Sleep Documentary Extensive

Research
FACTS
http://www.abc.net.au/science/sleep/facts.htm

- Anything less than five minutes to fall asleep at night means you're sleep
-

deprived. The ideal is between 10 and 15 minutes, meaning you're still tired
enough to sleep deeply, but not so exhausted you feel sleepy by day.
To drop off we must cool off; body temperature and the brain's sleep-wake cycle
are closely linked. That's why hot summer nights can cause a restless sleep.
Teenagers need as much sleep as small children (about 10 hrs) while those over
65 need the least of all (about six hours). For the average adult aged 25-55, eight
hours is considered optimal
Some studies suggest women need up to an hour's extra sleep a night compared
to men, and not getting it may be one reason women are much more susceptible
to depression than men.
Feeling tired can feel normal after a short time. Those deliberately deprived of
sleep for research initially noticed greatly the effects on their alertness, mood and
physical performance, but the awareness dropped off after the first few days.
As a group, 18 to 24 year-olds deprived of sleep suffer more from impaired
performance than older adults.
http://www.buzzfeed.com/kellyoakes/25-surprising-facts-about-sleep

Half of all teenagers may be sleep deprived.

You strengthen memories made during the day while you sleep.

https://sleepfoundation.org/how-sleep-works/myths-and-facts-aboutsleep/page/0/1

Insomnia is characterized by difficulty falling asleep.

Daytime sleepiness always means a person isn't getting enough sleep.
http://kidshealth.org/en/teens/how-much-sleep.html
Early start times in some schools also might play a role in lost sleep. Teens who fall asleep
after midnight may still have to get up early for school, meaning that they might squeeze in
only 6 or 7 hours of sleep a night. A few hours of missed sleep a night may not seem like a big
deal, but it can create a noticeable sleep deficit over time.

https://www.google.co.uk/webhp?sourceid=chromeinstant&ion=1&espv=2&ie=UTF-8#q=facts%20on%20teenage%20sleep

Adolescents are notorious for not getting enough sleep. The average amount of sleep
that teenagers get is between 7 and 7 hours. However, they need between 9 and 9
hours (studies show that most teenagers need exactly 9 hours of sleep). Teenagers
do not get enough sleep for a number of reasons:
http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/10-results-sleep-loss
What happens when you dont get enough sleep?
1. Over time, lack of sleep and sleep disorders can contribute to thesymptoms of
depression. People who were diagnosed with depression or anxiety were more likely
to sleep less than six hours at night.
2. Most people have experienced sallow skin and puffy eyes after a few nights of
missed sleep. But it turns out that chronic sleep loss can lead to lackluster skin, fine
lines, and dark circles under the eyes.

3. Trying to keep your memory sharp? Try getting plenty of sleep.In 2009,
American and French researchers determined that brainevents called sharp
wave ripples are responsible for consolidating memory.

4. When it comes to body weight, it may be that if you snooze, you lose. Lack of
sleep seems to be related to an increase in hunger and appetite

5. In the Whitehall II Study, British researchers looked at how sleep patterns

affected the mortality of more than 10,000 British civil servants over two
decades. The results, published in 2007, showed that those who had cut their
sleep from seven to five hours or fewer a night nearly doubled their risk of
death from all causes.
6. Lack of sleep can affect our interpretation of events. This hurts our ability to make
sound judgments because we may not assess situations accurately and act on them
wisely.

7. Sleep disorders and chronic sleep loss can put you at risk for:
8. Heart disease
9. Heart attack

10. Heart failure

11. Irregular heartbeat
12. High blood pressure
13. Stroke
14. Diabetes

http://au.reachout.com/getting-into-a-sleeping-routine
How to get into a sleeping routine
If you think your sleeping routine could use a little help, there are two things you need to do.
First, you need to set yourself some routine guidelines. Second, you need to put some
strategies in place to help you sleep according to your guidelines.
Setting a routine

Set yourself a time each night to go to bed

Set yourself a time to get up each morning

Avoid sleeping during the day

These three steps will help your body clock get into a rhythm and make sleeping feel
more natural. Its not always going to be possible to completely stick to it things crop
up, you might have random early mornings sometimes or a late night here and there.
Thats okay the point is that you stick to these guidelines whenever you dont have a
good reason not to (which should be most nights).
The exact time of when you go to bed/wake up isnt so important, but there are a few
things you need to consider:

You should be aiming for between 7 and 9 hours sleep

Your body needs a decent amount of bright light every day so it can produce certain
(very important) brain chemicals

https://www.google.co.uk/imgres?

imgurl=http://sleepfoundation.org/sites/default/files/STREPchanges_1.png&imgrefurl=http://www
.livescience.com/49676-new-sleeprecommendations.html&h=913&w=951&tbnid=RPdzgPP70bUUOM:&tbnh=160&tbnw=166&doci
d=WOpa4SnodvVcFM&usg=__q0JRSGAmq2QdQ0A4BaaocSGte1Q=&sa=X&ved=0ahUKEwiA
x

6DDzK7MAhUDD8AKHQpgDzYQ9QEIJzAA
This is a sleep chart which shows how much sleep
people of each age should be getting.

