you [Music]
hi thank you so much it’s great to be
hi thank you so much it’s great to be here
here
here the time at the time that you’re the
the time at the time that you’re the
the time at the time that you’re the most sleepy of all daydreaming while
most sleepy of all daydreaming while
most sleepy of all daydreaming while you’re reading then having to reread
you’re reading then having to reread
you’re reading then having to reread what you just read how many times does
what you just read how many times does
what you just read how many times does that happen to you happens to me a lot
that happen to you happens to me a lot
that happen to you happens to me a lot during the day I want to start with
during the day I want to start with
during the day I want to start with asking you a simple question try to
asking you a simple question try to
asking you a simple question try to think about your morning routines
think about your morning routines
think about your morning routines typical morning how many of you and
typical morning how many of you and
typical morning how many of you and please raise your arms don’t be shy how
please raise your arms don’t be shy how
please raise your arms don’t be shy how many of you feel that they could use
many of you feel that they could use
many of you feel that they could use another hour or two of sleep to see a
another hour or two of sleep to see a
another hour or two of sleep to see a lot of hands up in the air okay how many
lot of hands up in the air okay how many
lot of hands up in the air okay how many of you think that they could do better
of you think that they could do better
of you think that they could do better if in terms of performance if they slept
if in terms of performance if they slept
if in terms of performance if they slept more Wow okay that’s right and how many
more Wow okay that’s right and how many
more Wow okay that’s right and how many of you think they are sleep-deprived on
of you think they are sleep-deprived on
of you think they are sleep-deprived on a chronic basis on a daily basis Wow
a chronic basis on a daily basis Wow
a chronic basis on a daily basis Wow okay so um don’t worry you’re not alone
okay so um don’t worry you’re not alone
okay so um don’t worry you’re not alone about 50 to 70 million Americans are
about 50 to 70 million Americans are
about 50 to 70 million Americans are slipped have some sort of slip disorder
slipped have some sort of slip disorder
slipped have some sort of slip disorder and the most common of them is is sleep
and the most common of them is is sleep
and the most common of them is is sleep deprivation of chronic sleep loss I want
deprivation of chronic sleep loss I want
deprivation of chronic sleep loss I want to take you back in time a little bit
to take you back in time a little bit
to take you back in time a little bit 1960s this is taken out of the National
1960s this is taken out of the National
1960s this is taken out of the National Sleep Foundation sleep in America fall
Sleep Foundation sleep in America fall
Sleep Foundation sleep in America fall of 2001 in 2002 this is a self-reported
of 2001 in 2002 this is a self-reported
of 2001 in 2002 this is a self-reported sleep duration you can see that in the
sleep duration you can see that in the
sleep duration you can see that in the early 1960s people reported sleeping
early 1960s people reported sleeping
early 1960s people reported sleeping about eight and a half to nine hours on
about eight and a half to nine hours on
about eight and a half to nine hours on average early 2000 this dropped down to
average early 2000 this dropped down to
average early 2000 this dropped down to less than seven or close to six and a
less than seven or close to six and a
less than seven or close to six and a half hours I think this is a tremendous
half hours I think this is a tremendous
half hours I think this is a tremendous decreasing our sleep time over the last
decreasing our sleep time over the last
decreasing our sleep time over the last couple decades is about 20 percent
couple decades is about 20 percent
couple decades is about 20 percent decrease in sleep here it’s same data
decrease in sleep here it’s same data
decrease in sleep here it’s same data but just for adolescents adolescents and
but just for adolescents adolescents and
but just for adolescents adolescents and preteens this is again from the National
preteens this is again from the National
preteens this is again from the National Sleep Foundation sleep in America poll
Sleep Foundation sleep in America poll
Sleep Foundation sleep in America poll of 2006 they serve it about 1,600 teens
of 2006 they serve it about 1,600 teens
of 2006 they serve it about 1,600 teens preteens and their Guardians
preteens and their Guardians
preteens and their Guardians about sleep habits and about their sleep
about sleep habits and about their sleep
about sleep habits and about their sleep duration you can see on the y-axis is
duration you can see on the y-axis is
duration you can see on the y-axis is there a sleep time on the x-axis is
there a sleep time on the x-axis is
there a sleep time on the x-axis is a grade level and you can certainly see
a grade level and you can certainly see
a grade level and you can certainly see a significant drop
a significant drop
a significant drop especially from middle school to high
especially from middle school to high
especially from middle school to high school but even from elementary school
school but even from elementary school
school but even from elementary school to middle school basically the the
to middle school basically the the
to middle school basically the the orange area there shows you house how
orange area there shows you house how
orange area there shows you house how much sleep deficit they have every
much sleep deficit they have every
much sleep deficit they have every single night during the week nights and
single night during the week nights and
single night during the week nights and juniors and seniors lack about two to
juniors and seniors lack about two to
juniors and seniors lack about two to two and a half hours of sleep every
