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Apr 21, 2023 304 likes •513 views

Sleep in High School biologic imperative sleep onset delayed Con Iber, MD Fairview Sleep Medicine University of Minnesota Sleep is a biological imperative that affects mortality, health and safety clock timing altered by

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Sleep in High School

biologic imperative
sleep onset delayed

Con Iber, MD Fairview Sleep Medicine University of Minnesota

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is a biological imperative that affects mortality, health and safety

clock timing altered by light
can be local and generalized
enhances brain function
balances mood

Sleep……

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Time

9 PM 9 AM 9 AM

Sleep Wake

Circadian alerting signal Alertness level

3 PM 3 AM

Sleep Homeostatic drive (Sleep Load)

Sleep Clock Start Time

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Sleep rhythm is delayed after age 12

DOI: 10.1111/j.1365-2869.2007.00584.x

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National Conference | October 3-4, 2013

n=7374 adapted from doi: 10.1001/jamapediatrics.2013.423

Sleep debt

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Crashing into school

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What happens if you don’t get sleep?

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National Conference | October 3-4, 2013

No sleep=performance problem

Cajochen http://www.ncbi.nlm.nih.go v/pubmed/8746397

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sleep and safety

………why is he driving?

Performance error Increased risk in accidents: 4-5 x night shift work [7% of population] Highest 12-3 am weekends Majority of fatal are single driver

Car accidents:

highest cause of death in teens

2,700 teens killed

(2010)

https://youtu.be/QZZNxJS3mAI

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how are we doing?

CDC BRFSS n=74,571 in 12 states Performance error Increased risk in accidents: 4-5 x night shift work [7% of population] Highest 12-3 am weekends Majority of fatal are single driver

http://www.cdc.gov/features/dssleep/

35.3% < 7 hours sleep
37.9% fell asleep unintentionally/1 month
4.7% fell asleep driving/1 month

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How much sleep is necessary?

Evidence reviews 2015:

AASM > 7hours in adults and > 9 hours in teens
ATS 7-9 hours in adults

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Ok, but WHY?

………what’s the science?

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Why do humans need sleep?

Synaptic homeostasis and

plasticity

Learning, memory and

abstraction

Clearance of neurotoxins

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National Conference | October 3-4, 2013

Perivascular clearance

doi: 10.1227/01.neu.0000442978.07078.e5

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National Conference | October 3-4, 2013

Pruning and synaptic enhancement

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Sleep and Brain Enhancement

Unitization the ability to transform packets of memory

into a unitary entities – from 539 75 214 to 53975214

Assimilation placing new spoken words in a family of

similar phonemically related words

Abstraction the ability to recognize embedded rules in

nonsense information

PMCID: PMC2891532

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REM sleep deprivation: impact on emotional reactivity

Increased amygdala

activity

Decreased amygdala

connectivity

Increased emotional

reactivity

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sleep and mood

51.8% 40.7% 32.0% 25.0% 20.4% 19.0% 27.5% 31.2% 21.3% 15.2% 12.1% 9.6% 8.0% 15.3%

13.6%

5.3% 3.1% 2.4% 2.4% 1.7% 6.6% 0.0% 15.0% 30.0% 45.0% 60.0% 4 Hours

r Less

5 Hours 6 Hours 7 Hours 8 Hours 9 Hours 10 Hours

r More

Feeling Sad & Hopeless Considered Suicide Attempted Suicide

N= 27,939 adolescents doi: 10.1007/s10964-014-0170-3

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sleep in high school

biologic imperative
sleep onset delayed

habits and schedules drive health, safety, and performance

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Translating sleep biology for high school students

You will do better on tests
You will look better
Your mood will be better
You will be less likely to have a car accident
You will be less likely to gain weight
You will live longer