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Sleep Smarts: Improving Sleep

Habits

Presented By:

Bill Byron

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Overview

Sleeping 101

Sleep Deprivation •causes, symptoms, & consequences

Tips To Healthy Sleeping

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Sleeping 101Natural sleep cycle consists of

being awake during the day and asleep at night.

National Sleep Foundation

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Sleep Deprivation

A common condition that affects 47 million American adults!

Q.How much sleep do adults need?

A. 7 - 9 hours of sleep per night

A. Different people need different amounts to feel restedNational Sleep Foundation & Nebraska Rural Health & Safety Coalition

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What Causes Sleep Deprivation?

Not enough time to sleep Excessive worry Stress, anxiety, depression Repeated awakenings Working at night Travel Medical Illness Sleep disorders (insomnia)

National Sleep Foundation & Nebraska Rural Health & Safety Coalition

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What Are Symptoms Of Sleep Deprivation?

Fatigue during the day Lack of energy Mood changes Social problems Lack of concentration Fatigue while driving

National Sleep Foundation & Nebraska Rural Health & Safety Coalition

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What Are The Consequences?

• Increased risk of accident & injury

• Physical health changes

• Job Performance

National Sleep Foundation & Nebraska Rural Health & Safety Coalition

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Fighting Fatigue

Put The Focus On:

Your Personal HabitsYour Sleeping Environment

Getting Ready For Bed

National Sleep Foundation

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Personal Habits

Determine a set bedtime and awakening time

Avoid napping during the dayAvoid alcohol & caffeine 4 – 6

hours before bedtimeExercise regularlyConsume a healthy diet

University of Maryland Medical Center & National Sleep Foundation

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Food For Fuel

“What we choose as our fuel is going to absolutely impact the

performance of our bodies.”

Cindy Moore, MSRD, The Cleveland Clinic

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Strive For A Balanced Diet

Carbohydrates – the bodies preferred source for energy

Fat – too much “bad” fat can be bad for the body, however the right balance of “good” fat can be a source of energy

Protein – regulates the release of the energy or power

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MyPyramid Suggestions

• Make half of your grains whole• Vary your veggies• Focus on fruit• Get your calcium rich foods• Go lean with protein• Find your balance between food

and physical activitywww.mypyramid.gov

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Don’t Forget…

The Forgotten Meal…Breakfast Essential for energy and preparation for the day

ahead Improves alertness & concentration Whole grain bagel w/ cream cheese, cereal w/

fruit & yogurt, whole grain toast with peanut butter & fruit

Water – Lack of water can result in dehydration & fatigue.

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Physical Activity• Think of exercise

as recess for adults.

• Add exercise to your “to do list” and do it on a regular basis.

• Try something new!

• Love what you do!

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Sleeping EnvironmentUse bedding that is comfortable and

will reduce risk of back painFind a comfortable room

temperatureEliminate noise and light (ear plugs,

rugs, heavy curtain/drapes, double-pane windows, relaxing music)

Reserve the bed for sleeping and intimacy

University of Maryland Medical Center & National Sleep Foundation

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Getting Ready For Bed

Establish a ritual before bedPractice relaxation techniquesConsume a light snack before bedPractice a comfortable sleeping

positionDon’t take your worries to bed

University of Maryland Medical Center & National Sleep Foundation

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How Comfortable Is Your Bed?

Some questions to ask yourself…

1. Does your mattress provide the support you need?

2. Do you wake up with a sore back?

3. Is your bed big enough to provide enough room for you and your partner?

4. How do you sleep away from home, better or worse? National Sleep Foundation

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A Word On Television

It is not recommended to watch TV in bed before bedtime.

WHY?WHY?It is a very engaging activity that

stimulates our senses

University of Maryland Medical Center

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The Silent Killer

Tips Before Driving:

Get adequate sleep before driving

Schedule breaks Have a travel companion Avoid alcohol and/or sedative

medications National Sleep Foundation

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Defensive Driving TipsWhile On The Road:

Watch for warning signs of fatigue Stop driving and take a nap Drink something with caffeine

National Sleep Foundation

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Questions?