two and a half hours of sleep every
two and a half hours of sleep every school night
school night
school night that’s about say 10 to 12 hours a week
that’s about say 10 to 12 hours a week
that’s about say 10 to 12 hours a week it’s it’s a full night of sleep for some
it’s it’s a full night of sleep for some
it’s it’s a full night of sleep for some of us even two nights so I think these
of us even two nights so I think these
of us even two nights so I think these numbers are huge I chose that that quote
numbers are huge I chose that that quote
numbers are huge I chose that that quote as my as my topic today as my title
as my as my topic today as my title
as my as my topic today as my title today because I think this really
today because I think this really
today because I think this really emphasizes the power of sleep and I
emphasizes the power of sleep and I
emphasizes the power of sleep and I wanted you to I know that all of you
wanted you to I know that all of you
wanted you to I know that all of you probably understand the depth of this
probably understand the depth of this
probably understand the depth of this let him sleep for when he wakes he will
let him sleep for when he wakes he will
let him sleep for when he wakes he will move mountains by Napoleon Bonaparte I
move mountains by Napoleon Bonaparte I
move mountains by Napoleon Bonaparte I know you understand the depth of this
know you understand the depth of this
know you understand the depth of this but I want you to walk out of here today
but I want you to walk out of here today
but I want you to walk out of here today understanding why is this so powerful
understanding why is this so powerful
understanding why is this so powerful why sleep is so important and
why sleep is so important and
why sleep is so important and particularly and my previous speaker has
particularly and my previous speaker has
particularly and my previous speaker has touched about risk behavior in
touched about risk behavior in
touched about risk behavior in adolescence and I think sleep has a
adolescence and I think sleep has a
adolescence and I think sleep has a major part of it in fact
major part of it in fact
major part of it in fact the cartoon he showed had a part of
the cartoon he showed had a part of
the cartoon he showed had a part of sleep there and I’m going to touch on
sleep there and I’m going to touch on
sleep there and I’m going to touch on that too think sleep I know the topic
that too think sleep I know the topic
that too think sleep I know the topic today is think and I was trying to make
today is think and I was trying to make
today is think and I was trying to make a little connection here a lot of times
a little connection here a lot of times
a little connection here a lot of times young people don’t consider sleep as
young people don’t consider sleep as
young people don’t consider sleep as essential as important as other things
essential as important as other things
essential as important as other things such as is doing good in school getting
such as is doing good in school getting
such as is doing good in school getting good grades and participating in
good grades and participating in
good grades and participating in after-school activities sometimes people
after-school activities sometimes people
after-school activities sometimes people think they can perform well without
think they can perform well without
think they can perform well without getting enough sleep or maybe not
getting enough sleep or maybe not
getting enough sleep or maybe not getting sleep at all but I wanted to
getting sleep at all but I wanted to
getting sleep at all but I wanted to change that belief in you I wanted to
change that belief in you I wanted to
change that belief in you I wanted to show you that this is not true so
show you that this is not true so
show you that this is not true so although this is not a new innovation
although this is not a new innovation
although this is not a new innovation here I’m not telling you anything that’s
here I’m not telling you anything that’s
here I’m not telling you anything that’s that you haven’t heard before it’s
that you haven’t heard before it’s
that you haven’t heard before it’s nothing new in this highly competitive
nothing new in this highly competitive
nothing new in this highly competitive school environment where people
school environment where people
school environment where people sometimes put sleep at their as the last
sometimes put sleep at their as the last
sometimes put sleep at their as the last priority I think this is a context that
priority I think this is a context that
priority I think this is a context that is really important to convey so it is
is really important to convey so it is
is really important to convey so it is an idea worth spreading
an idea worth spreading
an idea worth spreading oops so sleep is as essential as eating
oops so sleep is as essential as eating
oops so sleep is as essential as eating and as breathing but yet we don’t
and as breathing but yet we don’t
and as breathing but yet we don’t consider it as essential and the reason
consider it as essential and the reason
consider it as essential and the reason for it is because most of us while we’re
for it is because most of us while we’re
for it is because most of us while we’re sleep were asleep we’re unaware of what
sleep were asleep we’re unaware of what
sleep were asleep we’re unaware of what we’re doing so we go to bed we wake up
we’re doing so we go to bed we wake up
we’re doing so we go to bed we wake up in the morning and everything that
in the morning and everything that
in the morning and everything that happened in between is basically not
happened in between is basically not
happened in between is basically not remembered in the definition of sleep
remembered in the definition of sleep
remembered in the definition of sleep that’s one of the definitions that I got
that’s one of the definitions that I got
that’s one of the definitions that I got it states it’s a reversible behavior of
it states it’s a reversible behavior of
it states it’s a reversible behavior of state of perceptual disengagement from
