Director of Learning Adrian French SLEEP · adolescence. Growth and pruning occur. Sleep Spindles...
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EAT SLEEP LEARN Richard Primrose Director of Health & Wellness & Adrian French Director of Learning
Transcript of Director of Learning Adrian French SLEEP · adolescence. Growth and pruning occur. Sleep Spindles...
EAT SLEEP LEARN
Richard PrimroseDirector of Health & Wellness
& Adrian FrenchDirector of Learning
SLEEPAdrian FrenchDirector of Learning
fM.R.I show more rhythmic activity while we are asleep than when we are awake.
The Circadian Rhythm:Circadian Arousal system = awake (16 hrs).
Homeostatic Sleep Drive = asleep (8 hrs).
Circadian tug of war:Melatonin release.
From age 10 onward melatonin begins to be released later in children.
2-3 hours later at the end of adolescence. Larks = 10%Owls = 20%
So what is going on while our children sleep? Consolidation
of learning Long term Potentiation
Neural growth Growth/Pruning
Sleep cycles: approx 90 minutesFive stages 1-2Light sleep to deep sleep.3-4 Slow wave.5 - R.E.M.
Slow wave sleep Increases 40% in adolescence.Growth and pruning occur.
Sleep SpindlesShort, high frequency brain waves during stage 2 sleep.Associated with consolidation of memory.
R.E.M. Processing emotion, memorie, stress, andShort to Long term memory conversion
Consolidation of Learning
Long Term Potentiation:Maximizing neurochemical thinking.
During sleep the body adds neuro receptors making the synaptic Interface more efficient.
A rested mind becomes an efficient mind!
www.http://mcauliffeneur493/home/synaptic-plasticity
- Pre-teen brain mainly dense grey matter associated with prolonged, accelerated Neural growth = Dense unconnected network.-Adolescent brain begins to pruning neurons that are not being used = use it or lose it.
- As pruning occurs Neurons become coated in myelin and increase interconnectivity.
Neural Darwinism = Pruning
http://mikeclaffey.com/psyc2/notes-organization.html
Physiological- Skin condition.- Increased appetite.- Increased blood pressure.- Suppressed immune
system.
Emotional - increased aggression.- Impatient.- Impulsive.- Lowered self esteem.- Mood swings.
Cognitive- Impairment to learning new
concepts.- Inhibition of creativity.- Lowered problem solving skills.- Increased forgetfulness.
Impact of a sleepless night
Jensen, Frances E., and Amy Ellis. Nutt. The Teenage Brain: A Neuroscientist's Survival Guide to Raising Adolescents and Young Adults. N.p.: n.p., n.d. Print.
www. http://healthpromotion.Caltech.edu/wellness/sleep
Is my child getting enough sleep?
8-10hrs ?
Changes SignsPhysical - Body swaying when standing
- Vacant stares- Pale Skin- Slurred speech- Bloodshot eyes
Mood - Less alert- Loss of interest in surroundings- Apathetic & irritable
Communication - Requires more effort to complete morning tasks- Trouble recalling conversations
Processing information - Slow comprehension & perception- Difficulty assessing simple concepts- Increased processing time
Attention span - Decreased vigilance- Failure to complete routines- Reduced attention span- Short-term Memory loss- Limited ability to concentrate
HEALTHY SLEEP HABITS
“Your calm mind is the ultimate weapon against your greatest challenges.” Bryant McGill
Technology- T.V.s and computers out of the
bedroom.- L.E.D. lights off 1 hour prior to bedtime.- Use of light filters.Consistent bedtimes- Be aware of sleep time vs bed time.
Prioritize homework- Screens and complex
creative tasks first.
Arousal, Stimulation & Stress- Limit intense exercise 2 hours before bed.- Don’t argue before bed.- Build in down time.- Help create a balanced schedule.- Limit sugar, caffeine and other stimulates.
Jensen, Frances E., and Amy Ellis. Nutt. The Teenage Brain: A Neuroscientist's Survival Guide to Raising Adolescents and Young Adults. N.p.: n.p., n.d. Print.
Time awareness chart:a practical tool.
TIME SUN MON TUE WED THUR FRI SAT
6:00am
7:00
8:00
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10:00
11:00
12:00
1:00 pm
2:00
3:00
4:00
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11:00
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1:00 am
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“There is virtue in work and there is virtue in rest. Use both and overlook neither.”
Alan Cohen
Resources:
Jensen, Frances E., and Amy Ellis. Nutt. The Teenage Brain: A Neuroscientist's Survival Guide to Raising Adolescents and Young Adults. N.p.: n.p., n.d. Print.
Medina, John. Brain Rules: 12 Principles for Surviving and Thriving at Work, Home, and School. Seattle, WA: Pear, 2008. Print.
Strengthen your brain by resting it. (n.d.). Retrieved October 24, 2016, from http://www.apa.org/monitor/julaug04/strengthen.aspx
5 Amazing Things Your Brain Does While You Sleep. (n.d.). Retrieved October 24, 2016, from https://dailyhealthpost.com/things-your-brain-does-sleeping/
Sleep: The E-ZZZ Intervention (n.d.). Retrieved October 24, 2016, fromhttp://www.ascd.org/publications/educational_leadership/dec09/vol67
Sleep deprivation (n.d.). Retrieved October 24, 2016, fromwww. http://healthpromotion.Caltech.edu/wellness/sleep
Sleep deprivation (n.d.). Retrieved October 24, 2016, fromhttp://www.Snoring.sdghealth.com
EATRichard PrimroseDirector of Health and Wellness
Superfoods
A simple message
• Drink plenty of water
• Minimize added sugar
• Eat whole foods
