LESSON-3-Sleep-and-Stress-Management.pptx

About stress and sleep management

1. Sleep and Stress Management

2. Sleep Sleep plays a major role in ensuring the good health and well-being of an individual. Sleep recharges a person's brain, helps repair cells, and helps the body release important hormones.

3. Sleep loss Sleep deprivation can make a person feel cranky; decrease alertness; and trigger feelings of stress, anger, and sadness. National Sleep Foundation found out that sleep loss, regardless of age, reduces learning memory and physical performance and affects mood.

4. Sleep loss An hour or two of sleep loss matters, even to you as students. Diabetes, obesity, and some cardiovascular diseases are linked to long-term sleep loss. A person do not get enough sleep mainly because of the many activities that they are engage with.

5. How much SLEEP do you really need. Age Sleep Needs Newborns ( 0-2 months ) 14-17 hours Infants ( 3-11 months ) 12-15 hours Toddlers ( 1-2 yrs old ) 11-14 hours Preschoolers ( 3-5 yrs old ) 10-13 hours School-aged children (6-13 years) 9-11 hours Teenagers (14-17 years) 8-10 hours Adults 7-9 hours

6. Here are some practical ways to establish better sleeping habits: Establish a routine for sleeping and waking times, including weekends, and then stick to it. For instance, always sleep at nine in the evening and then wake up at six or seven the next morning. Follow this routine every day, even during weekends.

7. Ensure that your sleeping area is conducive for sleeping, which means it should be quiet, well ventilated, and free from possible distractions. Get regular exercise, but make sure your exercise sessions are not close to your sleeping time. Avoid caffeinated drinks and sweet food in the evening. Turn off or put into silent mode your electronic devices before you sleep.

8. Stress Management Periods of stress probably haunt you at times. The term stress becomes colloquial whenever someone is in great distress, or is experiencing exhaustion, whether physical, emotional, or intellectual. Long-term consequences of stress can lead to health problems and prevent you from experiencing a good quality of life.

9. Stress Renowned stress researcher Hans Selye defined stress as the " nonspecific response of the body to any demand or change." Selye called this response general adaptation syndrome.

10. STRESSOR - something that causes or contributes to stress. Physical - (e.g., pain, thirst, hunger, illness) Emotional - (e.g., worry, fear, anger, love) Social - (e.g., relationships, peer pressure).

11. BREATHING and STRESS MANAGEMENT Many stressful moments affect a person physically ( e.g., increased heart rate, headache, and heavy sweating, among others ) and mentally (e.g., clouded and unclear judgment, negative thinking, loss of self-confidence, and more).

12. Three Breathing Practices Sigh breath Slowly breathe in through the nose until your lungs are completely filled with air. Then exhale out through the mouth in a sigh until your lungs are completely empty of air. Repeat three to five times.

13. 2. Four-count breath Take a cleansing breath in and out through the nose. Beginning on the next inhale, you will breathe in slowly for a count of four. You will then exhale slowly for a count of four. Repeat five to 10 times.

14. 3. Thought speedometer You need to take a cleansing breath and focus on how you feel when you exhale. With your eyes closed, you will visualize a speedometer in a car. You need to visualize the needle of the speedometer pointing to the "speed" that represents the current state of your thoughts and emotions.

15. MINDFULNESS Mindfulness as "the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis."

16. It is essentially similar to "being in the moment." Too many times, people catch themselves dwelling on the past, overthinking about "what ifs," or dreaming about the future. But while learning from or reminiscing the past and planning for the future are normal and at times important, people still need to bear in mind that the here and now is just as vital.

17. REFLECT UPON What are your stressors? How do you manage to overcome stress? Have you ever been in a situation where you were overwhelmed with stress? Share your experience(s) where you were in a very stressful situation and what did you do to overcome it?

18. Teacher Resources Page