state of perceptual disengagement from
state of perceptual disengagement from an unresponsiveness to the environment
an unresponsiveness to the environment
an unresponsiveness to the environment so if we’re disengaged and we’re not
so if we’re disengaged and we’re not
so if we’re disengaged and we’re not responsive why would we care about it
responsive why would we care about it
responsive why would we care about it sounds almost like a waste of time to me
sounds almost like a waste of time to me
sounds almost like a waste of time to me but it’s not both the quality but also
but it’s not both the quality but also
but it’s not both the quality but also the quantity of sleep are important you
the quantity of sleep are important you
the quantity of sleep are important you cannot you cannot go with 2 or 4 hours
cannot you cannot go with 2 or 4 hours
cannot you cannot go with 2 or 4 hours of great sleep and and do well because
of great sleep and and do well because
of great sleep and and do well because it is also important to go through all
it is also important to go through all
it is also important to go through all the stages of sleep and repeatedly REM
the stages of sleep and repeatedly REM
the stages of sleep and repeatedly REM sleep has been shown to to be involved
sleep has been shown to to be involved
sleep has been shown to to be involved in memory consolidation sleep has
in memory consolidation sleep has
in memory consolidation sleep has functions such as cell regeneration so
functions such as cell regeneration so
functions such as cell regeneration so sleep has been linked to a lot of other
sleep has been linked to a lot of other
sleep has been linked to a lot of other things that cannot be achieved by the
things that cannot be achieved by the
things that cannot be achieved by the ways sleep is affected by genetics but
ways sleep is affected by genetics but
ways sleep is affected by genetics but it’s also affected by other factors such
it’s also affected by other factors such
it’s also affected by other factors such as environment it’s affected by society
as environment it’s affected by society
as environment it’s affected by society and it’s affected by social norms so
and it’s affected by social norms so
and it’s affected by social norms so today it is totally normative to skip
today it is totally normative to skip
today it is totally normative to skip sleep for maybe for work for school work
sleep for maybe for work for school work
sleep for maybe for work for school work for projects and it’s easy to do it
for projects and it’s easy to do it
for projects and it’s easy to do it because everybody else does that some
because everybody else does that some
because everybody else does that some young people I don’t want to say
young people I don’t want to say
young people I don’t want to say adolescence but some young people may
adolescence but some young people may
adolescence but some young people may even brag about pulling an all-nighter
even brag about pulling an all-nighter
even brag about pulling an all-nighter for just a school work or for a project
for just a school work or for a project
for just a school work or for a project people think that
people think that
people think that sleeping less is cool but I want you to
sleeping less is cool but I want you to
sleeping less is cool but I want you to walk out of here today
walk out of here today
walk out of here today knowing that it is not that it is so
knowing that it is not that it is so
knowing that it is not that it is so important to get your full night of
important to get your full night of
important to get your full night of sleep in order to perform well and to
sleep in order to perform well and to
sleep in order to perform well and to stay healthy so why sleep so important
stay healthy so why sleep so important
stay healthy so why sleep so important I’m going to touch on several points but
I’m going to touch on several points but
I’m going to touch on several points but there’s many many other reasons why
there’s many many other reasons why
there’s many many other reasons why sleep is so important when touching the
sleep is so important when touching the
sleep is so important when touching the ones that are most most important and
ones that are most most important and
ones that are most most important and relate to you I hope sleep has been
relate to you I hope sleep has been
relate to you I hope sleep has been linked to obesity and sleep loss on its
linked to obesity and sleep loss on its
linked to obesity and sleep loss on its own regardless of any other sleep
own regardless of any other sleep
own regardless of any other sleep disorder has been associated with
disorder has been associated with
disorder has been associated with obesity and the mechanism why it is such
obesity and the mechanism why it is such
obesity and the mechanism why it is such a with obesity it’s going to be
a with obesity it’s going to be
a with obesity it’s going to be explaining this slide that I took out of
explaining this slide that I took out of
explaining this slide that I took out of one of the medical journals published
one of the medical journals published
one of the medical journals published just a couple of weeks a couple months
just a couple of weeks a couple months
just a couple of weeks a couple months ago in March of 2016 it shows you and
ago in March of 2016 it shows you and
ago in March of 2016 it shows you and I’m sorry I don’t have a pointer but
I’m sorry I don’t have a pointer but
I’m sorry I don’t have a pointer but shows you here that there is a hormonal
shows you here that there is a hormonal
shows you here that there is a hormonal effect on sleep so if there are some
effect on sleep so if there are some
effect on sleep so if there are some hormones that are released while you’re
hormones that are released while you’re
hormones that are released while you’re asleep hormones such as appetite
asleep hormones such as appetite
asleep hormones such as appetite hormones leptin and ghrelin that cause
hormones leptin and ghrelin that cause
hormones leptin and ghrelin that cause you to in to feel that you have
