Dream your way to a better brain - Cisco › c › dam › r › lifeconnections › assets ›...
Transcript of Dream your way to a better brain - Cisco › c › dam › r › lifeconnections › assets ›...
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Dream your way to a better brain:Brain health & Sleep
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Main sleep take aways from this Webinar:
Natural sleep cycles that should not be disrupted Prioritizing sleep is as important as diet/exercise Develop techniques that work – by training your brain!
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How does sleep work?
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The physiology of sleep is governed by 2 opposing forces: 1) the “homeostatic pressure” to sleep and2) the circadian rhythm
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Your 24 hour Sleep-Wake Cycle (Circadian RHYTHM) is hard wired
A “Master Clock”turns the Awake Centers on and off.
Circadian Rhythms
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Locus Ceruleus - [Noradrenaline]Dorsal Tegmental Nucleus [Acetyl Choline]Raphe Nucleus - [Serotonin]Tubular Mammilliary N - [Histamine]
‘Master Clock Sleep Center ’:
SCN – SupraChiasmatic Nucleus
The brain stem ‘Awake Centers’
Signaling when daylight is overDaylight is over
Retina
Pineal Gland – sleepiness [Melatonin]
VLPO – Ventro Lateral Preoptic Nucleus
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Master Switch off -Then a series of 60-90 minute cycles
• Each with 4 stagesOf light to deep sleep
• The 5th stage is dreaming (Rapid Eye Movement [REM])
sleep increasing during the night)
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Do you want to disruptthese hard wired
natural sleep RHYTHMS in YOUR brain?
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The world’s biggest pharmacy lies between your ears
Discover how to best switch on your natural brain chemicals
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DISRUPTING Your Natural Sleep Cycles with:o Inconsistent patterns of sleepo Anxietyo Drugs
SIGNIFICANTLY disturbs your:o Moodo Attentiono Decision Makingo Reaction Time
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How do you optimize sleep?
• 4 Training Tips
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4 Training Tips:
1) Prioritize
2) Habits
3) Circuit break negativity
4) Travel smarts
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1. Prioritize
• PRIORITIZE sleeping according to your Natural Sleep Cycle
• Calculate Your Natural Sleep Cycle by logging when you sleep and wake up
(with no pressures, sleep debt, drugs or medication)
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2. Habits
Develop healthy sleep habits
• Helped by a consistent sleep environment Quiet; Dark; Best bed; Best room temperature for you
• Avoid disruptionsDeactivate your brain’s “Awake Centers” an hour before sleep: No computer activity , TV, Pets, Telephone calls, Restrict fluids, Caffeine, Sugar boosting foods, Don’t use alcohol as a “nightcap”, Quit smoking! especially around bedtime, Don’t watch the clock after going to sleep
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3. Circuit break negativity
Automatic negative thoughts:“It’s going to take me forever to fall asleep”“I’ll be a wreck tomorrow if I don’t sleep”
…….. Perpetuate sleep patterns
CIRCUIT BREAK Your Negative Thoughts!
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Circuit Break Negative Thoughts by:
Distraction
Using your best “Real-time Circuit Breakers” of negativity
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Stop trying
• You may be trying too hard = leading to a vicious cycle of overstimulation
• PARADOXICAL INTENT: Instead of trying to fall asleep, distract yourself by trying to stay awake with a low level activity, and let sleep naturally overtake you.
Do the Opposite
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Conditioning
Staying asleep problems can arise from conditioningor learning bad habits linked to your bed
If you can’t sleep – get out of bed!
Do not procrastinate and get into a negativity cycle and be paralyzed by inaction.
Act! Do some low level monotonous activity and/or or your personalized “Circuit Breaker”
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Relax!
Schedule a “worry time” before start to sleep
Try a hot bath or shower to de-stress before bedtime
Use personalized relaxation techniques before sleep and/or as “circuit breakers” when trapped in a cycle of negativity. (using tools on MyBrainSolutions on/off line)
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4. Travel smarts
• Change your sleeping schedules to those of yourdestination before you depart
• Get into natural light (to activate your body’sMelatonin clock) as soon as possible in the morning
Apply Tips 1-3 in your new environment
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If you have a Sleep Problem see your doctor
• Sometimes sleep problems reflect an underlying sleep disorder. Watch out for these signs:
• Loud snoring
• Witnessed apnea (stop breathing for periods of time)
• Awakenings with gasping
• Restless legs
• Excessive daytime sleepiness
The good news: 95% of sleep disorders are treatableThe bad news: 95% of sleep disorders are undiagnosed
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A MyBrainSolutions Sleep Challenge
MyBrainSolutions.com/Cisco
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Tools on MyBrainSolutions that can help
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Tools on MyBrainSolutions that can help
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Tools on MyBrainSolutions that can help
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A Goal for optimal sleep: what could it look like?
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In your highly connected brainsmall nudges can have BIG effects
Train your brain’s natural sleep rhythms and increase your daily productivity
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Main sleep take aways from this Webinar:
Natural sleep cycles that should not be disrupted Prioritizing sleep is as important as diet/exercise Develop techniques that work – by training your brain!