I.

Abanoub Sanad Bakheet

Saeed.

I. I'm 20 years old.

I. I'm currently in my second

year at faculty of nursing in
Badr Assuit University.

I. CGPA : 3.42 .
Achievements : Skills .
● I got a B+ in the English ● Problem solving.
language course.
● Strong work ethic.
● I'm currently enrolled in a
● Adaptability.
first aid course.
● I was a member of the ● Time Management.
organizing team for World ● Collaboration.
Diabetes Day. ● Critical Thinking.
● Skills in using word.
Sleeping 😴
 Class Overview
● Review of:
● How much sleep do you need?
● Effects of not getting enough sleep
● Benefits of getting enough sleep
● Causes of a poor sleep
● Impact of Caffeine & Nicotine
● Tips & Strategies for a better sleep
● Sleep Resources
 How much sleep do you need?

Sleep is very important for teens because the

brain is beginning to mature

How much sleep do teens need ?

8-10 hours
 Not Getting Enough Sleep can:
● Affect your mood (anxiety/depression).
● Make it more challenging to manage stress.
● Decrease energy levels .
● Affect concentration, memory and focus.
● Increase risk for accidents and injuries.
● → Slower reaction time and poor decision
making.
● Increase risk for illness and long-term health
problems.
 Benefits Of Getting Enough Sleep

● Better mood (happier)

● Able to cope better with stress
● Increase energy
● More alert, better focus, concentration, and
memory
● More productive and efficient
● Fewer accidents and injuries
● Decreased risk for illnesses & health problems
What Causes Poor Sleep?
 Sleep
Routine Caffeine &
Nicotine
(After 3pm)

Phones &
Tech Devices
Sleep
Sleep Environment

Large Meal
Before Bed
Napping
(> 30 mins)
Health &
Stress Illness
 Changes in the Sleep-Wake Cycle
The hormone melatonin is produced in the brain and
helps us fall asleep. Youth release melatonin much later in
the evening. This causes a change in the sleep/wake cycle.
Therefore, teens will…
• Stay up later because they don’t feel tired
• Feel very tired in the morning because they go to bed
late
• Often sleep in on the weekend
 Caffeine and Sleep
● Pop/soda, energy drinks, tea, coffee and even chocolate!

● Overuse can lead to difficulty falling and staying asleep

(insomnia).

● Consuming caffeine to stay awake at night may lead to

sleeplessness, anxiety, frequent nighttime awakenings, and
overall poorer sleep quality.

● Caffeine stays in your system for a long time, therefore

avoid caffeine at least 6 hours before bed.
 Nicotine and Sleep

• Nicotine is a powerful stimulant with similar effect as Caffeine.

• Increased Blood Pressure & Heart Rate = More alert and awake.

• If you are having trouble with your sleep, it is likely because your

body feels energized from the effect of the nicotine in your

system.
 Make a List &
Plan Ahead Sleep Environment
Bedtime Routine Calming
Worries and tasks keeping Practices
Get Moving you awake? Clear your Go to bed and get up Your room should be
Keep your body mind. Write it down or make around the same time Try and evening walk,
a to do list. cool and dark. Try read a book or
moving and get every day even on using your bed for
Set your alarm and give magazine, stretch,
some fresh air yourself enough time to get weekends! This will sleeping only. Watch
outdoors. This will help your body meditation, deep and
ready. Organize your bag TV on the couch or
help you sleep and make your lunch the develop a regular focused breathing
read in a chair. This exercises.
better at night. night before. sleep rhythm. will help your body
Avoid strenuous Create a routine (e.g. associate your with
exercise within 4hrs shower, snack, read). sleep. Avoid
of bedtime. Nicotine
Avoid Nicotine is a stimulant
Caffeine that will make it harder to

Avoid caffeine 6-8hrs

before going to bed.
This includes coffee,
tea, pop, energy drinks,
Sleep Tips1 fall asleep and have a
restful night. It can also
irritate your nose, throat,
and lungs which might
affect your breathing.
chocolate, and some
medications.

No Naps! Keep Bedtime

Tech Free
Napping will cause the Food Track Your No Clock
body to lose its sleep Sleep Watching! Turn off your phones,
rhythm. If you feel tired, Being hungry can TVs and computers 1
Use an app or record hr before bed. Blue
try re-energizing by prevent a good in a journal. This may As tempting as it may
going outside, taking a night’s sleep. light makes it harder to
help you to discover be, avoid looking at the
walk or doing Make sure to fall asleep. Use an
patterns or factors clock while falling
something active. If you honour your alarm clock instead of
affecting your sleep. asleep. It could make
must nap, keep it to no bodies hunger your phone.
you anxious.
more than 30 minutes. cues and try a
snack before bed.

1. Centre for Clinical Interventions (2008). Sleep hygiene. Retrieved from http://www.cci.health.wa.gov.au Updated October 2022
 How to Deal with Stress at Bedtime
● Everyone feels stressed or anxious at times. Instead of
wondering why you are stressed, allow yourself to
concentrate on what you will do about it.
○ Schedule time during the day to talk with someone
you trust- parent, teacher, friend- about what is
bothering you.
○ Keep a journal where you can write down thoughts
or stressors.
○ Create a “to do” list for the next day. You are less
likely to stay up all night worrying about what needs
to be done.
○ Listen to relaxing music, take a shower, go for a walk.
 Still not getting a good night’s sleep?

● Assess your situation

● Try suggestions from this presentation
● See your school nurse
● Talk with your parent/guardian
● See your health care provider for a checkup-
mental and physical health- and to talk more
about your difficulties with getting a good night’s
sleep.
 References

Canadian Pediatric Society. Caring for Kids. Teens and Sleep. Why you need it and
how to get enough. (2018) https://www.caringforkids.cps.ca/handouts/teens_and_sleep

Harvard Medical School. Healthy Sleep. Twelve Simple Tips to Improve Your Sleep.
(2007) http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips

Harvard Medical School. Healthy Sleep. Understanding the third of our lives we so
often take for granted. A division of sleep medicine from Harvard Medical School.
http://healthysleep.med.harvard.edu/healthy/
Suni, E.( 2022) Teens and Sleep. An overview of why teens face unique sleep challenges
and tips to help then sleep better.
https://www.sleepfoundation.org/teens-and-sleephttps://www.sleepfoundation.org/te
ens-and-sleep
Sutton, J. (2021) 20 Sleep Hygiene Tips and Worksheets for Kids and Teenagers.
https://positivepsychology.com/sleep-hygiene-tips-kids-teenagers/
Teens and Young People from The Sleep Charity. ( UK)
https://teensleephub.org.uk/teens-young-people/
Watson, S., and Cherney K., (2021). The effects of sleep deprivation on the body.
Healthline Media.
http://www.healthline.com/health/sleep-deprivation/effects-on-body
THANK YOU