you to in to feel that you have
you to in to feel that you have increased appetite there’s some hedonic
increased appetite there’s some hedonic
increased appetite there’s some hedonic aspect of sleep loss such as you just
aspect of sleep loss such as you just
aspect of sleep loss such as you just have more time to spend eating you also
have more time to spend eating you also
have more time to spend eating you also use food as a reward you use food as
use food as a reward you use food as
use food as a reward you use food as fuel these all increase your energy
fuel these all increase your energy
fuel these all increase your energy intake you eat more food on the other
intake you eat more food on the other
intake you eat more food on the other hand your fill sleepy and fatigued and
hand your fill sleepy and fatigued and
hand your fill sleepy and fatigued and you don’t have any energy to go out and
you don’t have any energy to go out and
you don’t have any energy to go out and exercise so that decreases your energy
exercise so that decreases your energy
exercise so that decreases your energy expenditure these to increase the risk
expenditure these to increase the risk
expenditure these to increase the risk for obesity diabetes have been linked to
for obesity diabetes have been linked to
for obesity diabetes have been linked to sleep loss and not just by means of
sleep loss and not just by means of
sleep loss and not just by means of obesity but also just sleep loss on its
obesity but also just sleep loss on its
obesity but also just sleep loss on its own can lead to increased risk for
own can lead to increased risk for
own can lead to increased risk for diabetes again by hormonal pathway
diabetes again by hormonal pathway
diabetes again by hormonal pathway there’s a hormone in your body called
there’s a hormone in your body called
there’s a hormone in your body called insulin growth factor factor number one
insulin growth factor factor number one
insulin growth factor factor number one which is responsible for glucose control
which is responsible for glucose control
which is responsible for glucose control and also responsible for growth and if
and also responsible for growth and if
and also responsible for growth and if you don’t sleep enough the hormone
you don’t sleep enough the hormone
you don’t sleep enough the hormone release is disturbed and therefore
release is disturbed and therefore
release is disturbed and therefore you’re at higher risk of having diabetes
you’re at higher risk of having diabetes
you’re at higher risk of having diabetes heart disease and high blood pressure
heart disease and high blood pressure
heart disease and high blood pressure I’m not going to touch much
I’m not going to touch much
I’m not going to touch much about that but there is a higher
about that but there is a higher
about that but there is a higher prevalence of high blood pressure in
prevalence of high blood pressure in
prevalence of high blood pressure in teenagers and young adults not only due
teenagers and young adults not only due
teenagers and young adults not only due to obesity but also just because of
to obesity but also just because of
to obesity but also just because of sleep loss mood disorders this is a big
sleep loss mood disorders this is a big
sleep loss mood disorders this is a big one who doesn’t feel depressed or
one who doesn’t feel depressed or
one who doesn’t feel depressed or anxious sometimes a lot of times mood
anxious sometimes a lot of times mood
anxious sometimes a lot of times mood disorders are misdiagnosed as such but
disorders are misdiagnosed as such but
disorders are misdiagnosed as such but it’s only to do sleep loss ADHD the
it’s only to do sleep loss ADHD the
it’s only to do sleep loss ADHD the diagnosis of ADHD has gone up in the
diagnosis of ADHD has gone up in the
diagnosis of ADHD has gone up in the last decades and it may be just
last decades and it may be just
last decades and it may be just correlating to that graph that I showed
correlating to that graph that I showed
correlating to that graph that I showed you before which shows the dramatic
you before which shows the dramatic
you before which shows the dramatic decrease in in sleep time and sleep
decrease in in sleep time and sleep
decrease in in sleep time and sleep duration it is very easy to use
duration it is very easy to use
duration it is very easy to use medications such as a Fed amines or
medications such as a Fed amines or
medications such as a Fed amines or other stimulants to overcome the ADHD or
other stimulants to overcome the ADHD or
other stimulants to overcome the ADHD or daytime tiredness but those medications
daytime tiredness but those medications
daytime tiredness but those medications cannot replace sleep because sleep has a
cannot replace sleep because sleep has a
cannot replace sleep because sleep has a function to it such as the memory
function to it such as the memory
function to it such as the memory consolidation such as the cell
consolidation such as the cell
consolidation such as the cell regeneration and this cannot be replaced
regeneration and this cannot be replaced
regeneration and this cannot be replaced by medications so sleep deprivation
by medications so sleep deprivation
by medications so sleep deprivation leads to more stress more stress leads
leads to more stress more stress leads
leads to more stress more stress leads to more sleep deprivation because you’re
to more sleep deprivation because you’re
to more sleep deprivation because you’re stressed you can fall asleep and then it
stressed you can fall asleep and then it
stressed you can fall asleep and then it leads to more sleep deprivation which
leads to more sleep deprivation which
leads to more sleep deprivation which leads to more stress and I can go on and
leads to more stress and I can go on and
leads to more stress and I can go on and on and on and this is just a vicious
on and on and this is just a vicious
on and on and this is just a vicious cycle that needs to be broken somewhere
cycle that needs to be broken somewhere
cycle that needs to be broken somewhere the next bullet point that I wanted to
