Running head: SLEEP DEPRIVATION AND HEALTH 1

Sleep Deprivation and Health

Nicole Richter

Arizona State University

PPE 310: Healthy Learning Communities

Dr. Houston

November 15, 2017

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Introduction

Once an individual reaches certain milestones in life like college, a career, or parenthood

they are no stranger to sleep deprivation. Adolescents may experience lack of sleep due to

school, stressors, or other extenuating circumstances. Sleep deprivation has become widely

accepted in society as an unavoidable consequence of a fulfilling life. However, sleep hygiene is

just as important as nutrition and physical activity when it comes to a healthy lifestyle. Sleep

deprivation is defined as less than 8 hours/night for adults, less than 9 hours/night for

adolescents, and severe sleep deprivation is less than 5 hours/night (Roberts et al., 2009).

Shockingly, at least 50% of students in one study reported they got less than the recommended

amount of sleep per night (Wing et al, 2015). This can be caused by a lack of knowledge on the

importance of sleep or best practices, sleep disorders, or distractions such as video games. Sleep

deprivation effects every part of health. Social, physical, emotional, nutritional, spiritual, and

intellectual wellbeing all rely on consistent REM sleep. However, when individuals get the

recommended amount of uninterrupted rest they reduce their chances of health risks (Von Kries,

2011). This is why it is important to intervene early on in life and implement sleep education

programs in school. They can be incorporated with existing health classes that cover healthy

lifestyle information. Sleep deprivation has become a widely accepted part of life, but it has a

measurable impact on a persons wellbeing.

http://nrichterportfolio.weebly.com
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Review of Current Literature

The researchers, Meldrum and Restivo, were trying to find out if there is a correlation

between sleep deprivation in adolescents and health or behaviors. To do this they analyzed the

results of a risk behavior assessment administered to over 15,000 students. The participants self-

reported how many hours of sleep they got per night, and then twelve outcomes were examined.

These included both behaviors and health problems that might occur as a result of lack of sleep.

The results concluded that sleep deprivation did put adolescents at a greater risk of drunk

driving, fighting, drug use, obesity, etc. However, the research also found that the 7% of

participants who were extremely sleep deprived, less than 5hrs/night, have a significantly higher

chance of experiencing these negative outcomes.

Sleep Duration as a Risk Factor for Incident Type 2 Diabetes in a Multiethnic Cohort

wanted to evaluate the link between the amount of sleep a person got and whether or not they

developed type 2 diabetes. The researchers did this by assessing the two main risk factors for this

illness, which are insulin sensitivity and secretion. The participants consisted of 900 individuals

who did not have type 2 diabetes. They reported their sleep habits and had regular blood tests to

analyze their insulin secretion and sensitivity. Of the 900 participants, 146 developed incident

diabetes. The results showed that sleep deprivation can be a risk factor for developing insulin

resistance. The researchers also found a link between ethnicities, including non-Hispanic Whites

and Hispanics, and a more significant correlation between short sleep and developing diabetes

risk factors.

Roberts and associates wanted to study the effects of sleep deprivation, 6 hours or less

per night, on adolescents. They surveyed approximately 4,000 11-17-year-olds in the Houston

Metropolitan Area through interviews and questionnaires. These evaluations consisted of

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questions from validated sleep questionnaires to assess participants sleep habits. The four

categories they were assessing for how they were effected by sleep deprivation were

psychological, interpersonal, somatic, and academic performance. The researched showed that

less than 6 hours of sleep a night was linked to poor academic performance and self-esteem

issues. The researchers found that sleep deprivation was widely accepted as normal, but

encouraged multilevel intervention for adolescents to promote healthy sleep habits. They believe

that further research will show how this change can improve overall health.

The objective of Relationships Between Hours of Sleep and Health-Risk Behaviors in US

Adolescent Students was to see if adolescents who got less than 8 hours of sleep on a school

night were more likely to exhibit health-risk behaviors. The researchers used a self-administered

survey to assess 12,000 students in 9th-12th grade. The questionnaire covered sleep duration,

sleep habits, and behaviors. The health-risk behaviors that were considered were drinking

caffeinated beverages, physical activity, watching television, playing video games, tobacco use,

alcohol use, marijuana use, sexual activity, depression, and suicidal thoughts. Of the participants

who responded the majority of them reported having less than the recommended 8 hours of sleep

per night. The students who reported regular sleep deprivation were much more likely to engage

in risk behaviors. The results indicate a strong link between insufficient sleep and psychiatric

issues causing even more health-risk factors to be present.

