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Sleep Facts & Worksheets

Sleep is a state of mind and body that typically happens every night. Sleep occurs when your eyes are closed, and your muscles are in a relaxed state.

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Sleep is a naturally transpiring state of mind and body indicated by altered awareness, somewhat concealed sensory activity, lessened muscular activity and inhibition of almost all voluntary muscles during rapid eye movement (REM) sleep, and diminished environmental interactions. It differs from wakefulness because it reduces the ability to respond to stimuli. Still, it is more reactive than comas or disorders of consciousness, with sleep revealing diverse, active brain patterns.

See the fact file below for more information on sleep, or you can download our 24-page Sleep worksheet pack to utilize within the classroom or home environment.

Key Facts & Information

FUNCTION

RESTORATION

  • During sleep, the human body physically repairs itself, most notably during slow-wave sleep, when body temperature, heart rate, and brain oxygen consumption drop. The slower pace of metabolism allows for compensatory repair mechanisms in both the brain and the organism.
  • Sleep is a necessary procedure that helps your body and mind to replenish, allowing you to wake up refreshed and aware. A good night’s sleep helps the body stay healthy and avoid ailments.

MEMORY PROCESS

  • It is commonly believed that sleep must aid in the establishment of long-term memory as well as the recall of earlier learning and experiences.
  • The brain cannot correctly operate if it does not get adequate sleep, making it challenging to focus, think clearly, and process memories.

DREAMING

  • Humans have dreams while sleeping, particularly during REM sleep. These are elusive and generally unexpected first-person experiences that appear logical and realistic to the dreamer while they are happening, even though they typically include odd, illogical, and surreal elements that become obvious after waking up.
  • Dreams frequently include thoughts, settings, people, and objects that would not ordinarily belong together in a person’s head. They can encompass all kinds of visual experiences, including vision and movement.
  • Many ideas have been offered on the role of dreaming. Sigmund Freud argued that dreams are the symbolic representation of unsatisfied impulses that have been consigned to the unconscious mind. He attempted to unearth these desires through dream interpretation in psychoanalysis.

THE SCIENCE BEHIND SLEEP

  • Your sleep cycle is controlled by an internal body clock, which determines when you are tired and ready for bed and when you are awake and alert. This clock follows a 24-hour process called the circadian rhythm.
  • You will grow progressively tired during the day after waking up from sleep. These emotions will peak in the evening before bedtime.
  • A sleep drive, also called sleep-wake balance, may be linked to adenosine, a chemical substance generated by the brain. Adenosine levels grow during the day as you become tired, and the body breaks them down during sleep.
  • The circadian rhythm is also impacted by light. The hypothalamus is a distinct area of nerve cells in the brain. It contains a cluster of cells called the suprachiasmatic nucleus, which interprets signals when the eyes are exposed to natural or artificial light.
  • These cues help the brain determine whether it is day or night. As evening appears and natural light disappears, the body produces melatonin, a sleep-inducing hormone.
  • When the sun ascends in the morning, the body produces cortisol, a hormone that promotes energy and alertness.

STAGES OF SLEEP

  • Our bodies engage in a four-stage sleep pattern when we fall asleep. The first three stages are non-rapid eye movement (NREM) sleep, followed by rapid eye movement (REM) sleep.
  • These four phases will repeat throughout the night until you wake up. Most people will need 90-120 minutes to complete each cycle. Each cycle, NREM sleep accounts for around 75% to 80% of the time. You may occasionally wake up throughout the night but not remember what happened the next day. These are known as the “W” phases.

STAGE 1 NREM

  • This initial stage, which contains light slumber, indicates the transition between consciousness and sleep. Muscles relax, and your heart rate, respiration, eye movements, and electrical impulses, which are more active while awake, start to slow down. Stage 1 usually lasts a few minutes.

STAGE 2 NREM

  • This second NREM sleep stage is distinguished by more profound slumber, as your heart rate and breathing rate continue to drop, and your muscles relax. Your eye movements will cease, and your body temperature will fall. Brain waves are slow. The second sleep stage is the longest of the four.