the next bullet point that I wanted to
the next bullet point that I wanted to touch on is performance it’s been shown
touch on is performance it’s been shown
touch on is performance it’s been shown again and again and again in research
again and again and again in research
again and again and again in research and I’m going to talk about one of the
and I’m going to talk about one of the
and I’m going to talk about one of the research studies that performance is
research studies that performance is
research studies that performance is affected not only academic performance
affected not only academic performance
affected not only academic performance but physical performance sports injuries
but physical performance sports injuries
but physical performance sports injuries and car crashes are related to that if
and car crashes are related to that if
and car crashes are related to that if you don’t sleep enough your performance
you don’t sleep enough your performance
you don’t sleep enough your performance declines and a lot of people don’t pay
declines and a lot of people don’t pay
declines and a lot of people don’t pay attention they don’t think they perform
attention they don’t think they perform
attention they don’t think they perform worse but look at that study this is a
worse but look at that study this is a
worse but look at that study this is a device that measure psychomotor vigilant
device that measure psychomotor vigilant
device that measure psychomotor vigilant tasks it was developed by dr. David
tasks it was developed by dr. David
tasks it was developed by dr. David dangerous out of the University of
dangerous out of the University of
dangerous out of the University of Pennsylvania
Pennsylvania
Pennsylvania he’s one of the gurus sleep restriction
he’s one of the gurus sleep restriction
he’s one of the gurus sleep restriction and on the left side you can see that
and on the left side you can see that
and on the left side you can see that old version of
old version of
old version of the device on the right side you can see
the device on the right side you can see
the device on the right side you can see the newer iPad version all you have to
the newer iPad version all you have to
the newer iPad version all you have to do it’s basically a video game all you
do it’s basically a video game all you
do it’s basically a video game all you have to do is when the red dot appears
have to do is when the red dot appears
have to do is when the red dot appears you have to press the button and it
you have to press the button and it
you have to press the button and it measured the how fast you did that
measured the how fast you did that
measured the how fast you did that whether you had any lapses means that
whether you had any lapses means that
whether you had any lapses means that you missed any red dots or whether you
you missed any red dots or whether you
you missed any red dots or whether you have any false alarms where you press
have any false alarms where you press
have any false alarms where you press the screen without having a red dot and
the screen without having a red dot and
the screen without having a red dot and this is one of the gold standard to
this is one of the gold standard to
this is one of the gold standard to measure behavior alertness and attention
measure behavior alertness and attention
measure behavior alertness and attention and this is one of the studies published
and this is one of the studies published
and this is one of the studies published in 2007 by dr. dangerous where they took
in 2007 by dr. dangerous where they took
in 2007 by dr. dangerous where they took a group of about 35 people and they
a group of about 35 people and they
a group of about 35 people and they grouped them into three groups one group
grouped them into three groups one group
grouped them into three groups one group had an opportunity to sleep for eight
had an opportunity to sleep for eight
had an opportunity to sleep for eight hours
hours
hours second group had an opportunity for six
second group had an opportunity for six
second group had an opportunity for six hours and the last group only had an
hours and the last group only had an
hours and the last group only had an opportunity to sleep for four hours they
opportunity to sleep for four hours they
opportunity to sleep for four hours they tested them every single day for 14 days
tested them every single day for 14 days
tested them every single day for 14 days two weeks with these psychomotor
two weeks with these psychomotor
two weeks with these psychomotor vigilant task tests and as you can see
vigilant task tests and as you can see
vigilant task tests and as you can see on the graph here on the left side the
on the graph here on the left side the
on the graph here on the left side the higher the number the worse they did and
higher the number the worse they did and
higher the number the worse they did and you can see almost linear increase or
you can see almost linear increase or
you can see almost linear increase or take almost linear decrease in their
take almost linear decrease in their
take almost linear decrease in their function or increase in their lapses the
function or increase in their lapses the
function or increase in their lapses the higher the number from 0 to 15 the more
higher the number from 0 to 15 the more
higher the number from 0 to 15 the more lapses they had in their attention I
lapses they had in their attention I
lapses they had in their attention I think that the interesting thing is
think that the interesting thing is
think that the interesting thing is actually the graph on the right side
actually the graph on the right side
actually the graph on the right side because this graph is shows you the
because this graph is shows you the
because this graph is shows you the subjective sleepiness rating of the
subjective sleepiness rating of the
subjective sleepiness rating of the subjects themselves they were given a
subjects themselves they were given a
subjects themselves they were given a questionnaire every day and the
questionnaire every day and the
