Sleep problems

13
How did author react when her sister first told her she’d seen her in the bathroom?
1) with complete shock 2) with certainty that she was wrong 3) with confusion 4) with a great deal of irritation

14
The author’s parents were convinced that the problem would
1) cause her to be in danger
2) go away on its own
3) need attention from a professional
4) only result in a minor problem

15
What did the author do in her sleep as an adult?
1) clean the kitchen furiously
2) cook a meal
3) hide her car keys from herself
4) go for a long drive

16
At the sleep clinic, the author felt her condition was
1) less serious than that of most other patients
2) similar to that of most other patients
3) more serious than that of most other patients
4) similar to the very worst cases

17
“It” in “I decided against it “ in the sixth paragraphs refers to
1) accepting any form of treatment
2) taking medication
3) adopting a permanent routine
4) staying on at the clinic

18
What does the expression “hit the nail on the head” in the last paragraph refer to?
1) Finding a good therapist 2) getting angry about something 3) identifying the right solution 4) doing physical therapy

Sleepy teenagers
It’s official. Teenagers need more sleep than their parents. According to sleep experts, people aged between 10 and 17 need to sleep between 8.5 and 9.25 hours each night. Are you tired at the moment? What time did you go to bed last night? Have you ever fallen asleep in a class? Recent research shows that 25 per cent of the UK population suffer from some sort of sleep disorder and two-thirds of British children may be sleep deprived.

Sleep lessons
Research in Scotland has shown that teenagers are suffering from sleep deprivation which is causing problems with behaviour, concentration and learning. To get nine hours sleep, a teenager needs to go to bed at about 10 p.m. during the school week. However, many young people watch TV till around midnight and then play computer games till late into the night. Teachers in Scotland now give lessons on the importance of sleep to their teenage pupils. The teachers want young people to understand that sleep is very important if you want to do well at school and enjoy your life.

Sleeping habits
I share a room with my older brother. He snores! It’s really annoying.
Clyde, aged 16
I read in the paper the other day that most children in Britain don’t sleep enough. They watch TV until late in the evening and then they are really tired at school. I’m a teacher and sometimes in the classes after lunch the students look as if they are about to fall asleep. They yawn a lot and look quite exhausted! Some people say that maybe school should start later for teenagers. I think they might be right.
Jag, aged 29

Sleep advice
If you have a sleep problem here is some advice from the sleep experts:
You shouldn’t drink tea or coffee in the evenings.
You should go to bed at the same time every night, even at the weekend.

Discussion
Do you have problems with your sleep?
Do you believe that not getting enough sleep can cause problems at school?
Do you watch television in bed?
Do you like sharing a room with your sibling?
Do you have a regular bedtime?
How much sleep do you get on a school night?
Do you sleep too much or too little?
Do your sleep habits change at the weekend?
What's the perfect amount of sleep for you?
What effects do you notice if you don't get enough sleep?
What's your favourite place for a quick snooze? Can you fall asleep anywhere, or do you need a comfy bed?
Do you sleep well? What do you think about doing activities at night time if you can't sleep?

Sleep research suggests that a teenager needs between eight and 10 hours of sleep every night.
Most teenagers only get about 6.5-7.5 hours sleep per night.
Teen's body clocks naturally shift to make them feel tired later in the evening, but early school starts do not enable them to sleep in the mornings.
Chronic sleep deprivation can have dramatic effects on a teenager’s life, including affecting their mental wellbeing and reducing their academic performance at school.
Smart phones and other devices used around bed time reduce sleep time.
Avoiding stimulants such as coffee, tea, soft drinks and energy drinks in the evening can help to promote better sleep.

the reasons why many teenagers regularly do not get enough sleep
Using screen based devices
Hectic after-school schedule
Leisure activities
Light exposure
Social attitudes
Sleep disorder

