Having a consistent sleep schedule is key to helping you fall asleep at bedtime, and be able to wake up on time. If you remember the basics of sleep, our sleep is controlled by two main things. The first, homeostatic sleep pressure, requires that we are awake a certain number of hours before we can […]
Why Join the Healthy Sleep Challenge?
How does it work?
Sign up through the “join now” button to take the healthy sleep challenge March 5 – April 1, 2018
Learn about a sleep health habit each week, set personal goals, and track your sleep habits via an email link!
Students who log 4 days or more each week will be entered to win prizes!
- 10 Fit Bits (grand prize)
- 75 CamelBak water bottles
- Blue light blocking glasses
- Gifts certificates to Raising Cane’s, Celebrity Lanes, Zane’s Italian Bistro
Prize winners will be randomly selected weekly among students who meet the participation requirements. Grand Prize Fit Bit Flex winners will be selected at the conclusion of the challenge from the list of students who participate all four weeks.
Keep reading below to learn more about sleep! Be well!
The Basics of Sleep and Signs of Sleep Deprivation
We are so excited that you are choosing to be part of the CCSD Fit Sleep Challenge! Each week there will be a new goal to help you focus on different sleep health behaviors. But before you jump in, watch this video to learn more about the basics of sleep.
Who Needs Sleep? Everyone!!
Every aspect of your life is impacted when you don’t get enough sleep. For example, when you don’t get enough sleep it is harder for you to concentrate in school or at work, you are more likely to get sick, you will feel more irritable, and it will be harder for you to perform your best, whether in the classroom or during activities/sports.
If you’ve ever thought “sleep is for slackers” or “sleep is a waste of time,” here is a brief video that tells you even more about what happens when you don’t get enough sleep.
How Can You Tell if You Are Getting Enough Sleep?
How much sleep you need is different than how much sleep you can get by on. Most teens need have a biological need for about 9 hours of sleep, but each person has an individual sleep need, so some need more and some need less. You need more sleep if:
- It is REALLY hard to wake in the morning. Whether you wake on your own or with an alarm clock (or parent) waking you, when you are getting enough sleep you should be able to get up and get going within 15 minutes. If you have to use multiple alarm clocks, or your parents have to repeatedly shake or shout at you to get you up, this is a sign you are not getting enough sleep.
- You sleep 2 more hours on weekend nights then on school nights. This is a sign that your body is trying to catch up on sleep that you miss during the week.
- You fall asleep at school or other times you should be awake. You should not be falling asleep in school if you are getting enough sleep. You should also not be falling asleep while doing homework, attending sporting events, or other activities throughout the day.
In addition to feeling sleepy or tired when you don’t get enough sleep, most people also feel more irritable, sad, or angry. If you pay attention to these cues, you can figure out how much sleep you need!
We want you to feel your best and be your best. So, the goal is to learn all about your own sleep. This includes figuring out how much sleep is best for you, what behaviors during the day impact your sleep at night, and how the amount and timing of your sleep impacts how you feel and act during the day.
The goals for this challenge are not earth shattering, in fact they are probably things you’ve already tried at some point or another. But hopefully with a clearer understanding of WHY each of these sleep health behaviors are important, you will be more likely to give them another chance!
- Week 1 – Maintain a consistent sleep schedule
- Week 2 – Limit caffeine after lunch
- Week 3 – Turn off electronic devices 30 minutes before trying to go to sleep
- Week 4 – Be physically active 30-60 minutes a day