Lesson video

Hello, I'm Mr. Whitehead, and welcome to the RSHE Health and prevention, Sleep and Routine Unit.

In this lesson, we're going to be looking at the impact of poor sleep.

Okay, let's get started with the lesson.

To complete the lesson, you will need the following items, a piece of paper or a notepad, and a pen or a pencil.

There'll be opportunities where you'll be asked to take notes or where you'll need to complete a task throughout the lesson.

So it's really important that you have these items. If you don't, quick, click, go and grab them.

And then we can start our lesson.

So the agenda of the lesson today.

First of all, you should have already completed the intro quiz.

And hopefully, you got five out of five on that quiz.

We'll then go to take a look at three key terms that you'll need to know throughout the lesson.

We'll then go to look at the impact that poor sleep could have on our weight, our mood, and on the ability to learn.

And finally, you will be asked to complete the exit quiz at the end of the lesson.

Let's take a look at the key words and key terms that you will need to know throughout this lesson.

So the first one is sleep.

And sleep is a condition of body and mind that typically reoccurs for several hours every night, in which the nervous system is relatively inactive, the eyes are closed, the postural muscles relaxed, and consciousness practically suspended.

The second one is sleep deprivation.

And sleep deprivation occurs when a person is not able to get enough sleep.

The amount of sleep needed to feel refreshed and function well depends on the individual and varies across the ages.

Getting enough sleep each night is really important.

And the final one you will need to know is leptin.

And leptin is a hormone released by fat cells.

It helps regulate how many calories you burn and how much you eat, which in turn regulates how much fat tissue your body stores.

Okay.

Now you briefly know the key terms and keywords.

Let's start with the lesson.

To start us off, I want you to think about how much sleep you get per night.

Take an opportunity now to pause the video and have it think about roughly each night, how much sleep do you get.

Okay.

Pause now.

Welcome back.

Okay.

So now you should have a rough number of how many hours you sleep per night.

Let's take a look at what you should be getting for your age.

So using the table on the screen, you can figure out based on your age, how much sleep you should roughly be getting each night.

Okay, let's move on.

For those that John Does for lesson one in this unit, you will already know the difference between a good sleep and a poor sleep.

But if you didn't, don't worry we're going to quickly go through it now.

So you know exactly the difference.

So in a good sleep, you will fall asleep as soon after getting to bed or within 30 minutes of getting into bed.

Whereas a poor sleep, it will typically take you more than 30 minutes to fall asleep.

Where a good sleep, you typically sleep straight through the night, waking up no more than once per night.

Whereas a poor sleep, you will be waking up more than once throughout the night.

A good sleep, if you wake up during the night, you'll typically fall back to sleep within 20 minutes.

Whereas a poor sleep, you will lie there for longer than 20 minutes, and it'll take you a while to get back to sleep.

When you've had a good sleep you will feel rested, restored, energised.

Whereas if you've had a poor sleep, you will feel stressed, emotionally exhausted, and a little bit angry than you would do usually.

Okay.

You now going to take this opportunity to answer the following question.

How many hours of sleep per day should a 6 to 12 year old aim for? Is it 10 to 12, 9 to 12, 11 to 13 or 8 to 10.

Take a few seconds now, to think of the answer and then we'll go through, to see what it is.

Welcome back.

So let's take a look at how many hours per day a 6 to 12 year old should aim for.

And the answer is of course, 9 to 12 hours per day.

It is really important that you are getting the right amount of sleep to ensure that you're getting the maximum impacts from sleep.

And you wake up feeling refreshed and energised, ready for the day.

Okay.

Let's take a look at sleep deprivation.

So sleep deprivation, just to remind us that sleep deprivation occurs when a person is not able to get enough sleep.

And this is what we know as poor sleep.

And the symptoms that are associated to sleep deprivation include, slowed thinking, reduced attention span, worsened memory, poor or risky decision-making, lack of energy and mood changes including feelings of stress or anxiety.

We're now going to take a look at the impact of poor sleep on our weight.

So first of all, leptin can have a huge impact on us putting on weight.

So as we already know, leptin is a hormone which tells our brain that we are full.

When we get less sleep, there is less leptin produced.

When there's less leptin in our brain, it increases our appetite, so we want to eat more, and eating more will inevitably put on more weight.

Also in terms of the lack of activity, the less sleep we have, means the less energy we will have.

Which shows, and is shown in many studies, that the less energy we have, the less likely we are to go and be active and take part in some kind of physical activity.

And low levels of physical activity, leads to weight gain.

So overall, poor sleep can impact on weight gain.

Okay.

Based on the information that we've just gone through we want to answer the following question.

Sleep deprivation will most likely cause weight loss.

Is that true or is that false? And I'm going to give you a few seconds to think about this one before we go through the answer.

Welcome back.

Okay.

