Live Smart: Health and Safety Activities for Youth Clubs

Bulletin 907

Sleeping Matters

YOU WILL TEACH CLUB MEMBERS

The importance of getting a good night's sleep. Ways to make sure your sleep is the best it can be.

WHAT DO YOU NEED?

No additional materials are required.

WHAT DO YOU THINK?

Ask club members: How many hours of sleep do you get every night?

Ask club members: Is this enough? Do you feel alert and well rested in the morning?

Tell club members: The amount of sleep one needs varies from person to person. If you want to know whether or not you are getting enough sleep, answer this simple question: Can you stay awake and alert even when you are doing something that is boring and routine? You might be able to get by just fine with only six hours of sleep, while your friend is unusually tired even if he or she gets eight hours of sleep! Keep this in mind and respect others' right to a good night's sleep.

WHAT SHOULD YOU KNOW?

Tell club members: According to the National Sleep Foundation, about one-half of the American public reports having occasional sleep difficulties. While staying up every now and then for slumber parties and late-night movies may be fun, being unable to sleep every night is a problem, and it has many researchers trying to figure out why people can't sleep.

Ask club members: Why do you think people are concerned about this lack of sleep?
Answer: Not sleeping can have far-reaching effects. Think about how you feel after a long night of being awake. A lack of sleep leads to a decreased ability to concentrate, decreased productivity, and, in many cases, bad moods!

Ask club members: What are some signs that you have a sleep disorder?
Answer: Some common symptoms include:

1. Snoring or noisy breathing during sleep.
2. Breathing though your mouth while sleeping. Most young people tend to breath through their nose while sleeping; breathing through the mouth indicates a respiratory obstruction.
3. Daytime sleepiness.
4. Waking in the early morning and being unable to return to sleep.
5. Complaints of pain, typically in the legs.

WHAT CAN YOU DO?

See what club members know about sleep. Read each statement. Then ask members to classify it as "Fact" or "Myth" and tell why.

1. Some people dream every night, but others don't. If you have a dream, you will surely remember it.

   Myth: Everybody dreams during a period of sleep called REM sleep. REM stands for "Rapid Eye Movement." While you may not remember every dream you have, in all likelihood, you have several dreams every night.

2. Snoring can indicate a serious problem and should not be ignored.

   Fact: Snoring can indicate that there is an obstruction or collapsing of your airway. This is typical of a condition called sleep apnea. With sleep apnea, the airway collapses, making it difficult for an individual to breath. Snoring results as the person struggles for air. Although he or she may not be completely aware of the snoring, it is interfering with sleep and breathing and should be checked out. Another symptom of sleep apnea is daytime sleepiness.

3. If you go to bed on a full stomach, you are sure to sleep all night.

   Myth: While a small bedtime snack might help to hold you over until morning, being too full or drinking too much before going to sleep can make you uncomfortable. In addition, you will probably need to use the restroom sometime during the night. If you are having trouble sleeping, consider lightening up your bedtime snack.

4. Exercising makes you more alert and therefore keeps you from getting sleep.

   Myth: Exercising will help you to sleep better, especially if it is done in the afternoon. However, since exercising raises your internal body temperature, exercising too close to bedtime can make it more difficult to sleep. To sleep well, exercise no later than two to three hours before you plan to go to bed.

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