Top sleep tips for teenagers
Choose a relaxing bedtime routine; for example, have a bath and a hot milky drink before bed, or use meditation or mindfulness activities. Gentle yoga may also help.
Avoid screens such as computers, TV or smart phones, loud music, homework or any other activity that gets your mind racing for at least an hour before bedtime.
Keep your bedroom dark at night. Your brain’s sleep–wake cycle is largely set by light received through the eyes. Try to avoid watching television or using smart phones right before bed. In the morning, expose your eyes to lots of light to help wake up your brain.
Do the same bedtime routine every night for at least four weeks to make your brain associate this routine with going to sleep.
Start your bedtime routine a little earlier than usual (for example, 10 minutes) after four weeks. Do this for one week.
Add an extra 10 minutes every week until you have reached your desired bedtime.
Get active during the day so you are more physically tired at night.
Set up a comfortable sleep environment.
Set up a regular wake-up time.
Avoid staying up late on the weekends. Late nights will undo your hard work.

Effects of teenage sleep deprivation
concentration difficulties
shortened attention span
memory impairment
poor decision making
lack of enthusiasm
moodiness and aggression
depression
risk-taking behaviour
slower physical reflexes
clumsiness, which may result in physical injuries
reduced sporting performance
reduced academic performance
increased number of ‘sick days’ from school because of tiredness
truancy

Why Is It Hard for Teens To Get Good Sleep?
Delayed Sleep Schedule and School Start Times
During adolescence, there is a strong tendency toward being a “night owl,” staying up later at night and sleeping longer into the morning. Experts believe this is a two-fold biological impulse affecting the circadian rhythm and sleep-wake cycle of teens.
Time Pressure
Teens often have their hands full. School assignments, work obligations, household chores, social life, community activities, and sports are just some of the things that can require their time and attention.

Use of Electronic Devices
Electronic devices like cell phones and tablets are ubiquitous among teens, and research, such as the 2014 Sleep in America Poll, finds that 89% or more of teens keep at least one device in their bedroom at night.

White Nights - the insomniac's dream
Most people know the frustration of the white night. No matter how hard you try, you can't sleep. In fact, the harder you try, the more awake you feel. Under pressure to fall asleep, you are glancing at the clock every few minutes, constantly calculating the time left until morning. You begin to dread the tiredness you'll feel the next day. Perhaps the worst thing about sleeplessness is the loneliness – the feeling that the whole world is fast asleep and dreaming, leaving you alone with your worries. Often I have found myself wishing for late-night solace in a 24-hour café or art gallery, and wondering where I can find such a thing. In the UK, where I come from, nocturnal culture is very limited. Most shops close by 5.30pm and most restaurants by 11pm. Even the clubs close earlier than those on the continent. Sure, 24-hour supermarkets and corner shops exist in bigger cities – and many universities have a 24-hour library. But since I'm no longer a student, all night culture is harder to find. Visiting Moscow a couple of years ago, I was thrilled to discover an all-night bookshop (a comforting thought for the insomniac, even if you never need to buy Crime and Punishment at 3am).

However, insomniacs around the world can rejoice. “White night” has a new meaning: no longer a cause for dread, it's now the name for an all-night arts extravaganza. It began in St Petersburg, a city located at high latitude, where for a few weeks in June it never totally gets dark. The idea has spread to several cities including Melbourne, Montreal and Tel Aviv. Two weeks after arriving in Paris, I experienced my first White Night. Cycling with a friend from churches to gymnasiums to playgrounds, we discovered films, music and stunning art installations. There were games, walking tours and fireworks on the river Seine. Restaurants and galleries were open late, and two of the metro lines kept going all night. Most wonderful of all, there was a swimming pool open until 5am, lit up in fantastic colours, with a huge sculpture suspended above the water. There's something indescribable about nocturnal swimming, added to the excitement of being in a place that is normally off-limits at night. I went to bed at 8am, refreshed, invigorated and absolutely exhausted. I don't think I have ever slept so well.

Варианты задачи 5 параграфа
– draw a conclusion giving your personal opinion on why it is hard for teenagers to get good sleep
– draw a conclusion giving your personal opinion on the importance of sleep for a teenage pupil
draw a conclusion giving your personal opinion on the effects of sleep deprivation