Teenagers sleep issue BBC News Article

http://www.bbc.co.uk/news/uk-scotland-23811690

"Sleep is fundamentally important but despite this it's been largely ignored as part of our
biology,"

"Within the context of teenagers, here we have a classic example where sleep could
enhance enormously the quality of life and, indeed, the educational performance of our
young people.
These computer screens and gaming devices may well have a big effect in increasing levels
of alertness.

BBC Sleep patterns

http://www.bbc.co.uk/science/humanbody/mind/articles/emotions/teenagers/s

leep.shtml
New research suggests that the hormonal upheaval of puberty could be
causing adolescents to love a lie-in, but loathe an early night.
One thing is for certain - sleep is crucial for teenagers because it is while
they are snoozing that they release a hormone that is essential for their
growth spurt.

They need more sleep than both children and adults, but they get less than
either.
At night time is increased levels of the 'darkness hormone' melatonin, which
helps us to fall asleep. Most adults start to produce melatonin at about 10pm.
When teenagers were studied in a sleep laboratory, researchers discovered
that they only began to produce the hormone at 1am.
Teenage Sleep Documentary
https://www.youtube.com/watch?v=v9Nd6u39yD0

Its not just a luxury, its a biological necessity

Lack of sleep causes anxiety, and depression
In later life, lack of sleep will majorly increase chances of mental and physical
health issues
Interviewees:
Millie Coaker 16yrs
Rosie Blake - 17yrs
Bella Bull 16yrs
Lucy James 17yrs
-

How many hours of sleep do you usually get each night?

Do you wake up every morning still tired?
Realistically how much sleep would you like to get?
When you do get more sleep do you find yourself more productive?
How many hours of sleep do you get on the weekend?
Do you find it difficult to fall asleep?
How many days a week would you say you napped?
Do you find a nap makes you feel better or worse afterwards?
Teacher interviewees:
Sarah Wilson (Media Teacher)

Can you tell when a student has not had enough sleep? What are the signs?
How many of your students are focused in early lessons?

Are the students who are always tired the ones who are not doing as well in
lessons?
How much are the students who are lacking sleep affecting their own grade?
Health counselor in Henley College

Do you get many students coming to you with sleep related issues?
How many teenage issues are linked to their lack of sleep?
Can you see the difference when someone hasnt had much sleep?
How many hours of sleep would you recommend teenagers at college to get?

Ref.me references
Bibliography
BBC (no date) Teenage sleeping patterns. Available at:
http://www.bbc.co.uk/science/humanbody/mind/articles/emotions/teenagers/sleep.shtml
(Accessed: 28 April 2016).
Bradford, E. (2013) Half of teenagers sleep deprived, say experts. Available at:
http://www.bbc.co.uk/news/uk-scotland-23811690 (Accessed: 28 April 2016).
document (2013) How much sleep do I need? Available at: http://kidshealth.org/en/teens/howmuch-sleep.html (Accessed: 28 April 2016).
Foundation, N.S. (2016) Myths - and facts - about sleep. Available at:
https://sleepfoundation.org/how-sleep-works/myths-and-facts-about-sleep/page/0/1 (Accessed:
28 April 2016).
Google (no date) Available at: https://www.google.co.uk/webhp?sourceid=chromeinstant&ion=1&espv=2&ie=UTF-8#q=facts%20on%20teenage%20sleep (Accessed: 28 April
2016).
Oakes, K. (2016a) 25 surprising facts about sleep. Available at:
http://www.buzzfeed.com/kellyoakes/25-surprising-facts-about-sleep (Accessed: 26 April 2016).
Oakes, K. (2016b) 25 surprising facts about sleep. Available at:
http://www.buzzfeed.com/kellyoakes/25-surprising-facts-about-sleep (Accessed: 28 April 2016).
plots, bizarre and paper, wasting (1998a) The national sleep research project - 40 amazing facts
about sleep. Available at: http://www.abc.net.au/science/sleep/facts.htm (Accessed: 26 April
2016).
plots, bizarre and paper, wasting (1998b) The national sleep research project - 40 amazing facts
about sleep. Available at: http://www.abc.net.au/science/sleep/facts.htm (Accessed: 28 April
2016).
ReachO (2015) Getting into a sleeping routine. Available at: http://au.reachout.com/getting-intoa-sleeping-routine (Accessed: 28 April 2016).
Sleep loss: 10 surprising effects (2005) Available at: http://www.webmd.com/sleepdisorders/excessive-sleepiness-10/10-results-sleep-loss (Accessed: 28 April 2016).
(No Date) Available at: http://https://www.google.co.uk/imgres?
imgurl=http://sleepfoundation.org/sites/default/files/STREPchanges_1.png&imgrefurl=http://www

