Sleeping Effectively

Sleeping Effectively

By Greg Ladd

Purpose: To inform my audience on how to get more effective sleep.

Thesis: Sleeping effectively is very important in every one of our lives and it has a great impact on our individual health and productivity.

Formal Outline of Speech

Introduction:

I.  Sleep is something that most of us take for granted; we just do it and don’t give any thought to it, but we really ought to.

1.  As college students, we don’t live a very traditional lifestyle.

a. It is the “norm” to fit as much as possible into a day and sleep as little

as possible while still being able to function the next day.

II.  Each one of us should really start paying attention to not only how much sleep we get every night, but also the quality of sleep that we do get.

III.  [Thesis] Sleeping effectively is very important in every one of our lives and it has a great impact on our individual health and productivity.

IV.  [Preview] I will show you how getting effective sleep relates to each and every one of us and can improve our quality of life.

Body:

I. Most of us don’t get enough sleep, and those of us that do probably don’t sleep “effectively.”

A.  According to James Maas, sleep expert and professor of psychology at Cornell University, a vast majority of Americans are sleep deprived.

1.  So what exactly is “a vast majority?”

a. Well, studies from the National Sleep Foundation show that around

72% of Americans get less sleep than their bodies need on a regular

basis.

2.  72%, In other words, nearly three fourths of us do not get the proper amount of sleep that our bodies need.

3.  Also from the National Sleep Foundation, of the remaining 28% of Americans who do get enough sleep, only half of them sleep “effectively”.

4.  Even more interesting, and a matter for concern, according to these studies, only 14% of all Americans get a “good night’s rest”.

a. That is less than 2 out of 10 people who sleep effectively.

(Transition) Now that we have looked at some actual statistics and have seen how sleep deprived we are, let’s see how we can improve our sleeping habits.

II. According to the Center for Healthy Aging, there are many ways to improve your sleeping habits.

A.  For one, better daytime habits have an impact on the quality of sleep you get.

1.  It is for the best if you can avoid napping, but if you must nap make it for less than 30 minutes and keep it early in the day.

a. As a general rule, you shouldn’t nap after 3 p.m.

2.  Limit the use of caffeine and alcohol, especially for several hours before bedtime.

3.  Exercise earlier in the day so that you have time to come down from the adrenaline before trying to sleep.

B.  Your sleep environment also plays a role in the sleep process.

1.  Make sure your bed is large enough and is comfortable for you.

2.  Try not to use your bed for anything besides sleeping.

a.  It is not a good idea to read or do homework on your bed because this confuses your body as to whether your bed is a place for work or relaxation.

3.  Don’t let your alarm clock make you anxious.

a.  It is best if you can’t see your clock when you are trying to sleep because it can cause you to be distracted.

C.  The Center for Healthy Aging also suggests that a better pre-sleep ritual can aid in getting your desired rest.

1.  Set aside time to relax before going to bed so that you don’t have to adjust your body so suddenly.

2.  Write down a list of your worries and concerns.

a.  Use this list to contemplate each of them before bed time so you don’t keep yourself awake later.

3.  Only eat a light snack before bedtime, a heavy meal can disrupt the normal sleep cycle.

4.  Also, make it a part of your routine to try to go to bed and wake up at the same general time every day.

a.  Keeping a set schedule helps to keep your body’s clock in check.

(Transition) These tips from the Center for Healthy Aging for getting better sleep can truly make your lifestyle healthier and more enjoyable.

III. The positive effects of getting a good night’s sleep are endless.

A.  The single-most important result from effective sleep is the consolidation of memory. Taken from an article in New Scientist, studies show that this is the main physiological function of sleep in our bodies.

1.  This being said, without any sleep, it would be nearly impossible for us to learn and retain information.

a. So, in getting less effective sleep, you are basically decreasing your ability to learn.

B.  Other functions of good sleep include being sharp-minded and alert.

1.  Also from New Scientist, it is proven that effective sleep plays a central role in your alertness.

2.  Those who have had a good, effective, night’s rest show to have quicker reactions and reflexes.

C.  Sleep is also an important factor in diminishing stress and pressure.

1.  Getting good sleep is key in ridding oneself from stress and pressure built up during the day.

a. Scientists find that the relaxation experienced through an effective night’s rest helps release the tension of the mind brought on by stress.

2.  Also, those who don’t get effective sleep tend to keep their stress levels up much higher than those who do.

(Transition) These positive effects of healthy sleep are largely important in every one of our lives and should be considered.

Conclusion:

I.  Studies find that most of us don’t get enough sleep, but this does not have to be the case.

II.  As I have explained to you here today, there are many things we can do to help our bodies to sleep more effectively; through better daytime habits, a good sleep environment, and better pre-sleep rituals.

III.  If you follow these key ideas, you will experience a better way of life.

A.  You will enhance your ability to learn.

B.  You will find yourself being more alert and aware of your surroundings.

C.  As well as living life in a more relaxed, less stressful way, and who wouldn’t want to have such a life?

Bibliography

Maas, James. Wellness, Sleeping for Success. March 2, 2002. Obesity, Fitness and Wellness Week, Atlanta. Proquest. February 23, 2004.

Popular Scientific Review of Theories About the Role of Sleep. New Scientist. Vol. 21. Issue 9. June 14, 1997.

Tips for a Good Night’s Sleep. 2003. Help Guide. 24 Feb. 2004. <http://www.helpguide.org/aging/sleep.tips.htm.

Why You Just Can’t Seem to Get a Good Night’s Sleep-and What to do About it. Dec.1998/Jan.1999. Health News. Vol.16. Issue 6. Proquest. March 7, 2004.

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