SLEEP one, two, three, four …..

ALL LIVING THINGS need sleep.

GIRAFFS can go without sleep for weeks.

BROWN BATS sleep for almost an entire day.

“In the jungle, the quiet jungle … the lion sleeps tonight.”

LIONS and their immortal enemies – the hyenas – sleep during the day.

OOPS! Wrong “lion”!

Polar bears may sleep more during the day because seals are more active at night.

Aside from reptilian hibernation, it is hard to say if snakes sleep. They can hide still in the brush for many hours at a time.

Koalas are super sleepers -- about 18-20 hours per day tucked up in the branches of a tree digesting eucalyptus leaves.

“Night of the Iguana”

During long migrations,

penguins have been found to sleep in brief stints while they swim. They wake regularly to breathe at the surface.

Sharks sleep. They can lie motionless on the ocean floor for a time.

An albatross can sleep while it flies. It apparently dozes while cruising at 25 mph.

Swifts can also catch a few winks while on the wing. Getting 3,000-6,000 feet above a pocket of warm air, swifts flap roughly every 4 seconds then glides for 3 seconds as it snoozes.

Insects don’t experience the same type of sleep that mammals & birds do, but they do rest in various ways

The wasp naps with his head folded and antenna tucked.

Moths wait out the day motionless on trees.

                                                         

                                                               

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From mid-October through February each year, Monarch butterflies sleep in California's coastal eucalyptus groves.

WHEN do Humans Sleep?

• The human internal biological clock is a 25 hr. cycle compared to planet earth’s 24 hrs. day-night cycle.

• processes in the brain-- how long you’ve been awake and the changes between light and dark .

• loss of daylight by producing melatonin, a hormone that makes you sleepy. During the day, sunlight triggers the brain to inhibit melatonin production so you feel awake and alert.

SLEEP CYCLE EEG DIAGRAM

http://my.clevelandclinic.org/disorders/Insomnia/hic_Brain_Basics_Understanding_Sleep.aspx

The Stages of Sleep• Non-REM sleep• Stage N1 (Transition to sleep) – This stage lasts about

five minutes. Eyes move slowly under the eyelids, muscle activity slows down, and you are easily awakened.

• Stage N2 (Light sleep) – This is the first stage of true sleep, lasting from 10 to 25 minutes. Eye movement stops, heart rate slows, and body temperature decreases. (We spend 50% of sleep time here.)

• Stage N3 (Deep sleep) – You’re difficult to awaken, and if you are awakened, you do not adjust immediately and often feel groggy and disoriented for several minutes. In this deepest stage of sleep, brain waves are extremely slow. Blood flow is directed away from the brain and towards the muscles, restoring physical energy.

• REM sleep (Dream sleep) – About 70 to 90 minutes after falling asleep, you enter REM sleep, where dreaming occurs. Eyes move rapidly. Breathing is shallow. Heart rate and blood pressure increase. Arm and leg muscles are paralyzed. (We spend 20% of sleep time here.)

POWER OF SLEEP

• DEPRIVATION – you feel groggy, disoriented,

and sleepy at inconvenient times, i.e.

– get sleepy when you’re in a boring meeting, struggle through the afternoon slump, or doze off after dinner.

• Production of melatonin can be thrown off when you’re deprived of sunlight during the day or exposed to too much artificial light at night, disrupting the sleep-wake cycle and preventing you from getting the sleep you need.

MoodEnergyEfficiencyAbility to handle stress

Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate.

Furthermore, if you’ve made a habit of skimping on sleep, you may not even remember what it feels like to be wide-awake, fully alert, and firing on all cylinders.

what happens when you’re sleeping ,,,

• Deep Sleep (REM) is a time when the body repairs itself & builds up energy for the day ahead.

– Deep sleep has a major role in maintaining your health, stimulating growth and development, repairing muscles and tissues, and boosting your immune system

• REM (Rapid Eye Movement) sleep renews the mind– plays a key role in learning and memory. During REM sleep, your brain

consolidates and processes the information you’ve learned during the day, forms neural connections that strengthen memory, and replenishes its supply of neurotransmitters, including feel-good chemicals such as serotonin and dopamine that boost your mood during the day.

– in REM sleep, our stress chemistry shuts down and the brain processes emotional experiences and takes the edge off difficult memories. There is a dramatic reduction in reactivity in the amygdala, a part of the brain that processes emotions, allowing the brain’s “rational” prefrontal cortex to regain control of the participants’ emotional reactions.

– (REM) sleep, typically takes up 20 percent of a healthy human’s sleeping hours .

– REM sleep, memories are being reactivated, put in perspective and connected and integrated, but in a state where stress neurochemicals are beneficially suppressed .