STAGE 3 NREM

  • This stage is crucial in assisting you to feel refreshed and alert the following day. Heart rate, breathing, and brain wave activity all halt, and the muscles are as relaxed as they can be. This stage will stay longer at first but will shorten over the night.

REM

  • The first REM period begins around 90 minutes after you fall asleep. As the name implies, your eyes will travel back and forth, and your breathing, pulse, and blood pressure will increase. Dreaming happens during REM sleep, and your arms and legs become paralyzed.
  • As the night passes, the duration of each REM sleep cycle rises. According to several types of research, REM sleep has also been related to memory consolidation, transforming freshly learned experiences into long-term memories. As you age, the duration of the REM stage shortens, forcing you to spend more time in the NREM phases.

IDEAL DURATION

  • Sleep requirements alter as we age, with the average individual requiring less sleep. However, the quantity of sleep needed for each individual varies.
  • According to the National Sleep Foundation and the American Academy of Sleep Medicine (AASM), newborns require 14-17 hours of sleep per day, followed by babies who need 12-16 hours per day, including naps. Toddlers require 10-14 hours of sleep every day. Preteens and teenagers require 8-12 hours of sleep every night, whereas adults need 7-8 hours daily.
  • The AASM and Sleep Research Society suggest that individuals sleep seven or more hours every night to achieve optimal health.
  • Individual variances in sleep requirements remain despite these broad suggestions on sleep length. In most epidemiologic studies, people who reported sleeping 5 hours or less per day and 9 hours or more per day had an elevated risk of poor health outcomes such as obesity, diabetes, and cardiovascular problems.
  •  As a result, most healthy individuals require a range of sleep hours (greater than five and fewer than 9).
  • Other elements, such as sleep quality, are vital because simply reaching the total prescribed sleep hours may not be sufficient if one wakes up frequently at night.
  • A widespread misconception is that sleep deprivation following a late night out or studying may be regained by “sleeping in” the next day or napping. Both disturb the body’s circadian cycles and deprive the body of deeper sleep phases. Increasing unpredictability in how we receive from night to night is linked to an increased risk of metabolic and cardiovascular illness. Listening to the body’s natural drowsiness cues is critical.

SLEEP DEFICIENCY AND DISEASE RISK

  • If you persist as sleep-deprived, you will acquire a condition known as sleep deficit. You cannot compensate for the numerous hours of sleep missed in this situation. Obesity, diabetes, heart disease, depression, and even premature mortality are all increased by a lack of sleep.

MEDICAL CONDITIONS THAT INTERFERE WITH SLEEP

OBSTRUCTIVE SLEEP APNEA (OSA)

  • OSA symptoms involve snoring or gasping for breath, which causes sleep disruptions and prevents good-quality sleep. Sleep apnea also causes oxygen levels to plummet while sleeping, putting strain on the heart, brain, and other organs.
  • People with OSA may be oblivious that they wake up frequently during the night yet are not getting enough rest, leaving them feeling lethargic or exhausted during the day.
  • Continuous positive airway pressure (CPAP) apparatuses may be stipulated, which give pressured air to the nose and throat and prevent the upper airway from collapsing. Dental devices that shift the jaw and expand the airway are another typical therapy.
  • Obesity is dangerous for OSA because excess weight, especially around the neck, can lead to clogged breathing pathways. Obesity affects over 70% of persons with OSA, and losing weight has significantly improved OSA.
  • OSA increases the risk of insulin resistance, hypertension, type 2 diabetes, cardiovascular disease, and premature death.

RESTLESS LEG SYNDROME

  • This syndrome is characterized by leg pain and a strong need to move, interrupting sleep.
  • It is thought that aberrant amounts of the neurotransmitter dopamine are at blame, and drugs are used to treat this. Low iron levels might cause this condition in rare situations.

INSOMNIA

  • The difficulty in sleeping or staying asleep is classified as this condition. A person may have difficulty going to sleep or may sleep but awaken in the early morning and be unable to return to sleep.
  • Stress or difficult situations might induce short-term sleeplessness (divorce, job loss, death of a loved one). Chronic or long-term insomnia can be influenced by continuing worry, working varied work shifts that disturb the body’s circadian rhythms, poor sleep habits, health issues that can disrupt sleep (chronic pain, acid reflux disease), or stimulating drugs.
  • Insomnia is frequently treated with behavioral therapy, while sleep medicines are sometimes used.

