Jim McIngvale on the Importance of Sleep
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Transcript of Jim McIngvale on the Importance of Sleep
Sleep
Jim “Mattress Mack” McIngvaleGallery Furniture
-William Shakespeare
“ O sleep, O gentle sleep, Nature’s soft nurse. How have I frightened thee, That thou no more
will weigh my eyelids down…”
Henry IV, Part II
Act III, sc. 1(1596-1599)
Egyptian Bed(Raised, No Mattress)
Roman Bed(Padding & Covers)
Chinese Wedding Bed(Haven)
The History of Sleep
Spring Coil Mattress(Support, Distribution)
Egyptian Bed(Raised, No Mattress)
Modern Water/Air Filled(Pressure Point Relief)
How much sleepdo you get?
The Importance of Sleep
“If you are an average person, 36% of your life will be spent…entirely asleep...
what that [time] is telling us, is that sleep–at some level–is important.”-Russel G. Foster, FRS,
University of Oxford
or 32 years of your 90 year lifeThat’s 4.32 months per year
What’s going on withthis sleep thing?
“…the single most important behavioral experience that we have...”-Russell G. Foster, FRS
University of Oxford
The Importance of Sleep
For“Enjoy the honey-heavy dew of slumber.”
–Shakespeare (Julius Caesar)
“O sleep, O gentle sleep, Nature’s soft nurse. How have I frightened thee…”
–Shakespeare (Henry IV)
“Sleep is that golden chain that ties health and our bodies together.”
–Thomas Dekker
Against“Sleep is a criminal waste of time, and a heritage from our cave days!”
–Thomas Edison
“Sleep is for wimps.”
–Margaret Thatcher
“Money never sleeps.”–Gordon Gekko
Wall Street by Oliver Stone & Stanley Weiser
16-17th Century 20th Century
Took Naps
Took Naps
What happens during
sleep?
One Example:
All mental events enter
hippocampus.
Sleep transfers information to
the cerebral cortex
and forms new connections
of facts & concepts
called memory traces.
Hippocampus
Temporal lobe
Prefrontalcortex
The Importance of Sleep
The Importance of Sleep
According to your brain waves…
We cycle through 4 stages of Non-”Rapid Eye Movement” (NREM) sleep:Restores cells, muscles, organs, bones, the immune system and cements memories.
Followed by 1 stage of Rapid Eye Movement (REM) sleep:Restores us mentally - presumably by sorting memory and “making space” in the brain to begin recording again. This is when we dream.
After each cycle, we do not go as deeply into NREM stages as before – instead we increase the length of REM sleep.
sleep spindles
Stage 4
Stage 1
Stage 2
Stage 3
Awake
Midnight 2am1am 3am 4am 5am 8am6am 7am
8.5 hours; REM = 2+ hrs6 hours; REM = .8- hrs
18mREM
30mREM
60mREM
9mREMSleep
Onset
Recommended Length of Sleep
Restoration of the Physical Restoration of the Mental
Mental RestorationBegins
AverageWakingTime
Recommended Length of Sleep
You NEED 7½ - 9 hours of sleep.
Not a range – you need a set number,determined by genes.
Adolescents need 9.25 hours on AVERAGE (some more/less)
The Sleep Deprivation
Crisis
Sleep Deprivation Crisis
75% have sleep problems each week
71% do not sleep 7.5-8.5 hours
Most overestimate their sleep by 47 mins
33% said they fell asleep at work
20% of students fall asleep in class
Consequences of Sleep DeprivationYou crave junk food
Increased hunger, less satisfaction:
• Increases hunger hormone ghrelin
• Decreases fullness hormone leptin
• Result: Body craves high fats and carbs
A separate John Hopkins Bloomberg study showed marked increases in obesity as women slept less.
Consequences of Sleep Deprivation
“ People who sleep less than 6 hours each night
lower their resistance to viral infection by 50%. ”
-Dr. Jan Born, University of Luebeck, Germany
You get sick
Consequences of Sleep DeprivationYou stay stressed
• Stress hormone cortisol spikes with less sleep, and at the worst times – in the late afternoon & evening when you’re trying to relax.
Result:
Heart rate, blood pressure, and blood sugar levels increase – along with chances of hypertension, heart disease, and type 2 diabetes.
“ …increased cortisol levels may slow collagen production, promoting wrinkles…”
-Dr. Jyotsna Sahni, MD, Sleep Medicine
You look older
Consequences of Sleep Deprivation
“Beauty Sleep” Confirmed!
• The body cools in preparation for sleep• brings blood closer to the skin (cheeks
flushing) • nourishes skin cells and cleans them of
free-radicals
• During NREM stages 3 & 4:Growth hormone somatotropin
(men), estrogen (women) is increased - stimulates collagen formation
• Cell division peaks at 2am (new cells)
Even worse: If you stay awake, cell division still peaks – but without the growth hormone.
You look younger
Consequences of Sleep Deprivation
“ With just six days of limited sleep, the body develops a resistance to insulin – the hormone used to transport glucose throughout the body. ”
(study by University of Chicago)
You can’t process sugar correctly
DIABETES TYPE I I
Consequences of Sleep Deprivation
• Increased colorectal polyps
(American Cancer Society)
• Cancels out effectiveness of preventative exercise
(John Hopkins Bloomberg)
• More research growing
You get cancer
Consequences of Sleep Deprivation
“In terms of your ability to drive a car, 1 drink on 6 hours of sleep is equivalent to 6 drinks on 8 hours of sleep.
