Final Outline

Specific Goal: My audience will learn the importance of getting a proper

nights worth of sleep, and the benefits/consequences that can come as a
result.
Application:
Hopefully my audience will realize what lifestyle changes
they need to make in order to allow their body to reap all the benefits from
having the right diet, getting enough exercise, sleeping enough hours etc.
Ethos:
Primary: I suffer from anxiety and Ive learned (through
counseling) that allowing my body time to recover every night (for 8-10
hours) will help lessen my anxiety and also helps with other health benefits
etc.
Secondary Ethos: I will cite 5 references out loud in my speech.
Pathos: I am going to tell the story of Courtney Quinn who is a 20 year old
woman who fell asleep while driving. She ended up severely injuring an 11
year old girl and killing this little girls grandmother.
Logos: I am going to list off warning signs that come along with sleep
deprivation, as well as what benefits can be seen in individuals who are
indeed following the right sleeping patterns.
Audience Assessment: My audience obviously knows that there are certain
sleep requirements that come along with different ages, but I guarantee
that they dont know how truly important getting enough sleep really is. My
goal is to help spread awareness of how detrimental it can be from skipping
out on the daily habits that would indeed create a healthier and happier
lifestyle for us all.
Adaptation to Audience: I will take complex explanations and concepts
and relate this to more commonly understood terminology. Im also going to
explain the little things (that all of us can do) to simply create a healthier life.
Pattern of Organization: I will use topical order as well as cause and
effect.
1. Introduction
Sobbing between words, Courtney Quinn apologized to Jennifer Eberts
family, saying she will never forgive herself for falling asleep while driving
and causing the crash that claimed the 65-year old Walnutport womans life.
(Schroeder)
A. According to court records, Quinn admitted to have only gotten 3 hours
of sleep in the 36 hours leading up to the crash.
B. A state trooper found Quinns cellphone in the car after the crash and
saw a text message conversation on the screen. The text said Im so
tiredI told them I wont remember driving home. Thats happened to
me before.
2. Thesis:

Final Outline
Knowing how sleep can positively and negatively affect your life might
just change the way you decide to care for your body.
Preview:
Im going to tell you why it really does matter if youre getting between
8-10 hours of sleep per night.
A. Im going to tell you the 11 warning signs that you can notice in
yourself (or others) that present itself when one is sleep
deprived.
B. Im going to tell you about how much sleep is required in
accordance to your age as well as 7 tricks that can help someone
have a better nights worth of sleep.
C. Im going to describe the 5 amazing things that your brain does
while youre fast asleep and why its so important to allow your
brain enough time to complete these incredible phenomenas.
Transition:
Now that Ive given you a preview of the overall importance of getting
enough sleep, lets take a deeper look into what symptoms of sleep
deprivation look like.
Body
3. We know radical changes that occur in adolescence, including
tremendous hormonal shifts and significant brain development, affect
teenage behavior. But the physical, mental, behavioral consequences
of chronic sleep deprivation are profound, too. With studies showing
that 60 to 70% or American teens live with a borderline to sever sleep
deprivation (Garey) (Institute, 2016)
Transition:
Now that we know what consequences come from sleep deprivation in
teens, lets take a closer look into what all that entails.
A. Time for bed- Though you may think your five-hours-a-night habit is
nothing to worry about, chronic sleep deprivation has been tied to an
increased risk of type 2 diabetes, cardiovascular disease, obesity, and
depression. (Swalin, 2016)
B. Youre always hungry- "If the brain is not getting the energy it needs
from sleep it will often try to get it from food, Running low on rest can
increase the production of ghrelin, also known as the hunger hormone,
in your gut. Too much ghrelin makes your body crave fatty and sugary
foods. Poor sleep can also mess with leptin, the satiety hormone.
"When you're not sleeping properly you tend to eat more of what
you're craving because you're not feeling the signals to stop eating."
(Swalin, 2016)

