140th Anniversary Marketing featuring “Simplified” 10… · Dealing with Insomnia • If you...
Transcript of 140th Anniversary Marketing featuring “Simplified” 10… · Dealing with Insomnia • If you...
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Sleep 101
How to get a good night’s sleep
Objectives
• Learn the physical and mental benefits of a good night’s
sleep
• Establish daily habits that promote sleep
• Learn ways to improve your sleep environment
• Discuss techniques for relaxation and dealing with
insomnia
• Women and Sleep
• Sleep for Men
Physical Benefits
• Sleep is a key part of living a healthy life
• Stronger immune system
• Helps to maintain a healthy weight
• Restores and refurbishes our minds, bodies and spirits
• Improved appearance, eyes and skin
Mental Benefits
• Clearer thinking during the day
• Mood enhancer
• Lowers stress
• Improves memory
• Improves concentration
• Sparks creativity
• Reduces your risk of accidents
• Depression
Good Daytime Habits
• Healthy diet
• Limit alcohol and caffeine – both are stimulants
• Avoid caffeine after lunchtime
• Quit smoking
• Nicotine is a stimulant
• Avoid late day napping
• Napping after 3pm can interfere with regular sleep
• Limit naps to 30 minutes or less
• Get 20-30 minutes of exercise daily
• Avoid strenuous exercise a few hours before bedtime
Good Sleep Habits
• Keep a regular bedtime and get up at the same time
each day consistently (including weekends)
• Aim for at least 6-8 hours uninterrupted sleep
• Avoid drinking excessively or eating a heavy meal 3 ours
before bedtime
• Avoid stressful situations or arguing with loved ones
Your Sleep Environment
– Bedding • Mattress
• Pillows
• Bedding
– Comfortable room temperature
– Avoid non-sleeping activities in bed • Watching TV, bill paying,
doing work related paperwork
– Keep light and outside
noises to a minimum
• Replace TV with soft
music, fan or other “white
noise”
• Ventilation
• Humidifier
• Air purifier if you have
allergies
Bed Time Routine
– Hot herbal tea , warm milk or warm water
– Read or listen to books on tape
– Crossword puzzle, Sudoku or knitting
– Relaxing music
– Comfortable sleep wear
– Use the bathroom
Aromatherapy
• Smells
• Lavender & lavender products
• Wesleyan University study
• Johnson & Johnson study
• Smells do count
Relaxation Techniques
• Breathing
• Meditation
• Visualization
• Journaling
• Writing down things you can’t get out of
your head
• Make a list of things you are worried about
or need to do that might keep you up at
night
Dealing with Insomnia
• If you don't fall asleep within 20-45 minutes - get up and try a relaxing activity until you feel drowsy
• Try to keep your mind calm and relaxed
• Do not allow negative thoughts about how much sleep you are getting
• Determine if any medications you are taking interfere with sleep
• Avoid prescribed sleep medications
• Discuss serious sleep disorders with your physician
Women and Sleep
Did You Know?• Women are twice as likely as men to
have difficulty falling or staying asleep
• Avg. nightly shuteye of women between the ages of 30 and 60 is 6 hours, 41minutes
• Insomnia is most common sleep complaint of women
• 30% of women who also work outside the home report sleep problems
• Women over the age of 40 experience more sleep problems than younger women
Good News!
• Women’s sleep disorders have
received more attention from the
medical and pharmaceutical
industries in recent years.
Factors that Effect Sleep in Women
Hormonal Changes• Pregnancy
• Pre-menstrual
• Peri-Menopausal
• Post-Menopausal
External Factors• Expectations
• Stress
• Illness
• Lifestyle
• Sleep environment
Symptoms
• Trouble falling asleep
• Trouble staying asleep (night
wakening)
• Trouble waking up in the morning
• Daytime sleepiness
The Good News…
• Sleep disorders CAN be detected and prevented if you talk
to your doctor about your concerns and possibly have a
sleep study done
• Be sure to address your sleep disorders or worries about
sleep patterns with your doctor
Special Treatment for Women
First make sure you have maximized your sleep habits:
• Environment
• Routines
• Relaxation techniques
• Overall lifestyle
Then consider:
• Natural Remedies
• Medication
• Sleep study
Sleep for Men
• Men in their 40s and 50s are more prone to insomnia, sleep apnea, and changes in sleep/wake sequences
• There is a connection between sleep apnea and high blood pressure, diabetes, obesity, strokes and other health problems
Getting a Good Nights Sleep
Tips for men for sleeping soundly
• Relaxation before bedtime
• Stay on the same sleep schedule everyday
• Be as stress free as possible
• Exercise
• Eat healthy and avoid alcohol and caffeine overload
Rebutting Arguments Against Sleep
• I don’t have time!
• Learn to leverage your work
• I’m not tired when its time to sleep!
• Increase your activity level
• I’m one of the people who needs less sleep
• Nope
Resources
• www.bettersleep.org
• www.psychologymatters.org/sleep.html
• www.realage.com
©UFS
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