.livescience.com/49676-new-sleeprecommendations.html&h=913&w=951&tbnid=RPdzgPP70bUUOM:&tbnh=160&tbnw=166&doci
d=WOpa4SnodvVcFM&usg=__q0JRSGAmq2QdQ0A4BaaocSGte1Q=&sa=X&ved=0ahUKEwiA
x6DDzK7MAhUDD8AKHQpgDzYQ9QEIJzAA (Accessed: 28 April 2016).
Citations, Quotes & Annotations
BBC (no date) Teenage sleeping patterns. Available at:
http://www.bbc.co.uk/science/humanbody/mind/articles/emotions/teenagers/sleep.shtml
(Accessed: 28 April 2016).
(BBC, no date)
Bradford, E. (2013) Half of teenagers sleep deprived, say experts. Available at:
http://www.bbc.co.uk/news/uk-scotland-23811690 (Accessed: 28 April 2016).
(Bradford, 2013)
document (2013) How much sleep do I need? Available at: http://kidshealth.org/en/teens/howmuch-sleep.html (Accessed: 28 April 2016).
(document, 2013)
Foundation, N.S. (2016) Myths - and facts - about sleep. Available at:
https://sleepfoundation.org/how-sleep-works/myths-and-facts-about-sleep/page/0/1 (Accessed:
28 April 2016).
(Foundation, 2016)
Google (no date) Available at: https://www.google.co.uk/webhp?sourceid=chromeinstant&ion=1&espv=2&ie=UTF-8#q=facts%20on%20teenage%20sleep (Accessed: 28 April
2016).
(Google, no date)
Oakes, K. (2016a) 25 surprising facts about sleep. Available at:
http://www.buzzfeed.com/kellyoakes/25-surprising-facts-about-sleep (Accessed: 26 April 2016).
(Oakes, 2016a)
Oakes, K. (2016b) 25 surprising facts about sleep. Available at:
http://www.buzzfeed.com/kellyoakes/25-surprising-facts-about-sleep (Accessed: 28 April 2016).
(Oakes, 2016b)
plots, bizarre and paper, wasting (1998a) The national sleep research project - 40 amazing facts
about sleep. Available at: http://www.abc.net.au/science/sleep/facts.htm (Accessed: 26 April
2016).
(plots and paper, 1998a)
plots, bizarre and paper, wasting (1998b) The national sleep research project - 40 amazing facts
about sleep. Available at: http://www.abc.net.au/science/sleep/facts.htm (Accessed: 28 April
2016).
(plots and paper, 1998b)
ReachO (2015) Getting into a sleeping routine. Available at: http://au.reachout.com/getting-intoa-sleeping-routine (Accessed: 28 April 2016).
(ReachO, 2015)

Sleep loss: 10 surprising effects (2005) Available at: http://www.webmd.com/sleepdisorders/excessive-sleepiness-10/10-results-sleep-loss (Accessed: 28 April 2016).
(Sleep loss: 10 surprising effects, 2005)
(No Date) Available at: http://https://www.google.co.uk/imgres?
imgurl=http://sleepfoundation.org/sites/default/files/STREPchanges_1.png&imgrefurl=http://www
.livescience.com/49676-new-sleeprecommendations.html&h=913&w=951&tbnid=RPdzgPP70bUUOM:&tbnh=160&tbnw=166&doci
d=WOpa4SnodvVcFM&usg=__q0JRSGAmq2QdQ0A4BaaocSGte1Q=&sa=X&ved=0ahUKEwiA
x6DDzK7MAhUDD8AKHQpgDzYQ9QEIJzAA (Accessed: 28 April 2016).
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