April 12, 2012 in Blog by Dee

Benefits of Sleep

By: Better-Sleep-Better-Life.com

The benefits of sleep impact nearly every area of daily life. While it may be obvious that sleep is beneficial, most people don’t realize how much sleep they need and why it is so important.

According to the Division of Sleep Medicine at Harvard Medical School, your body manages and requires sleep in much the same way that it regulates the need for eating, drinking, and breathing. Extensive research has been done on the effects of sleep. These studies have consistently shown that sleep plays a vital role in promoting physical health, longevity, and emotional well-being.

This explains why, after a good night’s sleep, you feel better, your thoughts are clearer, and your emotions are less fragile. Without adequate sleep, judgment, mood, and ability to learn and retain information are weakened.

Achieving restful sleep begins with keeping a consistent sleep schedule and creating a bedroom environment that promotes relaxation. Also, mattresses play a key role in the quality of your sleep. No matter what type you use, whether it be a Silentnight mattress, store brand, or Serta mattress, your bed should always feel comfortable, supportive, and fresh.

Over time, chronic sleep deprivation may lead to an array of serious medical conditions including obesity, diabetes, heart disease, and even early mortality.

HOW MUCH SLEEP DO YOU NEED?

While sleep requirements vary by individual, the National Institute of Neurological Disorders and Stroke reports that most adults need seven to eight hours a night. Though, some people may need as few as 5 hours per night and others may need up to nine or ten hours of sleep each day for proper functioning. Studies show that people who get the appropriate amount of sleep on a regular basis tend to live longer, healthier lives than those who sleep too few or even too many hours each night. This underscores the importance of making sleep a top priority.

BENEFITS OF SLEEP

Following are some of the benefits of sleep and how it improves the quality and the length of your life.

Sleep helps to repair your body.

Your body produces extra protein molecules while you’re sleeping that helps strengthen your ability to fight infection and stay healthy. These molecules help your immune system mend your body at a cellular level when you are stressed or have been exposed to compromising elements such as pollutants and infectious bacteria.

Sleep helps keep your heart healthy.

Your cardiovascular system is constantly under pressure and sleep helps to reduce the levels of stress and inflammation in your body. High levels of “inflammatory markers” are linked to heart disease and strokes. Sleep can also help keep blood pressure and cholesterol levels (which play a role in heart disease) in check.

Sleep reduces stress.

A good night’s sleep can help lower blood pressure and elevated levels of stress hormones, which are a natural result of today’s fast paced lifestyle. High blood pressure can be life threatening and the physical effects of stress can produce “‘wear and tear” on your body and degenerate cells, which propel the aging process. Sleep helps to slow these effects and encourages a state of relaxation.

Sleep improves your memory.

That ‘foggy’ feeling that you struggle with when deprived of sleep makes it difficult to concentrate. This often leads to memory problems with facts, faces, lessons, or even conversations. Sleeping well eliminates these difficulties because, as you sleep, your brain is busy organizing and correlating memories.

One of the great benefits of sleep is that it allows your brain to better process new experiences and knowledge, increasing your understanding and retention. So, next time you hear someone say “why don’t you sleep on it,” take their advice.

Sleep helps control body weight issues.

Sleep helps regulate the hormones that affect and control your appetite. Studies have shown that when your body is deprived of sleep, the normal hormone balances are interrupted and your appetite increases. Unfortunately this increase in appetite doesn’t lead to a craving for fruits and veggies. Rather, your body longs for foods high in calories, fats, and carbohydrates.

So, if you’re trying to lose those stubborn few pounds that just keep hanging around, consider the benefits of sleep on weight control and make sure that getting enough sleep each day.

Sleep reduces your chances of diabetes

Researchers have shown that lack of sleep may lead to type 2 diabetes by affecting how your body processes glucose, which is the carbohydrate your cells use for fuel.

The Division of Sleep Medicine at Harvard Medical School reports that a study showed a healthy group of people who had reduced their sleep from eight to four hours per night processed glucose more slowly. Other research initiatives have revealed that adults who usually sleep less than five hours per night have a greatly increased risk of developing diabetes.

Sleep reduces the occurrence of mood disorders.

With insufficient sleep during the night, many people become agitated or moody the following day. Yet, when limited sleep becomes a chronic issue, studies have shown it can lead to long-term mood disorders such as depression or anxiety.

The benefits of sleep are extensive and can make a difference in your quality of life, as well as the length of your life. Therefore, it is vital to place a priority on getting ample, consistent sleep.

April 12, 2012 in Blog by Dee

Cyberbullying

By: Kids Health

What Is Cyberbullying?

Cyberbullying is the use of technology to harass, threaten, embarrass, or target another person. By definition, it occurs among young people. When an adult is involved, it may meet the definition of cyber-harassment or cyber-stalking, a crime that can have legal consequences and involve jail time.