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Synthesis of Current Literature

The four research articles in the Literature Review all came to the same general

conclusion that sleep deprivation is detrimental to health. Meldrum and Restivo (2014)

concluded that students who suffered from insufficient sleep were much more likely to exhibit

negative behaviors and experience health problems. In the article Sleepless in adolescence:

Prospective data on sleep deprivation, health and functioning (2009) the researchers found

something similar. Their results showed how sleep deprivation was linked to self-esteem issues

and poor academic performance. Beihl, Liese, and Haffners (2009) results showed a link

between sleep deprivation and risk factors for type 2 diabetes. Finally, the last article concluded

that the majority of adolescents are getting less than the recommended amount of sleep, and this

leads to poor choices and depression (Mcknight-Eily et al, 2011). The similar theme for the

articles, excluding the type 2 diabetes studies, is they focused on the effects of sleep duration on

adolescents. This is a critical time of development and when individuals are experiencing more

stressors, so quality sleep is critical. The differing theme was they focused on different areas of

health. They covered mental health side effects, academic performance, physical health, and risk

behaviors as a result of sleep deprivation. The overall conclusion is that sleep hygiene is just as

important to a healthy lifestyle as is nutrition or exercise. This research supports the need for an

intervention into the sleep habits of everyone, but especially adolescents. Roberts and associates

(2009) recommend early intervention and programs to prevent this problem from growing.

Incorporating sleep hygiene into health classes and refusing to accept sleep deprivation as just a

part of life will help promote healthy habits. It will lead to less health problems, improved

academic performance, and reduce negative behaviors.

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Practical Implications

People expect to lose sleep over school, work, or children but they have learned to

compensate. However, what they might not realize is that these habits can lead to a decline in

health and well-being (Mcknight-Eily et al, 2011). One of the age groups most prone to sleep

deprivation is adolescents, primarily in 9th-12th grade. Implementing a prevention and treatment

program can help reduce their likelihood of health issues (Von Kries, 2011). The education

program on the effects of sleep deprivation on health and academic performance will last the

entire year, with special emphasis during the first week. The students will be graded on their

participation and the accuracy of their public service announcement. They will not necessarily be

graded on the improvements they make, but how hard they try. Research shows that knowledge

alone doesnt change habits, but students need incentives and accountability to progress (Wing,

et al, 2015). Parents and teachers can have a significant impact on the learning experience for

children (Wing, et al, 2015). Healthy sleep habits are beneficial for the whole community. There

are less sleep-related accidents, higher productivity, and less illness. The schools and

communities can work together during the program to make this difference.

Marketing

To increase the effectiveness and participation in the sleep education program I will send

out flyers to parents (Appendix A) that contain important information. During the first week, I

will use charts and visuals (Appendix B) to engage students in the learning experience. These

visuals will also be used to influence administrators and teachers to support the program. Finally,

I can infuse technology into the lesson by allowing the use of apps on smart phones and sleep

trackers, like the Fitbit, to help students keep an accurate sleep log (Appendix C). Marketing

offers a powerful tool for reaching more people, even outside the classroom
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Admin

To incorporate sleep hygiene into the school-wide curriculum I will need to present a

proposal to the administrators and teachers. I will cover how sleep deprivation leads to more

problem behaviors to show the benefit to the school (Meldrum & Restivo, 2014). I will also

present data on how fixing this health crisis can lead to better academic performance (Roberts et

al., 2009). It is important to appeal to their interests to gain support.

Committee

This program allows for collaboration between students, families, and educators. They

can analyze their sleep habits together, identify risks, and brainstorm ideas of how to make a

difference. Students all learn differently and each classroom is unique so teachers can find a plan

that helps all the students. Hopefully, this wellness committee can work with leaders in the

community to help find a way to promote sleep hygiene for everyone. This can mean changes in

the operating hours of businesses or foods/beverages available in schools and recreation area. A

wellness committee will be the key to the longevity of the program.

Educational Component

There are many peer-reviewed articles that can be incorporated into the education

program. However, to keep students engaged there should be a fun and creative side to learning

too. Therefore, they will complete the public service announcement. They will not only learn

valuable information, but develop their academic skills. The more areas of the curriculum that

are incorporated the more likely the administrators are to allow the program to be implemented.

