“Please make sure that health promotion and disease prevention can be visualized on your poster.

SLEEP AND REST (Intro)

• Rest and Sleep are Essential for Health. People who are ill frequently require more rest and sleep
than usual.
• REST implies calmness, relaxation without emotional stress and freedom from anxiety.
• SLEEP is the Basic Human Need. It is a Universal Biological process common to all. It was once
believed that Sleep is considered a state of unconsciousness. Recently, sleep has considered to
be an altered state of consciousness in which individual’s perception and reaction to environment
are decreased.

SLEEP REGULATION (Mention)

• SLEEP is regulated by 2 independent , interrelated processes. These two are processes are

○ Homeostatic Sleep Drive - is derived from the time course of slow-wave activity is
represented by linear increase during wakefulness and a linear decline during sleep.

○ Circadian Rhythm - which influences the internal organization of sleep and the timing and
the duration of sleep-wake cycles

BENEFITS OF SLEEP

• It contributes to Physiological and Psychological Restoration.

• It contributes to Body tissue Restoration.

• To routinely Restore biological Process.

• Sleep in some ways restores normal level of activity and normal balance among parts of the
Nervous system.

PHYSICAL ILLNESSES THAT CAUSE SLEEP DISORDERS (Effects of lack of sleep. Pictures and brief
description)

• Hypertension – often causes early-morning awakening & fatigue

• Hypothyroidism – decreases stage 4 sleep
• Hyperthyroidism – causes people to take more time to sleep.
• Nocturia – urination during the night; disrupts sleep & sleep cycle
• Restless Leg Syndrome (RLS) – occurs before sleep onset; symptoms include recurrent,
rhythmical movements of the legs & feet; patients feel itching sensation deep in the muscles
• Peptic ulcer disease – people with duodenal ulcers fail to suppress acid secretion in the first 2
hours of sleep

SLEEP DISORDERS

• Are conditions that generally cause disturbed nighttime sleep which results in insomnia, abnormal
movements or sensation during sleep or awakening at night, or excessive daytime sleepiness
 • Insomnia - A symptom that patients experience when they have chronic difficulty in falling asleep,
frequent awakening from sleep, and/or nonrestorative sleep. It is often associated with practices
that a patient associates with sleep or one’s sleep hygiene.
• Sleep apnea - A disorder characterized by the lack of airflow through the nose and mouth for
periods of 10 seconds or longer during sleeps.

NORMAL SLEEP REQUIREMENTS AND PATTERNS (Ok lang kahit pics ng kada age and indication of how
many hours of sleep)
Neonates

• A neonate up to the age of 3 months averages about 16 hours of sleep a day.

• The sleep cycle is 40 to 50 minutes with wakening occurring after 1-2 sleep cycles.

• 50% of this sleep is REM sleep which is essential for the neonate’s development.

Infants

• Infants develop a nighttime pattern of sleep by 3 months of age.

• They take several naps during the day but sleeps an average of 8-10 hours during the night, for a
total daily sleep time of 15 hours.

• About 30% of sleep time is in the REM cycle.

• Awakening commonly occurs early in the morning.

Toddlers

• By the age of 2, children usually sleep through the night and take daily naps.

• Total sleep averages 12 hours a day.

• After 3 years of age, children often give up daytime naps.

• The percentage of REM continues to fall.

• Toddlers may be unwilling to go to bed at night because of their fear separation from their
parents.

Preschoolers

• A preschooler sleeps about 12 hours at night (about 20% is REM).

• By the age of 5, they rarely take daytime naps.

• The preschooler usually has a difficulty relaxing or quieting down after long, active days and has
bedtime fears.

• In the awake period, the child exhibits brief crying, walking around, unintelligible speech, sleep
walking, or bed-wetting.
School- Aged Children
 • A 6-year-old averages 11 to 12 hours of sleep nightly, whereas an 11-year-old sleeps about 9 to
10 hours.

• The 6 or 7-year-old goes to bed with some encouragement or by doing quiet activities.

• The older child often resists sleeping because he or she is unaware of fatigue.

Adolescents

• Teenagers get about 7 ½ hours of sleep per night on average.

• A typical adolescent is subject to a number of changes such as school demands, after-school

social activities, and part-time jobs which reduce the time spent sleeping.
• Shortened sleep time often results in EDS which leads to poor school performance, vulnerability
to accidents, mood problems, and alcohol usage.
Young adults

• Young adults average 6 to 8 ½ hours of sleep a night.

• Approximately 20% of sleep time is REM sleep.

• Stresses of jobs, family relationships, and social activities frequently lead to insomnia which leads
to the use of sleep medications.

• Daytime sleepiness contributes to an increased number of accidents.

Middle adults

• The total time spent sleeping at night begins to decline.

• The amount of stage 4 sleep begins to fall, and Insomnia is particularly common due to the
changes and stresses of middle age.

• Anxiety, depression, or certain physical illnesses cause sleep disturbances.

Older adults

• Complaints of sleeping difficulties increase and more than 50% of older adults report sleep
problems.

• They experience weakening, desynchronized circadian rhythms that alter the sleep-wake cycle.

• Awakens more often during the night which increases the tendency to nap during the day.

• The presence of chronic illness often results in sleep disturbances for older adults.
1. Increase bright light exposure during the day

Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves
daytime energy, as well as nighttime sleep quality and duration.

2. Don’t consume caffeine late in the day

consuming caffeine up to 6 hours before bed significantly worsened sleep quality.

3. Try to sleep and wake at consistent times

Being consistent with your sleep and waking times can aid long-term sleep quality.

4. Reduce irregular or long daytime naps

Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night.

5. Set your bedroom temperature

Body and bedroom temperature can also profoundly affect sleep quality.

6. Take a relaxing bath or shower

Taking a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep.

7. Relax and clear your mind in the evening

Relaxation techniques before bed have been shown to improve sleep quality and are another common
technique used to treat insomnia.
8. Don’t eat late in the evening

Eating late at night may negatively affect both sleep quality and the natural release of HGH and melatonin.

9. Don’t drink alcohol

Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep
patterns.

10. Optimize your bedroom environment

To optimize your bedroom environment, try to minimize external noise, light, and artificial lights from
devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean, and enjoyable place.

Facts:

According to University of Georgia, an average college student gets about 6 - 6.9 hours of sleep per night.

END WITH A QUOTE:

“Sleep is like a cat: It only comes to you if you ignore it.” -— Gillian Flynn, Gone Girl

References:

https://www.uhs.uga.edu/sleep

https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html