questionnaire every day and the questionnaire basically asked them to
questionnaire basically asked them to
questionnaire basically asked them to rate it from 1 to 9 one is not sleepy at
rate it from 1 to 9 one is not sleepy at
rate it from 1 to 9 one is not sleepy at all 9 is very sleepy and look at the
all 9 is very sleepy and look at the
all 9 is very sleepy and look at the graphs there obviously the eight hour
graphs there obviously the eight hour
graphs there obviously the eight hour group didn’t have any concern about
group didn’t have any concern about
group didn’t have any concern about being sleepy the sixth and four hours
being sleepy the sixth and four hours
being sleepy the sixth and four hours group I thought was extremely
group I thought was extremely
group I thought was extremely interesting because in the first two
interesting because in the first two
interesting because in the first two days they did felt like they they might
days they did felt like they they might
days they did felt like they they might have been a little more sleepy but that
have been a little more sleepy but that
have been a little more sleepy but that has kind of plateaued later so they had
has kind of plateaued later so they had
has kind of plateaued later so they had no perception at all of them doing so
no perception at all of them doing so
no perception at all of them doing so bad on the
bad on the
bad on the tests and I think that’s what actually
tests and I think that’s what actually
tests and I think that’s what actually leads to to our society to think that
leads to to our society to think that
leads to to our society to think that they can do well they can adjust or they
they can do well they can adjust or they
they can do well they can adjust or they can adapt to chronic sleep loss after
can adapt to chronic sleep loss after
can adapt to chronic sleep loss after two weeks of losing sleep they felt
two weeks of losing sleep they felt
two weeks of losing sleep they felt they’re doing okay
they’re doing okay
they’re doing okay yet they weren’t doing that well so what
yet they weren’t doing that well so what
yet they weren’t doing that well so what can be worse than doing bad on your
can be worse than doing bad on your
can be worse than doing bad on your video games just like that one
video games just like that one
video games just like that one of course it’s drives it driving and I
of course it’s drives it driving and I
of course it’s drives it driving and I think there’s a little bit of talks
think there’s a little bit of talks
think there’s a little bit of talks about it before um and it has to do
about it before um and it has to do
about it before um and it has to do straight with your with your loss of
straight with your with your loss of
straight with your with your loss of sleep this is this data is taken out of
sleep this is this data is taken out of
sleep this is this data is taken out of the CDC website one in every twenty five
the CDC website one in every twenty five
the CDC website one in every twenty five adults reports of falling asleep while
adults reports of falling asleep while
adults reports of falling asleep while driving in the last 30 days I’m not
driving in the last 30 days I’m not
driving in the last 30 days I’m not talking about feeling sleepy
talking about feeling sleepy
talking about feeling sleepy but think about falling asleep while
but think about falling asleep while
but think about falling asleep while driving one in every twenty five adults
driving one in every twenty five adults
driving one in every twenty five adults in 2013 there were 72 thousand crashes
in 2013 there were 72 thousand crashes
in 2013 there were 72 thousand crashes 44 thousand injuries and eight hundred
44 thousand injuries and eight hundred
44 thousand injuries and eight hundred deaths due to drowsy driving these
deaths due to drowsy driving these
deaths due to drowsy driving these numbers are actually underestimated
numbers are actually underestimated
numbers are actually underestimated because not everybody actually admits
because not everybody actually admits
because not everybody actually admits for drowsy driving there’s about there’s
for drowsy driving there’s about there’s
for drowsy driving there’s about there’s about six thousand crashes a a year
about six thousand crashes a a year
about six thousand crashes a a year fatal crashes a year to do drowsy
fatal crashes a year to do drowsy
fatal crashes a year to do drowsy driving um the last thing that I wanted
driving um the last thing that I wanted
driving um the last thing that I wanted to talk to you about today is
to talk to you about today is
to talk to you about today is risk-taking behavior and I’m glad that I
risk-taking behavior and I’m glad that I
risk-taking behavior and I’m glad that I came right after your talk because you
came right after your talk because you
came right after your talk because you haven’t touched on that adolescents do
haven’t touched on that adolescents do
haven’t touched on that adolescents do tend to engage in risk-taking behaviors
tend to engage in risk-taking behaviors
tend to engage in risk-taking behaviors and I think that on top of what we heard
and I think that on top of what we heard
and I think that on top of what we heard before is sleep loss adolescent tend to
before is sleep loss adolescent tend to
before is sleep loss adolescent tend to lose a lot of sleep and I’ll touch base
lose a lot of sleep and I’ll touch base
lose a lot of sleep and I’ll touch base on it soon and some of the risk
on it soon and some of the risk
on it soon and some of the risk behaviors are are really due to just
behaviors are are really due to just
behaviors are are really due to just sleep loss this is just the title from a
sleep loss this is just the title from a
sleep loss this is just the title from a paper written by our dr. Jody Mendell
paper written by our dr. Jody Mendell
paper written by our dr. Jody Mendell dr. Mendel is a professor of psychology
dr. Mendel is a professor of psychology
dr. Mendel is a professor of psychology at st. Joseph’s University and she’s
at st. Joseph’s University and she’s