”-Dr. James B. Maas
You die
Consequences of Sleep Deprivation • Obesity
• increased ghrelin (hunger hormone) craves fats and carbs
• Hypertension (Heart Attacks & Strokes)• Diabetes Type II (Glucose Intolerance)
• increased insulin resistance
• Periodontal Disease• Depression• Loss of Memory & Ability to Retain New Information• Cancer
• Increased colorectal polyps (& more research growing)
Signs of Sleep Deprivation
1. Does a heavy meal, low dose of alcohol, warm room, boring meeting or lecture make you drowsy?
2. Do you fall asleep instantly at night?
3. Do you need an alarm clock to wake up?
4. Do you repeatedly hit the snooze button?
5. Do you sleep extra hours on weekends?
6. People tell you – “You look tired.”
Sleep deprivation costs the U.S.
$ 66,000,000,000 per year Lost productivity, illness, accidents, loss of
life
How to Sleep Better
“ [Sleep] doesn’t arise from a single structure within the brain, but is – to some extent – a
network property. ”-Russell G. Foster, FRS
(University of Oxford)
I. A Bedtime Bedroom
DARK – can’t see the pillow you dropped
I. A Bedtime Bedroom
COOL• Ideal sleep temperature
is65-70F
• Use breathable sheets
I. A Bedtime Bedroom
COMFY
Things that make you toss and turn:
• Spinal Alignment (sleep posture)
• Pressure Points (circulation)
• Heat Zones
• Cold Zones
• Pain
Solution: Great Mattress & Pillow
I. A Bedtime BedroomQUIET
• Much of your sleep is “light sleep” when you are extremely susceptible to external stimuli
• Use white noise (random) or pink noise (lower random) to help you fall asleep (and drown out other noises)
Examples:• Radio between stations• Fan (Hint: also helps with
heat)
I. A Bedtime Bedroom
No PETS• They wake you up at
night• They wake you too early
Cool
The ideal temperature for sleep is
65-70 degrees
Quiet
Create white or pink noise (FM) to help
you fall asleep
Dark
Light delays the onset of
melatonin
(specialized receptors in
retina)
Comfy
Find the right mattress and pillow
I. A Bedtime Bedroom
II. Digestion Disturbances
Night-time No-No’s:
• Alcohol• Caffeine (includes Chocolate)
• Spicy Foods• Dairy (includes Cheese, Yogurt)
• High Protein Meats• Processed Foods or
MSGs• Garlic
II. Digestion Disturbances
• Fiber / Whole Grains • Crackers• Sparkling Water• Bananas / Apples• Dried Fruit / Nuts• Peanut / Almond Butter• Hummus with Veggies • Cereals / Oats
II. Digestion DisturbancesEat to Win:
III. Restful Rituals
III. Restful RitualsLimit exposure to light, screens, and devices 1 hour before bed
• Take a shower(Raises core temp, cooling = drowsy)
• Read(Limits movement)
• Prayer / Meditation / Relaxation
• Easy Stretching / Yoga(Eases stress, helps heal muscles)
• “Worry Time”• (write down & leave on
dresser)• Soft Music (before bedroom)
Once in bed, don’t get up again.
The bed is only for sleep or sex.
What do you do during your afternoon swoon?
What do you do during your afternoon swoon?
There is a whole industry
IV. Napping NewsThe “Power” Nap (10-20 mins)
• More Alert
• More Energy
• Easy to Wake
The Hour Nap (60 mins)
• Power Nap benefits, plus…
• Improved Memory
• Rejuvenates the body
• Downside: Groggy
The Artist’s Nap (90 mins)
• 1 Full cycle of REM + NREM sleep
• Hour Nap benefits, plus…
• Improved muscle memory
• Improved creativity & problem solving
• Easy to wake
• Downside: Time
-Wall Street Journal
The Benefits of Proper
Sleep
The Benefits of Proper Sleep• More energy• Increased creativity &
problem solving• Increased concentration• Better decision making• Improved mood • Increased social skills• Improved immune system &
metabolism• Improved weight loss• Improved muscle memory• Improved memory retention• Much, much more
Dr. James B. Maas
•What’s your daily routine?•How much sleep do you get?•Do you have a regular sleep/wake schedule?•How do you stay awake in school?•Follow strategies in my sleep book•No early morning exercise•Get 9.25 hours sleep nightly•Establish a regular sleep/wake schedule•Cut out caffeine
Dr. Maas & the Teenage Ice Skater
NREM Stage 2
(NEED MORE)
K-Complex• Happen spontaneously, or in response to stimuli
• Seems to protect sleep by telling the brain “ignore that”
• Seems to aid memory consolidation
Dr. Maas & the Teenage Ice Skater
NREM Stage 2
(NEED MORE)
Sleep Spindles• Brain seems to explore which
neurons control which specific muscles (infants)
• Aids integration of new information into existing knowledge including muscle memory and forgetting erroneous or needless information
Sarah Hughes
Written off by the figure skating communityfor not attending early morning practices…
…took home the Women’s Olympic Gold Medal
Sleep betterand get the performance
you just DREAM about
TODAY!