Sometimes cyberbullying can be easy to spot — for example, if your child shows you a text message, tweet, or response to a status update on Facebook that is harsh, mean, or cruel. Other acts are less obvious, like impersonating a victim online or posting personal information, photos, or videos designed to hurt or embarrass another person. Some kids report that a fake account, web page, or online persona has been created with the sole intention to harass and bully.

Cyberbullying also can happen accidentally. The impersonal nature of text messages, IMs, and emails make it very hard to detect the sender’s tone — one person’s joke could be another’s hurtful insult. Nevertheless, a repeated pattern of emails, text messages, and online posts is rarely accidental.

A 2006 poll from the national organization Fight Crime: Invest in Kids found that 1 in 3 teens and 1 in 6 preteens have been the victims of cyberbullying. As more and more youths have access to computers and cell phones, the incidence of cyberbullying is likely to rise.

Effects of Cyberbullying

No longer limited to schoolyards or street corners, modern-day bullying can happen at home as well as at school — essentially 24 hours a day. As long as kids have access to a phone, computer, or other device (such as an iTouch), they are at risk.

Severe or chronic cyberbullying can leave victims at greater risk for anxiety, depression, and other stress-related disorders. In some rare but highly publicized cases, some kids have turned to suicide.

The punishment for cyberbullies can include being suspended from school or kicked off of sports teams. Certain types of cyberbullying also may violate school codes or even anti-discrimination or sexual harassment laws.

Signs of Cyberbullying

Many kids and teens who are cyberbullied are reluctant to tell a teacher or parent, often because they feel ashamed of the social stigma, or because they fear their computer privileges will be taken away at home.

The signs that a child is being cyberbullied vary, but a few things to look for are:
•signs of emotional distress during or after using the Internet or the phone
•being very protective or secretive of their digital life
•withdrawal from friends and activities
•avoidance of school or group gatherings
•slipping grades and “acting out” in anger at home
•changes in mood, behavior, sleep, or appetite

How Parents Can Help

If you discover that your child is being cyberbullied, talk to him or her about any experiences you have had in your childhood. This can help your child feel less alone. Let your child know that it’s not his or her fault, and that bullying says more about the bully than the victim. Talking to teachers or school administrators also may help, but take cues from your child.

Many schools, school districts, and after-school clubs have established protocols for responding to cyberbullying; these vary by district and state. But before reporting the problem, let your child know that you plan to do so, as he or she could have concerns about “tattling” and might prefer that the problem be handled privately.

Other measures to try:
•Block the bully. Most devices have settings that allow you to electronically block emails, IMs, or text messages from specific people.

•Limit access to technology. Although it’s hurtful, many kids who are bullied can’t resist the temptation to check websites or phones to see if there are new messages. Keep the computer in a public place in the house (no laptops in children’s bedrooms, for example) and limit the use of cell phones and games. Some companies allow you to turn off text messaging services during certain hours. And, most websites and phones provide the option for parental controls, which provide parents with access to their children’s messages and online life.

•Know your kids’ online world. Check their postings and the sites kids visit, and be aware of how they spend their time online. Talk to them about the importance of privacy and why it’s a bad idea to share personal information online, even with friends. Encourage them to safeguard passwords. Write up cell phone and social media contracts that you are willing to enforce.

•Look to the web for resource and support information about cyberbullying.

If your son or daughter agrees, you may also arrange for mediation with a therapist or counselor at school who can work with your child and/or the bully.

When Your Child Is the Bully

Finding out that your kid is the one who is behaving inappropriately can be upsetting and heartbreaking. It’s important to address the problem head on and not wait for it to go away.

Talk to your child firmly about his or her actions and explain the negative impact it has on others. Joking and teasing might seem OK, but it can hurt people’s feelings and lead to getting in trouble. Bullying — in any form — is unacceptable; there can be serious (and sometimes irrevocable) consequences at home, school, and in the community if it continues.

Remind your child that the use of cell phones and computers is a privilege. Sometimes it helps to restrict the use of these devices until behavior improves. If you feel your child should have a cell phone for safety reasons, make sure it is a phone that can only be used for emergency purposes. Insist on strict parental controls on all devices if there is any history of your child making impulsive decisions when they are online.

To get to the heart of the matter, sometimes talking to teachers, guidance counselors, and other school officials can help identify situations that lead a kid to bully others. If your child has trouble managing anger, talk to a therapist about helping your son or daughter learn to cope with anger, hurt, frustration, and other strong emotions in a healthy way.

Professional counseling often helps kids learn to deal with their feelings and improve their confidence and social skills, which in turn can reduce the risk of bullying. If you’re tech-savvy yourself, model good online habits to help your kids understand the benefits and the dangers of life in the digital world.

April 12, 2012 in Blog by Dee

What Educators Need To Know About Linking Teacher Pay To Student Achievement.