GENETIC

  • Specific gene variations have been linked to sleeplessness in studies. The same genes linked to insomnia also increase body obesity, depression, and heart disease.
  • Sleep apnea has also been observed to cluster within families, and genes that appear to enhance the risk of sleep apnea and cardiovascular disease have been discovered. More study in this area is required.

SLEEP HYGIENE TIPS

  • Make and stick to a sleep routine. This assists in regulating the body’s sleep cycles and circadian rhythms.
  • Exercise at least once a day, but avoid strenuous activity (running, rapid dancing, high-intensity interval training, or HIIT) one hour before night. Regular moderate-intensity exercise can enhance muscular relaxation and deeper sleep later in life.
  • Avoid large meals, excessive snacking, and alcohol 2-3 hours before bed.
  • If caffeine sensitive, avoid drinking caffeinated beverages 4-6 hours before night.
  • Avoid using electronic gadgets that generate blue light an hour before bed, such as cell phones, tablets, and televisions.
  • To show that you are calming down, schedule pre-bedtime tasks such as putting into pajamas and brushing your teeth.
  • Make your bedroom a peaceful, dark, and soothing space. Dim the lights and, if feasible, turn off your phone’s sound and vibration modes.
  • Maintain a suitable temperature, as excessively hot or cold might interfere with sleep.
  • Make tranquil sleep routines, such as deep breathing exercises, gentle yoga stretches, or listening to soothing, relaxing music. These tools are accessible on many meditation podcasts, apps, and YouTube videos.
  • Do not stay in bed if you wake up and cannot go back to sleep. Get up and do something peaceful and pleasant, like reading, until you are exhausted enough to fall back asleep.

Sleep Worksheets

This fantastic bundle includes everything you need to know about sleep across 24 in-depth pages. These are ready-to-use Sleep worksheets that are perfect for teaching students about sleep, which is a naturally transpiring state of mind and body indicated by altered awareness, somewhat concealed sensory activity, lessened muscular activity, and inhibition of almost all voluntary muscles during rapid eye movement (REM) sleep, and diminished environmental interactions.

Complete List of Included Worksheets

  • Sleep Facts
  • Sleep Word Hunt
  • Term Identification
  • Sleep Disorders
  • Diurnal or Nocturnal
  • Why Sleep?
  • I Can’t Sleep!
  • States of Sleep
  • Slept vs. Stayed Awake
  • Sleep Slogans
  • Sleep Journal

Frequently Asked Questions

What is sleep?

Sleep is a naturally transpiring state of mind and body indicated by altered awareness, somewhat concealed sensory activity, lessened muscular activity and inhibition of almost all voluntary muscles during rapid eye movement (REM) sleep, and diminished environmental interactions.

Why do we sleep?

Sleep is a necessary procedure that helps your body and mind to replenish, allowing you to wake up refreshed and aware. A good night’s sleep helps the body stay healthy and avoid ailments.

In what stage of sleep do dreams occur?

Dreaming happens during REM sleep, and your arms and legs become paralyzed.

How much sleep do we need?

According to the National Sleep Foundation and the American Academy of Sleep Medicine (AASM), newborns require 14-17 hours of sleep per day, followed by babies who need 12-16 hours per day, including naps. Toddlers require 10-14 hours of sleep every day. Preteens and teenagers require 8-12 hours of sleep every night, whereas adults need 7-8 hours daily.

Does exercising at night disrupt sleep?

Exercise at least once a day, but avoid strenuous activity (running, rapid dancing, high-intensity interval training, or HIIT) one hour before night. Regular moderate-intensity exercise can enhance muscular relaxation and deeper sleep later in life.

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Link will appear as Sleep Facts & Worksheets: https://kidskonnect.com - KidsKonnect, November 20, 2018

Use With Any Curriculum

These worksheets have been specifically designed for use with any international curriculum. You can use these worksheets as-is, or edit them using Google Slides to make them more specific to your own student ability levels and curriculum standards.

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