– REM sleep there is a sharp decrease in levels of norepinephrine, a brain chemical associated with stress .

your brain stays busy, overseeing a wide variety of biological maintenance tasks that keep you running in top condition and prepare you for the day ahead …

When you chart the sleep stages over the course of the night, the result looks like a city skyline—which is why it is called "sleep architecture"

During the night, your sleep follows a predictable pattern, moving back and forth between deep restorative sleep (deep sleep) and more alert stages and dreaming (REM sleep). Together, the stages of REM and non-REM sleep form a complete sleep cycle. Each cycle typically lasts about 90 minutes and repeats four to six times over the course of a night.The amount of time you spend in each stage of sleep changes as the night progresses.

TROUBLE FALLING ASLEEP?

• 40 million Americans annually suffer from chronic, long-term sleep disorders

• 20 million experience occasional sleeping problems.

• These disorders and the resulting sleep deprivation interfere with work, driving, and social activities.

• They also account for an estimated $16 billion in medical costs each year, while the indirect costs due to lost productivity and other factors are probably much greater.

• There are more than 70 sleep disorders, most of which can be managed effectively once they are correctly diagnosed.

• Insomnia • Sleep Apnea • Restless Legs Syndrome• Narcolepsy

The effects of sleep deprivation and chronic lack of sleep ,,, ,, ,

• Fatigue, lethargy, and lack of motivation• Moodiness and irritability• Reduced creativity and problem-solving skills• Inability to cope with stress• Reduced immunity; frequent colds and infections• Concentration and memory problems• Weight gain• Impaired motor skills and increased risk of accidents• Difficulty making decisions• Increased risk of diabetes, heart disease, and other health

problems

You may be sleep deprived if you...

• DEEP SLEEP DEPRIVWTION

– Being woken during the night. (by outside noise, for example, or in order to care for a crying baby).

– Working night shifts or swing shifts. Getting quality deep sleep during the day can be difficult, due to light and excess noise.

– Smoking or drinking in the evening. Substances like alcohol and nicotine can disrupt deep sleep. It’s best to limit them before bed.

o Need an alarm clock in order to wake up on time

o Rely on the snooze buttono Have a hard time getting out of bed in

the morningo Feel sluggish in the afternoono Get sleepy in meetings, lectures, or

warm roomso Get drowsy after heavy meals or when

drivingo Need to nap to get through the dayo Fall asleep while watching TV or

relaxing in the eveningo Feel the need to sleep in on weekendso Fall asleep within five minutes of

going to bed

http://www.bbc.co.uk/science/humanbody/sleep/sheep/

1. Try the Sheep Dash test in the Resources section at the ABOVE SITE to see how well rested you really are.

http://healthysleep.med.harvard.edu/healthy/getting/bio-clock

2. VIDEO: You and Your Biological Clock: Finding Your Sleep/Wake Rhythm

launch interactive Two internal systems interact to regulate when we sleep and when we are awake. Take a tour of these systems, and then explore factors that disrupt their normal interaction.

http://healthysleep.med.harvard.edu/healthy/getting/treatment/sleep-disorders-screening-survey

3. Sleep Disorders Screening Survey Take this simple test on line to determine whether you may have a sleep disorder that requires medical treatment.

how to determine your nightly sleep needs • How many hours of sleep

do you need?– According to the National Institutes of

Health, the average adult sleeps less than 7 hours per night. In today’s fast-paced society, 6 or 7 hours of sleep may sound pretty good. In reality, it’s a recipe for chronic sleep deprivation

• Your Guide to Healthy Sleep (PDF) The National Institutes of Health

QUANTITY number of hours in bed

andQUALITY number of full sleep cycles

The best way to figure out if you’re meeting your sleep needs is to evaluate how you feel as you go about your day. If you’re logging enough hours, you’ll feel energetic and alert all day long, from the moment you wake up until your regular bedtime.

Researchers at the University of California, San Francisco discovered that some people have a gene that enables them to do well on 6 hours of sleep a night. But the gene is very rare, appearing in less than 3% of the population

If you’re giving yourself plenty of time for sleep, but you’re still having trouble waking up in the morning or staying alert all day, you may not be spending enough time in the different stages of sleep—especially deep sleep and REM sleep

Tips for getting & staying out of sleep debt

• Aim for at least 7.5 hours of sleep every night. Make sure you don’t fall farther in debt by blocking off enough time for sleep each night. Consistency is the key.

• Settle short-term sleep debt with an extra hour or two per night. If you lost 10 hours of sleep, pay the debt back in nightly one or two-hour installments.

• Keep a sleep diary. Record when you go to bed, when you get up, your total hours of sleep, and how you feel during the day. As you keep track of your sleep, you’ll discover your natural patterns and get to know your sleep needs.

• Take a sleep vacation to pay off a long-term sleep debt. Pick a two-week period when you have a flexible schedule. Go to bed at the same time every night and allow yourself to sleep until you wake up naturally. No alarm clocks! If you continue to keep the same bedtime and wake up naturally, you’ll eventually dig your way out of debt and arrive at the sleep schedule that’s ideal for you.

