, but should you ever
fall asleep……..
Sleep in Literature
• Sleeping Beauty by
Charles Perrault, 1696
• Sleep could be seen as
refreshing
• Sleep could also be
freighting
• Sleep was unavoidable
Normal Sleep Distribution In A Typical Night
Circadian Biological Clock
• The internal
mechanism that
regulates when
we feel sleepy
and when we
feel alert
• Resides in the
brain and is
affected by light
and dark
Retino-hypothalamic tract
Hypothalamus
Suprachiasmatic nuclei
Delayed Sleep Phase Syndrome
• Seen in all ages
• Difficulty falling asleep at
expected bedtime
• Late (but consistent)
sleep onset time
• Difficult to awaken at
desired time
• Normal sleep on delayed
schedule
Treatment includes
1. Phase Advance
2. Sleep Deprivation with
Phase Advance
3. Chronotherapy
4. Melatonin
5. Phototherapy
Delayed Sleep Phase
In order to get to school on time, many teens & young
adults must wake before 6:30 am and shorten their
sleep time.
Awareness of a Problem
“In college, you can only
do two of three
things: have a social
life, do well
academically and
sleep,” said Neil
Bhattacharya, a
freshman majoring in
biology and health
policy and
management.
Miruna Barnoschi · Daily Trojan Posted April 13, 2010
Aaron Rover | Daily Trojan
2010
Circadian Rhythm Disorders
•
•
•
•
•
Delayed Sleep Phase Syndrome
Irregular Sleep-Wake Cycle
Advanced Sleep Phase Syndrome
Jet Lag
Shift work Syndrome
Chronically Sleep Deprived
• need 8 ½ –9 ½ hours of
sleep
• 85% get less than the
minimum requirement
• often have poor sleep
habits and irregular
sleep patterns – trying
to make up for sleep on
weekends
• regularly experience
daytime sleepiness
Consequences of Sleep
Deprivation
• Cognitive, social and behavioral performance
become impaired.
• Poor school/work performance and lower
grades
• Tardiness and absence from school/work
• Difficulty remaining alert and paying attention
• Reduced ability to concentrate, problemsolve, remember and have a positive attitude
Sleep Deprivation (cont.)
• Irritability and impaired moods
• Problems controlling emotions and getting
along with others
• Greater risk for hyperactivity, depression and
possibly violence and substance abuse
• At risk for injuries and drowsy driving
accidents
• Overall, daytime sleepiness reduces enjoyment
and quality of life.
How important is Sleep?
Across Generations
• Millennials (or Gen Y or
Z): born 1981–2000,
• Generation X-ers: born
1965–1980
• Boomers: born 1946–
1964
• Traditionalists: born
1922–1945
Identity
• How do you Identify
yourself?
• What is your
generation?
• Where do you see
yourself ?
What is a Millennial?
• highly educated, self-confident,
technologically savvy and ambitious
• use social media and text on their cell phones
• have been plugged into technology since they
were babies
• are a safe generation
• have the most educated mothers of any prior
generation
• true multi-taskers
7 Traits, by Strauss and Howe
•
•
•
•
•
•
•
Special
Sheltered
Confident
Team Oriented
Achieving
Pressured
Conventional
Special
•
•
•
•
•
•
Embraced by their parents
Entitled
Indulged
Narcissistic
Easily distracted, multi taskers
Identity does not come from being whatever;
rather being a whatever, is a job
Sheltered
•
•
•
•
•
•
Buckled up
Helmets on
Padded playgrounds
Reminded of deadlines by Parents
May expect extra help or resources
Expect Authority figures to treat everyone
fairly
Confident
• Content
• Optimistic
• Self assured
Team Oriented
• Used to working in
teams
• Task groups
Achieving
• Long range plan
• Millennials
motivated by
achievement and
affiliation
• versus Generation X
motivated by Power
Pressured
•
•
•
•
To excel
To Study hard
Avoid personal risks
College stress
epidemic
Conventional
• Strong attachments
to family
• Family Unity is
important
• Are likely to adopt
their parents beliefs
and attitudes
At Risk
• 1997 NIH identified adolescents and young
adults (ages 12 to 25 years) as a high risk
group for problem sleepiness
• NTSB reports, drowsiness or fatigue cause
100,000 traffic crashes each year
• Drivers age 25 or under are involved in more
than half of fall-asleep crashes
The Kansas Department of Transportation
reports that in 2007 over 800 accidents on
Kansas roads, involved sleepy drivers.
Over 80 known sleep disorders
(International Classification of Sleep Disorders, 2nd Edition
American Academy of Sleep Medicine, 2005)
•
•
•
•
•
•
•
•
Insomnias (33%)
Sleep related breathing disorders (1.4-40%)
Hypersomnias (0.3-16%)
Circadian rhythm sleep disorders
Parasomnia
Sleep related movement disorders
Isolated symptoms, normal variants
Other sleep disorders
Did you know?
Insomnia affects
nearly twice as
many women
than men
Insomnia
• Insomnia is more frequent in women across all
age groups
• Insomnia is more common in the unmarried,
divorced or separated; and elderly; and those
under stress
• Often occurs during the menstrual cycle,
pregnancy, post-partum, menopause and post
menopausal phases
Narcolepsy…
• Typically begins in the teens and early
twenties, but can occur as early as age 5 or
after age 40
• The symptoms may worsen over the first few
years and then persist for life
• Half of all patients report that symptoms
interfere with job, marriage, or social life
Associated Features…
• Hypnagogic
hallucinations
• Sleep paralysis
• Cataplexy
Selling the Message
• Don't dumb down your
message
• flexible content
• giving them meaningful
content that they want
to share
• established early that
content has value
Sleep Hygiene Tips
1. Establish a Regular Routine
2. Get an Adequate Amount of Sleep Every
Night
3. Go to Bed When You Are Sleepy
4. Develop Sleep Rituals Before Going to Bed
5. Avoid Stress and Worries at Bedtime
6. Use Your Bed for Sleeping and Sex Only
Sleep Hygiene Tips, cont.
7. Avoid Heavy Meals Late in the Evening
8. Reduce Your Intake of Caffeine and Nicotine
9. Avoid Alcohol 4-6 Hours Before Bedtime
10.Exercise regularly
11.Don't nap for more than 30 minutes or after
3 p.m
12.Keep it Dark and Cool
13.Use Sleeping Aids Conservatively
Summing Up
• Clear rules,
Expectations &
Consequences
• Deadlines & Pace
• What is flexible?
• Role model
Thank you
• Howe, Neil; Strauss, William; (2000) Millennials Rising: The Next Great
Generation
• Lee-Chiong , T. (2013)Fundamentals of Sleep Technology, second edition,
Lippincott
• Keriger, M; Dement, W. (2012) Principles and Practice of Sleep Medicine,
Elsevier Saunders
• Lowry,Megan; Dean, Kayla; Manders, Keith (2010) The Link Between Sleep
Quantity and Academic Performance for the College Student, Department
of Psychology, University of Minnesota, Minneapolis, Minnesota,
www.psych.umn.edu/sentience/files/Lowry_2010.pdf
• Harrison, Whitney L. (2010) The Effects of Sleep Deprivation on the Body..
Southern Utah University. Abstract english2010information.pbworks.com
• http://www.leadershipmanagement.com.au/leadership-andmanagement-articles/seven-tips-to-effective-cross-generationalcommunication/
• Chiang, Yu-Chih, "The effects of sleep on performance of undergraduate
students working in the hospitality industry as compared to those who are
not working in the industry" (2013). Graduate Theses and Dissertations.
Paper 13060.