SLEEP

DEPRIVATION

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Objectives
Know the causes and effects of Sleep Deprivation.

Know about identifying signs that you are not getting

enough sleep.

Prevention of Sleep Deprivation.

How to get 7-9 of sleep per night.

Sleep Deprivation

Occurs when an individual fails to get enough sleep. It

can have a range of adverse effects on both our physical
and mental health and can result in impaired cognition,
aging, depression and anxiety.

The term “deprivation” implies the lack of opportunity

to satisfy an important physiological need.
How much sleep do we need?
Teenagers (ages 14-17) 8-10 hours.
Adults 7-9 hours
Older adults (ages 65 and older) 7-8 hours

However, experts say that if you feel drowsy during the

day, even during boring activities, you haven't
had enough sleep.
Symptoms

Yawning Forgetfulness
Moodiness Inability to concentrate or a
Fatigue "fuzzy" head
Irritability Lack of motivation
Depressed mood Clumsiness
Difficulty learning new Increased appetite
concepts and carbohydrate cravings
Causes

• Voluntary Behavior

• Personal Obligations

• Work Hours

• Medical Problems
• Accidents ( clumsy)
• Mood
• Performance
• Health problems
• Skin Ages
• Increase Risk of Death
• Impairs Judgment
Treatment

• Behavioral and cognitive treatments

• Relaxation Techniques
• Stimulation Control
• Cognitive behavioral therapy (CBT)
• Medications
• Home Management
Some suggestions for good sleep habits
include:

Going to bed when tired.

Following a routine for bed and wake-up times, keeping
it consistent every day of the week.
Avoiding eating 2 to 3 hours before bedtime.
If unable to fall asleep after 20 minutes of trying, going
to another room and trying to read until feeling sleepy,
then returning to bed.
Engaging in regular exercise during the day.
Keeping the bedroom quiet, dark and a comfortably cool
temperature.
Turning off electronic devices when you go to bed.

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Prevention
Limiting daytime naps (or avoiding them altogether).
Refraining from caffeine past noon.
Going to bed at the same time each night.
Waking up at the same time every morning.
Sticking to your bedtime schedule during weekends and
holidays.
Spending an hour before bed doing relaxing activities,
such as reading, meditating, or taking a bath.
Avoiding heavy meals two hours before bedtime.
Refraining from using electronic devices right before
bed.
Exercising regularly.

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Benefits of having enough sleep

Sleep regulates release of important hormones.

Sleep slows the aging process.
Sleep boosts the immune system.
Sleep improves brain function.
Sleep reduces cortisol levels.
 Activity

 Brain Tapping
 Sleep Deprivation Is Killing You And Your
Career

“The next time you tell yourself that you'll sleep when
you're dead, realize that you're making a decision that
can make that day come much sooner. Pushing late into
the night is a health and productivity killer.”
THANK YOU!

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