at st. Joseph’s University and she’s also the co-director of the sleep
also the co-director of the sleep
also the co-director of the sleep centers at Children’s Hospital
centers at Children’s Hospital
centers at Children’s Hospital Philadelphia here and she was my mentor
Philadelphia here and she was my mentor
Philadelphia here and she was my mentor during my fellowship
during my fellowship
during my fellowship and this article from 2005 speaks about
and this article from 2005 speaks about
and this article from 2005 speaks about sleep and risk-taking behavior and
sleep and risk-taking behavior and
sleep and risk-taking behavior and adolescence behavior such as get
adolescence behavior such as get
adolescence behavior such as get engaging in physical fights smoking
engaging in physical fights smoking
engaging in physical fights smoking drinking alcohol using drugs and risk
drinking alcohol using drugs and risk
drinking alcohol using drugs and risk for depression and suicide are up there
for depression and suicide are up there
for depression and suicide are up there I don’t want it to get into that next
I don’t want it to get into that next
I don’t want it to get into that next slide because it’s really busy but all I
slide because it’s really busy but all I
slide because it’s really busy but all I wanted you to take from this slide is
wanted you to take from this slide is
wanted you to take from this slide is that this has been conducted it’s it’s
that this has been conducted it’s it’s
that this has been conducted it’s it’s it’s a youth risk behavior survey that
it’s a youth risk behavior survey that
it’s a youth risk behavior survey that was conducted in 2007 and basically
was conducted in 2007 and basically
was conducted in 2007 and basically split students into two groups students
split students into two groups students
split students into two groups students who slept less than eight hours and
who slept less than eight hours and
who slept less than eight hours and students slept more than eight hours um
students slept more than eight hours um
students slept more than eight hours um and those who slept less than eight
and those who slept less than eight
and those who slept less than eight hours engage significantly more in risks
hours engage significantly more in risks
hours engage significantly more in risks such as the ones that I highlighted here
such as the ones that I highlighted here
such as the ones that I highlighted here and I’ll tell you which they are because
and I’ll tell you which they are because
and I’ll tell you which they are because you definitely cannot read that there is
you definitely cannot read that there is
you definitely cannot read that there is that we talked before smoking using
that we talked before smoking using
that we talked before smoking using drugs drinking alcohol engaging in
drugs drinking alcohol engaging in
drugs drinking alcohol engaging in fights and then more depression and
fights and then more depression and
fights and then more depression and obviously suicidal attempts this is a
obviously suicidal attempts this is a
obviously suicidal attempts this is a typical picture from the library I guess
typical picture from the library I guess
typical picture from the library I guess and I guess some of you here feel the
and I guess some of you here feel the
and I guess some of you here feel the same now so how can we really make a
same now so how can we really make a
same now so how can we really make a change I think that on a personal level
change I think that on a personal level
change I think that on a personal level each of you should think about
each of you should think about
each of you should think about themselves as you know what what are we
themselves as you know what what are we
themselves as you know what what are we doing wrong why are we not sleeping
doing wrong why are we not sleeping
doing wrong why are we not sleeping enough how can these help us do better
enough how can these help us do better
enough how can these help us do better and perform better I just like this
and perform better I just like this
and perform better I just like this illustration it’s taken from an article
illustration it’s taken from an article
illustration it’s taken from an article but a trail runner who was trying to
but a trail runner who was trying to
but a trail runner who was trying to change his circadian clock changes inner
change his circadian clock changes inner
change his circadian clock changes inner clock in order to perform better you all
clock in order to perform better you all
clock in order to perform better you all know that we have an inside clock inside
know that we have an inside clock inside
know that we have an inside clock inside of it inside of the circadian clock
of it inside of the circadian clock
of it inside of the circadian clock which is driven by cues from the
which is driven by cues from the
which is driven by cues from the environment the strongest cue is light
environment the strongest cue is light
environment the strongest cue is light that inhibits the secretion of melatonin
that inhibits the secretion of melatonin
that inhibits the secretion of melatonin which is a sleep promoting hormone
which is a sleep promoting hormone
which is a sleep promoting hormone that’s secreted in our brain so things
that’s secreted in our brain so things
that’s secreted in our brain so things you can do in order to help reset your
you can do in order to help reset your
you can do in order to help reset your circadian clock
circadian clock
circadian clock are things such as avoiding caffeine
are things such as avoiding caffeine
are things such as avoiding caffeine such as not using electronics in bed
such as not using electronics in bed
such as not using electronics in bed because not only the electronics shed
because not only the electronics shed
because not only the electronics shed more light and blue light especially
more light and blue light especially
more light and blue light especially which inhibits the secretion of
which inhibits the secretion of
which inhibits the secretion of melatonin you also engage in social