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C. Youve gained weight- "When you're tired, you don't watch what
you're eating," Dr. Winter says. "You just look for all kinds of things to
help you feel more awake." (Swalin, 2016)
D. Youre more impulsive- People tend to act without thinking when
they're exhausted. You also might find yourself doing or saying things
you don't necessarily mean, like lashing out at a spouse or ranting at a
co-worker. (Swalin, 2016)
E. Your memory is shot- sleep helps clear toxic molecules from the
brain. So not getting enough regularly could impair your brain's ability
to keep the nervous system clear. (Swalin, 2016)
F. Youre having trouble making decisions- "Sleep deprivation can
affect speed and higher-level cognitive processing," Baron says. That
means essential functions, like problem solving or time management,
become even more difficult to carry out. (Swalin, 2016)
G. Your motor skills are off- "When you're tired, there's a lapse in how
you neurologically function in general," Dr. Winter says. With lowered
reaction time and concentration also comes more difficulty with
movement." (Swalin, 2016)
H. Your emotions are all over the place- "You become over-reactive to
emotional stimuli," Baron says. So things that normally haven't gotten
you worked up in the pasta tear-jerking movie or big work
deadline... (Swalin, 2016)
I. You get sick often- "If you're not sleeping properly there can be
significant issues in terms of your body's ability to fight off infections.
(Swalin, 2016)
J. Youre having trouble seeing- "When fatigued, you're not able to
control the muscles of the eye as well." (Swalin, 2016)
K. Your skin isnt looking good- While you're out, your skin works to
repair any damaged cells, and so not getting enough rest can disrupt
the process. (Swalin, 2016)
4. Like I discussed previously, teenagers need between 8 & 10 hours of
sleep, so lets discuss why that number is so important, and what else
we can do to prepare ourselves to better reach that number.
Transition:
Pay careful attention to your mood, energy, and health after a poor
nights sleep versus a good one. Ask yourself How often do I get a good
nights sleep? Like good diet and exercise, sleep is a critical component to
overall health. (NSF)
A.
B.
C.
D.

Stick to a sleep schedule, even on the WEEKENDS! (NSF)

Practice a relaxing bedtime ritual (NSF)
Exercise daily (NSF)
Evaluate your bedroom to ensure ideal temperature, sound &
light (NSF)

Final Outline
E. Sleep on a comfortable mattress and pillows (NSF)
F. Beware of hidden sleep stealers, like alcohol and caffeine (NSF)
G. Turn off electronics before bed (NSF)
5. We spend a third of our lives sleeping, an activity crucial to our health
and well-being as eating. As discussed previously, theres a list of
things that we can do to make our sleeping process a more productive
and positive experience.
Transition:
We now realize the literal importance that comes from sleeping, and
how we can make the most out of the few hours we have in bed. Lets now
take a look at what goes on in our brain while our bodies are fast asleep.
A. Makes decisions- the brain processes complex stimuli during
sleep, and uses this information to make decisions while awake.
(Gregoire)
B. This shows the brains ability to process new information while
asleep but also while being unconscious. (Gregoire)
A. Creates and consolidates memories- While youre
asleep, the brain is busy forming new memories, consolidating
older ones, and linking more recent with earlier memories,
during both REM and non-REM sleep. (Gregoire)
B. Lack of rest could have a significant affect in the
hippocampus, an area of the brain involved in memory
creation and consolidation. (Gregoire)
A. Makes creative connections- The mind in an unconscious resting
state can make surprising new connections that it wouldnt normally
make. (Gregoire)
B. When a person is waking up from sleep, they are more likely to have
these ah-ha moments where they can make connections to things
that they wouldnt normally perceive.
A. Clears out toxins- Researchers at the University of Rochester
discovered that during sleep, the brains of mice clears out
molecules related to neurodegeneration.
B. The space between brain cells actually increased while the mice
were unconscious, allowing the brain to flush out the toxic
molecules that built up during waking hours. (Gregoire)
A. Learns & remembers how to perform physical tasks- The
brain stores information into long-term memory through
something known as sleep spindles, short bursts of brain waves
at strong frequencies that occur during REM sleep. (Gregoire)
B. This is helpful when it comes to tasks like driving, dancing etc.
Transition:

Final Outline
You would have to be absolutely crazy to not to want to allow your
body to reap these benefits.
Conclusion
6. In conclusion, sleep really is more than just closing your eyes and
simply getting rest for a few hours.
A. Its crucial to recognize warning signs of sleep deprivation
in yourself and those around you.
B. One should know how much sleep their body really needs,
and they should also know what things they can do to help
maximize their sleeping time.
C. You also need to recognize the benefits that come from
allowing their body time to fully and most efficiently
recover from the previous day.
7. If you can take the time to recognize sleep deprivation, you could save
the life of yourself or even a loved one.
References
Foundation, N. S. (2016). How much sleep do we really need? Retrieved
August 1, 2016, from
https://sleepfoundation.org/excessivesleepiness/content/how-much-sleep-dowe-really-need0
Gregoire, C. (2014, September 28). 5 amazing things your brain does while
you sleep. Huffington Post. Retrieved from
http://www.huffingtonpost.com/2014/09/28/brain-sleep-_n_5863736.html
Schroeder, L. M., & Call, T. M. (2015, April 28). Woman, 20, gets jail for fatal
drowsy driving crash. Retrieved August 1, 2016, from
http://www.mcall.com/news/breaking/mc-parkland-courtney-quinn-fatalcrash-sentence-20150427-story.html
Swalin, R. (2016). 11 signs youre sleep deprived. Retrieved August 1, 2016,
from http://www.health.com/health/gallery/0,,20906153,00.html
What Happens When Teenagers Don't Get Enough Sleep | Child Mind
Institute. (n.d.). Retrieved July 31, 2016, from
http://childmind.org/article/happens-teenagers-dont-get-enough-sleep/