Let's take a look at the answer.

So sleep deprivation will most likely cause weight loss.

True or false? And of course, the answer is false.

Sleep deprivation causes a reduction in leptin which increases our craving for food possibly, resulted in weight gain.

Well done.

If you got that one right.

Okay.

Let's move on.

Not only does poor sleep affect our weight, but it can also affect our mood.

Have you ever felt irritable, short-tempered and anxious after numerous poor night's sleep? Well it's normal to feel stressed, mentally exhausted, sad, and angry.

So don't worry if you do feel like days after numerous poor night's sleep.

It is what happens when we wake up in the morning and we wake up tired, but not only does sleep affect mood, but mood affects sleep.

So as you can see on the diagram on your screen, as you can see the cycle, that is also known as the cycle of sleep deprivation, we start off with a lack of sleep, which then leads to tiredness, and then that can lead to difficulty coping with day-to-day life and tasks that we may be obtaining.

And then our low self-esteem comes in, and then we have these feelings of worry and stress, which can then have a knock on effect on the following night's sleep, and it just becomes a constant cycle.

So it's really important that if you are struggling with your mood, because of your poor night's sleep, please get support and help.

And you can take small steps by correcting sleep habits.

And you've, if you head over to lesson two, there is lots of tips on how you can improve your sleep habits and routines before bedtime.

And also, you can also speak to a parent, carer or teacher, who will advise you and point you in the right direction of where you can get help for your sleep.

Okay.

Based on the information that we've just gone through, you're going to answer the following question.

The cycle of deprivation can never be broken.

Is that true? Or is that false? Take a few moments just to think about the correct answer for this question.

Welcome back.

Okay.

We're now going to go for the answer for the question I just asked you.

So I asked, the cycle of sleep deprivation can never be broken.

Is that true? Or is that false? And of course the answer is false.

The sleep cycle of deprivation can be broken.

This can be done by changing bedtime habits that will improve our sleep.

If you are worried about your sleep, speak to an adult or your doctor.

Okay, let's move on to the next part of the lesson.

So already this lesson, we have looked how poor sleep can impact upon our weight and our mood.

We're now going to look at how it can impact on our ability to learn in school.

So the first section that we're going to look up is the cognitive function.

So it's how our brain works when we're trying to focus upon information, retaining information.

So the first thing that it can impact upon is decrease our attention span.

So when we're trying to concentrate in lesson, where we will struggle because of the lack of sleep that we've had the previous night.

it can impair our memory, making it difficult for us to retain information inside our brains, and it can slow down the processing.

So when the information is coming from the teacher, we're struggling to process certain parts of our learning.

And lastly, it can reduce our creativity.

So in subjects where we will need our creativity, a lack of sleep and sleep deprivation will reduce that creativity that we have.

The second part that we're going to look at, includes mood and behaviour of how it might impact us in school.

So the first one we're going to look up is excessive daytime sleepiness.

So this can happen early on in the morning, or later on in the afternoon whilst we're in school.

And then we're becoming sleepy while in school we're going to struggle to learn and take in that information.

So it's really important that we are getting enough sleep and a good quality sleep.

Secondly, poor decision-making when we're in a lesson.

Aggression, so that there has been links between those that have a bad sleep, a poor quality sleep, and those that have high aggression is going to lead you making mistakes.

And say you are doing things that you wouldn't normally do.

For flair hyperactivity.

So it's going to make our brains hyperactive and make us more active than normal.

And lastly, it's going to impact upon our anxiety and depression whilst we're in school.

So all these put together, can be a negative impact and effect of a poor quality sleep.

So it's really important that we are getting between the hours that we are guided to have for our age, and we're getting to sleep, and we're having a routine put in place to make sure that we have a good quality sleep every night.

Just before we finish off by doing the exit quiz, we've got one last task to do before we can complete the lesson.

So, you are to create an information poster informing primary school students about the impacts of poor sleep.

And here are some things that you need to include.

So you need to include sleep deprivation.

So what is it and what are the symptoms. How sleep deprivation can impact upon our weight, our mood and our ability to learn.

Now, you may want to include your own research, you conduct some research online and you can use the NHS website, the Sleep Foundation, they have some brilliant resources and information on there that you can use to put as much information on this information poster as you can.

Don't forget, it is for primary school students so make sure that it's colourful and it's easy to read for those students.

Okay.

Take this opportunity now to pause the video and complete this task.

Once you've completed the task, resume the video and we can finish off the lesson.

Pause now.

Welcome back.

And thank you so much who are engaged in the lesson today, you have all been outstanded.

I would love to see your information posters.

So if you would like to, please ask your parent or carer, to share your work on Twitter tagging @OakNational and #LearnwithOak.

It's been a pleasure to teach you all today and I hope to see you all again soon.

Take care.

Bye for now.