melatonin you also engage in social
melatonin you also engage in social media and you’re involved in tweeting
media and you’re involved in tweeting
media and you’re involved in tweeting and texting so your phones and computers
and texting so your phones and computers
and texting so your phones and computers should stay out of your bed and how can
should stay out of your bed and how can
should stay out of your bed and how can we make a difference in terms of them in
we make a difference in terms of them in
we make a difference in terms of them in terms of society this is maybe a little
terms of society this is maybe a little
terms of society this is maybe a little harder but it’s still very important as
harder but it’s still very important as
harder but it’s still very important as we as a nation we’re all sleep deprived
we as a nation we’re all sleep deprived
we as a nation we’re all sleep deprived this is this map is taking out of the
this is this map is taking out of the
this is this map is taking out of the CDC website as well and it shows you the
CDC website as well and it shows you the
CDC website as well and it shows you the average school start time you must have
average school start time you must have
average school start time you must have heard that there’s a huge movement
heard that there’s a huge movement
heard that there’s a huge movement around the country to try to move high
around the country to try to move high
around the country to try to move high school and middle school start time to a
school and middle school start time to a
school and middle school start time to a later time and I just want to point out
later time and I just want to point out
later time and I just want to point out here the dark brown states are the ones
here the dark brown states are the ones
here the dark brown states are the ones who start school the latest as late as
who start school the latest as late as
who start school the latest as late as 833 and the lightest yellow are the
833 and the lightest yellow are the
833 and the lightest yellow are the states the start school the earliest as
states the start school the earliest as
states the start school the earliest as early as 7:40 according to this slide so
early as 7:40 according to this slide so
early as 7:40 according to this slide so there we are in Pennsylvania one out of
there we are in Pennsylvania one out of
there we are in Pennsylvania one out of four states that start the earliest of
four states that start the earliest of
four states that start the earliest of them all and here in Lower Merion School
them all and here in Lower Merion School
them all and here in Lower Merion School District even worse we started 730
District even worse we started 730
District even worse we started 730 earlier than that but this is an average
earlier than that but this is an average
earlier than that but this is an average this is the morbidity and mortality
this is the morbidity and mortality
this is the morbidity and mortality weekly report it’s published by the CDC
weekly report it’s published by the CDC
weekly report it’s published by the CDC every week and this is from August 2015
every week and this is from August 2015
every week and this is from August 2015 about earlier later school start time
about earlier later school start time
about earlier later school start time from middle schooler and high schoolers
from middle schooler and high schoolers
from middle schooler and high schoolers and this is um oops this is a policy
and this is um oops this is a policy
and this is um oops this is a policy statement of the American Academy of
statement of the American Academy of
statement of the American Academy of Pediatrics published in 2014 in
Pediatrics published in 2014 in
Pediatrics published in 2014 in Pediatrics about later school start time
Pediatrics about later school start time
Pediatrics about later school start time I do believe that we need to move on
I do believe that we need to move on
I do believe that we need to move on with that and make that change for
with that and make that change for
with that and make that change for society because like I said your
society because like I said your
society because like I said your internal clock doesn’t let you go to
internal clock doesn’t let you go to
internal clock doesn’t let you go to sleep earlier and
sleep earlier and
sleep earlier and your best sleep occurs in the morning as
your best sleep occurs in the morning as
your best sleep occurs in the morning as adolescence however I don’t think that
adolescence however I don’t think that
adolescence however I don’t think that this should be done in the account of
this should be done in the account of
this should be done in the account of the younger kids or elementary schools
the younger kids or elementary schools
the younger kids or elementary schools so I don’t think a flip should be done
so I don’t think a flip should be done
so I don’t think a flip should be done in any case there’s a lot of logistics
in any case there’s a lot of logistics
in any case there’s a lot of logistics behind it and such as school buses and
behind it and such as school buses and
behind it and such as school buses and and sports and it probably will take a
and sports and it probably will take a
and sports and it probably will take a couple more years for us to move on with
couple more years for us to move on with
couple more years for us to move on with that with that said if you can’t sleep
that with that said if you can’t sleep
that with that said if you can’t sleep exercise more but in the morning not
exercise more but in the morning not
exercise more but in the morning not before you go to bed I try to have a
before you go to bed I try to have a
before you go to bed I try to have a healthy diet and avoid caffeine and
healthy diet and avoid caffeine and
healthy diet and avoid caffeine and maybe some comparative English
maybe some comparative English
maybe some comparative English literature will help thank you
literature will help thank you
literature will help thank you [Applause]
”
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