Sleep WellPart 1- How much sleep do we need?

Part 3- Different stages of sleep?

Part 4- 3 easy ways to protect your sleep cycle

Explore - Learn - Grow I Contact

Part 2- What are the 4 basic principles of a good sleep?

Authentic-Happiness.com

How do we recognize the lack of sleep?

2Part 1- How much sleep do we need?

* IrritabilityCan cause increased anger.Can cause increased impatience.Can increase moodiness.Can lead to relationship difficulties

* Difficulty in focusingDecreased performance

in schoolphysicallyat workwhen driving

3Part 1- How much sleep do we need?

What are the typical consequencesof sleep deprivation?

* Health issues:shortened life spans, weight gainincreased risk of heart diseasestomach problems, depression

* Leading to life issues:increased risk of automobile crashesdecreased work performance and memory lapsesmarital, social and employment problemsdifficulty learning

100,000the number of auto deaths per year attributed to

sleepiness- especially among teens (source: Margie Clark-Kevan)

4

Age and condition Sleep Needs

Newborns (0–2 months) 12 to 18 hours

Infants (3–11 months) 14 to 15 hours

Toddlers (1–3 years) 12 to 14 hours

Preschoolers (3–5 years) 11 to 13 hours

School-age children (5–10 years) 10 to 11 hours

Adolescents (10–17 years) 8.5 to 9.25 hours

Adults, including elderly 7 to 9 hoursPregnant women 8(+) hours

Consider your average work week:do you get enough sleep?

Source: "How Much Sleep Do We Really Need?" National Sleep Foundation

Part 1- How much sleep do we need?

Principle #1:prepare a good sleep during the day

Part 2- Basic principles of a good sleep 5

* We have a 24+ hour sleep-wake cycle.

* We have greater control over how we spend our daytime hours than our sleep hours.

* Our sleep quality tonight is shaped by how we spend our day.

6

Principle #2:sleep is an essential, life sustaining activity

* Purposes of sleep may include repair of body systems, energy conservation, memory consolidation, brain development, discharge of emotions

* Sleep is mediated by an internal timing mechanism called the Superchiasmatic Nucleus in the Hypothalamus.

* It is also mediated by environmental cues, especially natural daylight.

Part 2- Basic principles of a good sleep

7

Principle #3:your mental activities when going to bed strongly

influence your ability to fall asleep

* Sleep depends on urge to sleep and parasympathetic nervous system activity (relaxation response).

* Activation of the sympathetic nervous system (fight or flight) inhibits sleep.

* Ways in which patients respond to insomnia, such as laying in bed awake, worrying or using their beds for mental work, condition a response to bedtime, perpetuating insomnia.

Part 2- Basic principles of a good sleep

8

Principle #4:daytime sleep is the biggest single sleep killer

* The single most effective sleep intervention is daytime sleep restriction.

* Sleepiness is a drive state, like hunger and thirst.

* Daytime sleep reduces the urge to sleep at night just like a snack can ruin your supper.

Part 2- Basic principles of a good sleep

Click on the screen

Part 3- different stages of sleep 9

Sleep is divided intotwo broad types:

* Rapid Eye Movement,or REM-sleep

75-75% of total sleeping timerelatively little dreaming

* Non-Rapid Eye Movement, NREM or non-REM sleep20–25% of total sleep time, most memorable dreaming

* Each REM/NREM cycle lasts approx. 90 minutes.

Part 3- different stages of sleep 10

Part 3- different stages of sleepthe body clock

11

Part 4- Easy waysto protect your sleep cycle

12

* Protect your need for sleepEnsure that you have 7.5-8 hours set aside for sleep every day

* Maintain consistent bed- and rising-times. an erratic sleep schedule messes up your biological clock and can make getting a full night’s sleep more difficult go to bed at the same time every night and get up at the same time every morning

1- Keep a regular scheduleof 7.5-8 hours of sleep

Part 4- Easy waysto protect your sleep cycle

13

* Avoid vigorous exercise before sleep Avoid active mental activities like browsing the internet or woking

* Allow a 1 hour relaxing pause because active state and sleep: bath, reading, meditation, music...

* Avoid late afternoon or evening naps, avoid eating large meals before bed

* No caffeine or nicotine after 2 pm Avoid jobs that require late hours

2- Get ready for sleep, avoid strong physical or mental activities

Part 4- Easy waysto protect your sleep cycle

14

* Use your bed only for sleeping,associateyour bedroom with relaxation

* Ensure a dark, quiet, cool environment

* Avoid oversleeping or lying in bed for prolonged periods of time after your sleep is completed

3- Use your bedroom for sleeping only

In summary 15

* Take a fair assessment of your sleeping pattern:How many hours per night?Are you falling asleep easily?

* How do you use the last hour of the daybefore going to bed? Are you active, relaxing?

* Do you need to improve your bedroom to improve your sleeping conditions? Mattress, darkness, humidity, silence, relaxing music?

Click on the screen

* wikipedia.com* National Sleep Foundation* World Federation of Sleep Research Societies (WFSRS)* American Sleep Association (ASA)

* Foldvary-Schaefer, N., Getting a Good Night’s Sleep* Valfi, H. and P. How to Get a Great Night’s Sleep * Pressman M and Orr W, Understanding Sleep* Max, D. T. The Secrets of Sleep National Geographic Magazine 2010* Psychology World, Stages of Sleep* Connor, S Revealed: why we need a good night's sleep, The Independent

Sources and References 16

17Slide Transcripts

Click on "Open speaker notes" in the menulocated at the bottom-left of this screen:

1

2