By: John Rosales

How do you define your success as a teacher? Are you well-prepared? Experienced? Board-certified? Congratulations! You must be a good teacher. Well, maybe. How were your students’ test scores? Some districts (perhaps yours) want to reward educators on the basis of student test scores. Some already do.

It’s one of education’s burning hot issues: pay-for-performance, and it’s becoming one of the determining factors in whether you are judged a success or flat-out failure.

Education Secretary Arne Duncan says performance pay for teachers is his department’s “highest priority.” The Obama Administration created the $4.3 billion Race to the Top fund to encourage states to implement performance pay systems and other changes.

Legislators and elected officials are answering that charge and considering using student performance as a criterion in setting teacher pay. But such a move comes with serious, potential pitfalls. For example, when pay raises are based on student test scores, you’re only measuring a narrow piece of the teacher’s work. In addition, such plans can pit employee against employee, especially when there’s a quota for merit increases. What happens to teachers who do not teach tested subjects? How are they rewarded?

There are other potential problems with alternative compensation systems. Any educator whose district is considering or bargaining such a system, needs to ask these questions:

Is there adequate funding for the new pay system and is it sustainable?
Is it easily understood and transparent?
Are evaluations subjective or objective?
Have administrative and implementation costs been considered?
Are the sizes of incentives large enough to change behavior?

“We all must be wary of any system that creates a climate where students are viewed as part of the pay equation, rather than young people who deserve a high quality education that prepares them for their future,” says Bill Raabe, NEA’s director of Collective Bargaining and Member Benefits. “We can all do a better job of linking quality professional development and career opportunities directly to the pay system.”

So what makes a quality pay system? It should begin with professional level starting pay (at least $40,000) and have no more than 10 steps. And you should move through the salary system for things that actually improve teaching and student learning, such as experience, knowledge and skills, and National Board Certification. Some plans also grant extra pay for other assignments, such as peer coaching, mentoring newer educators, earning advanced degrees, or working in hard-to-staff schools.

NEA supports systems that create career paths and include teachers as partners in any compensation reform effort.

“It is crucial that all pay plans or policies be negotiated with teachers in collective bargaining, or developed collaboratively with the Association where there is no bargaining,” says Raabe.

Fortunately, some districts have heard the message. Below are two examples of alternative pay systems designed to serve the needs of members in their areas. Both emphasize teachers’ professional development and were the results of negotiations between the school district and the local Association.

April 12, 2012 in Blog by Dee

What Does a Great Lesson Look Like on the Outside?

By: Beth Lewis

The following ingredients are essential to delivering effective lessons. You can even use this as a checklist when you plan your days. This basic formula makes sense whether you are teaching kindergarten, middle school, or even junior college.

State the Lesson Objective – Make sure that you know exactly why you are teaching this lesson. Does it correspond to a state or district academic standard? What do you need the students to know after the lesson is completed? After you’re perfectly clear on the goal of the lesson, explain it in “kid-friendly” terms so that the kids will know where they’re headed as well.

Teach and Model Behavior Expectations – Set out on a successful path by explaining and modeling how the students should behave as they participate in the lesson. For example, if the kids are using materials for the lesson, show the kids how to use them properly and tell them the consequences for misuse of the materials. Don’t forget to follow through!

Use Active Student Engagement Strategies – Don’t let the students sit there bored while you “do” your lesson. As I recently heard at a conference, the person who does the work, does the learning. Get your students engaged with hands-on activities that enhance your lesson’s objective. Use whiteboards, small group discussion, or call randomly on students by pulling cards or sticks. Keep the students on their toes with their minds moving and you’ll be many steps closer to meeting and exceeding your lesson’s goal.

Scan Peripheral Students and Move Around the Room – While the students apply their new skills, don’t just sit back and take it easy. Now’s the time to scan the room, move around, and make sure everyone’s doing what their supposed to be doing. You’ll may be able to limit your special attention to “those” kids who always need to be reminded to stay on task. You know who I’m talking about! Answer questions, give gentle reminders, and make sure the lesson’s going how you envisioned it would.

Give Specific Compliments for Positive Behavior – Be obvious and specific in your compliments when you see a student following directions or going the extra mile. Make sure the other students understand why you are pleased and they will increase their efforts to meet your expectations.

Question Students to Develop Critical Thinking Skills – Ask Why, How, If, and What Else questions to strengthen student comprehension of the issues or skills at hand. Use Bloom’s Taxonomy as a basis for your questioning and watch your students meet the objectives you set out at the beginning of the lesson.

Use the preceding points as a checklist to make sure you are planning your lessons in the most effective way possible. After the lesson, take a few minutes to consider what worked and what didn’t. This type of reflection is invaluable in helping you develop as an educator. So many teachers forget to do this. But, if you make it a habit as much as possible, you’ll avoid making the same mistakes next time and you’ll know what you can do better in the future!