Success will be measured by the accuracy of their presentations, participation, and improvement

by the end of the year. The program will be successful if it creates a change and involves

teachers and families.

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Recognition

At the end of the year there will be one final lesson on sleep hygiene where students will

show their improvement, or attempts at improvement, and submit proof. This can be a detailed

log or data collected on a smart device. There will be no limit to the number of winners,

everyone is capable. The more their families are involved or improvement they make the more

they will get. No student will be punished for failing, only not trying. The public service

announcements they create can be sent to local news stations to promote the program and

participation.

Scheduling

This event is not designed to be a one-time thing, because it is crucial to the health of

adolescents. It also takes time for change and continued support. The first week and hour should

be dedicated to the education part every day. Then, on the last day an additional hour should be

prescribed for the public service announcement projects. After that initial week, there should

continue to be one hour a month for teaching and discussion. The final lesson where awards are

handed out should be during the end-of-year party. This schedule will be the best way to enact

change and promote healthy sleep habits in adolescents.

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Conclusion

Sleep deprivation is a health issue that effects the majority of adolescents and adults.

While it has become accepted as a fact of life, it has been proven to be detrimental to a persons

wellbeing and productivity. The National Sleep Foundation recommends 8-10 hours per night for

teenagers and 7-9 hours per night in adulthood (National Sleep Foundation, 2015). Not following

these guidelines can lead to health-risk behaviors and illness. Adolescents are more prone to

obesity, drug use, drunk driving, type 2 diabetes, poor academic performance, and depression

according to current literature. Early intervention can be the key to developing good sleep

hygiene and avoiding the negative side effects.

A structured program integrated into the health curriculum in high school would be

effective and educating adolescents. Educators should create a solid foundation with daily

instruction the first week that is then reinforced every month. The entire school and parents

would be encouraged to participate so they could benefit as well. Their involvement would make

the program more likely to be successful. At the end of every year participants will be rewarded

for practicing positive sleep habits. The program will be considered successful if the public

service announcements created by students are used in the school and local news channel. Over

the next several years if the number of incidents and illness decrease that could be attributed to

the sleep education program. Students would continue to receive refreshers to make sleep

deprivation a thing of the past. These habits would follow them throughout their life and make

them healthier and more productive adults.

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Appendix A
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Appendix B

(Meldrum, & Restivo, 2014)

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Appendix C
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References

Beihl, D. A., Liese, A. D., & Haffner, S. M. (2009). Sleep Duration as a Risk Factor for Incident

Type 2 Diabetes in a Multiethnic Cohort. Annals of Epidemiology, 19(5), 351-357.

doi:10.1016/j.annepidem.2008.12.001

Langley, H. (2017 September 19). Counting sheep: The best sleep trackers and monitors.

Retrieved from https://www.wareable.com/withings/best-sleep-trackers-and-monitors

Mcknight-Eily, L. R., Eaton, D. K., Lowry, R., Croft, J. B., Presley-Cantrell, L., & Perry, G. S.

(2011). Relationships between hours of sleep and health-risk behaviors in US adolescent

students. Preventive Medicine, 53(4-5), 271-273. doi:10.1016/j.ypmed.2011.06.020

Meldrum, & Restivo. (2014). The behavioral and health consequences of sleep deprivation

among U.S. high school students: Relative deprivation matters. Preventive Medicine,63,

24-28.

National Sleep Foundation. (2015, February 2). National Sleep Foundation Recommends New

Sleep Times. Retrieved November 15, 2017, from https://sleepfoundation.org/press-

release/national-sleep-foundation-recommends-new-sleep-times

Roberts, Robert E., Roberts, Catherine Ramsay, & Duong, Hao T. (2009). Sleepless in

Adolescence: Prospective Data on Sleep Deprivation, Health and Functioning. Journal of

Adolescence, 32(5), 1045-1057.

Von Kries, R. (2011). Sleep and Health. Bundesgesundheitsblatt-Gesundheitsforschung-

Gesundheitsschutz, 54(12), 1269.

Wing, Y. K., Chan, N. Y., Yu, M. W., Lam, S. P., Zhang, J., Li, S. X., . . . Li, A. M. (2015). A

School-Based Sleep Education Program for Adolescents: A Cluster Randomized

Trial. Pediatrics, 135(3), 635-643. doi:10.1542/peds.2014-2419