• Make sleep a priority. Just as you schedule time for work and other commitments, you should schedule enough time for sleep. Instead of cutting back on sleep in order to tackle the rest of your daily tasks, put sleep at the top of your to-do list.

http://healthysleep.med.harvard.edu/healthy/getting“sleep hygiene"—

• #1 Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep• #2 Turn Your Bedroom into a Sleep-Inducing Environment A quiet, dark, and cool environment can help promote sound slumber. Why do you think bats congregate

in caves for their daytime sleep? • lower the volume of outside noise with earplugs or a "white noise" appliance.• Use heavy curtains, blackout shades, or an eye mask to block light• Keep the temperature comfortably cool—between 60 and 75°F—and the room well ventilated. • And make sure your bedroom is equipped with a comfortable mattress and pillows. (Remember that most mattresses wear out after ten years.)

if a pet regularly wakes you during the night, you may want to consider keeping it out of your bedroom. • limit your bedroom activities to sleep and sex only. Keeping computers, TVs, and work materials out of the room will strengthen the mental association between

your bedroom and sleep.• #3 Establish a Soothing Pre-Sleep Routine Ease the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed. Take a bath

(the rise, then fall in body temperature promotes drowsiness), read a book, watch television, or practice relaxation exercises. Avoid stressful, stimulating activities—doing work, discussing emotional issues. Physically and psychologically stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with increasing alertness. If you tend to take your problems to bed, try writing them down—and then putting them aside.

• #4 Go to Sleep When You’re Truly Tired Struggling to fall sleep just leads to frustration. If you’re not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing, like reading or listening to music until you are tired enough to sleep.

• #5 Don’t Be a Nighttime Clock-Watcher Staring at a clock in your bedroom, either when you are trying to fall asleep or when you wake in the middle of the night, can actually increase stress, making it harder to fall asleep. Turn your clock’s face away from you.

• #6 Use Light to Your Advantage Natural light keeps your internal clock on a healthy sleep-wake cycle. So let in the light first thing in the morning and get out of the office for a sun break during the day.

• #7 Keep Your Internal Clock Set with a Consistent Sleep Schedule Going to bed and waking up at the same time each day sets the body’s "internal clock" to expect sleep at a certain time night after night. Try to stick as closely as possible to your routine on weekends to avoid a Monday morning sleep hangover. Waking up at the same time each day is the very best way to set your clock, and even if you did not sleep well the night before, the extra sleep drive will help you consolidate sleep the following night.

• #8 Nap Early—Or Not at All If you must nap, it’s better to keep it short and before 5 p.m.• #9 Lighten Up on Evening Meals Eating a pepperoni pizza at 10 p.m. may be a recipe for insomnia. Finish dinner several hours before bedtime and avoid foods that

cause indigestion. If you get hungry at night, snack on foods that (in your experience) won't disturb your sleep, perhaps dairy foods and carbohydrates.• #10 Balance Fluid Intake Drink enough fluid at night to keep from waking up thirsty—but not so much and so close to bedtime that you will be awakened by the

need for a trip to the bathroom.• #11 Exercise Early Exercise can help you fall asleep faster and sleep more soundly—as long as it's done at the right time. Exercise stimulates the body to secrete the

stress hormone cortisol, which helps activate the alerting mechanism in the brain. This is fine, unless you're trying to fall asleep. Try to finish exercising at least three hours before bed or work out earlier in the day.

• #12 Follow Through Not all sleep problems are so easily treated and could signify the presence of a sleep disorder such as apnea, restless legs syndrome, narcolepsy, or another clinical sleep problem consult your physician or a sleep specialist

RESEARCH REFERENCES

• http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm

• http://helpguide.org/life/sleeping.htm• http://healthysleep.med.harvard.edu/healthy/

getting• http://newscenter.berkeley.edu/2011/11/23/d

ream-sleep/

DROWSY DRIVING

IS !!! DRUNK DRIVING

You’re driving down the highway on a Friday afternoon ……

when you notice the car front of you is weaving -- The auto first weaves to the shoulder of the road, the driver then corrects this error. …… It continues on, driving straight for a little while and then swerves to the left. ….. There is no time to correct, the vehicle crosses the middle lane and collides head-on into another car.

--- 100,00 motor vehicle accidents each year are by fatigued drivers. --- 55% of drowsy driving crashes are caused by drivers less than 25 years old.

DrowsyDriving.org

Being awake for 18 hours is equal to a blood alcohol concentration (BAC) of 0.08% which is legally drunk.

get on a healthy sleep schedule

Just as exercise and nutrition are essential for optimal health and happiness, so is sleep .

Learn how to maximize your sleep quality and sleep well every night by following a regular sleep-wake schedule, developing a relaxing bedtime routine, and improving your sleep environment.

Making behavioral changes that include establishing a consistent sleep/wake schedule, avoiding caffeine late in the day, and limiting your exposure to light at bedtime are just a few things that can help reduce the effects of sleep difficulties .

Sleep: It does a body good!

SLEEP The End.