Sleep and Your Health I'm Trying to Sleep. Sleep Fun Facts  This year, Sleep Awareness Week was March 2-8, 2015  Humans spend 1/3 of their life sleeping

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<ul><li> Slide 1 </li> <li> Sleep and Your Health I'm Trying to Sleep </li> <li> Slide 2 </li> <li> Sleep Fun Facts This year, Sleep Awareness Week was March 2-8, 2015 Humans spend 1/3 of their life sleeping. Parents of new babies miss about 6 months worth of sleep in the first 2 years of their childs life. Lack of sleep can cause weight gain of 2 pounds (0.9 kg) in under a week. Most people can survive for up to 2 months without eating, but people can only live up to 11 days without sleeping. The average person has 4-6 dreams a night, but most people dont remember up to 99% of them. </li> <li> Slide 3 </li> <li> Whales and dolphins only fall half asleep. Their brain hemispheres take turns so they can continue surfacing to breathe. In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. Sleep Fun Facts Newborns sleep a total of 14 to 17 hours a day on an irregular schedule with periods of one to three hours spent awake. Koalas sleep 18-22 hours a day! </li> <li> Slide 4 </li> <li> 1.You may damage your immune system 2.You may damage your brain cells for good 3.You may impair your thinking 4.You may gain weight 5.You may have more wrinkles 6.You are adding to your stress http://www.health.com/health/gallery/0,,20459221_11,00.html http://www.lifehack.org/articles/lifestyle/5-ways-not-getting-enough-sleep-hurts-your-health-and-appearance.html http://www.webmd.com/sleep-disorders/features/9-reasons-to-sleep-more?page=3 Sleep Role on Your Health and Wellness </li> <li> Slide 5 </li> <li> Chronic sleep problems affect 50-80% of psychiatric patients, compared to 10-18% of adults in the general population Sleep problems are particularly common among people with anxiety, depression, bipolar disorder and attention deficit hyperactivity disorder (ADHD) Sleep Role on Your Mental Health http://www.health.harvard.edu/new sletter_article/Sleep-and-mental- health </li> <li> Slide 6 </li> <li> How much sleep do you really need? Sleep debt: difference between the amount of sleep you should be getting and the amount you are actually getting Americans are averaging 6.9 hours per night (6.8 hours during the week and 7.4 hours on weekends) Adults should aim to get approximately 8 hours of sleep Is it possible to make up this sleep debt? http://www.scientificamerican.com/article/fact-or-fiction-can-you-catch-up-on-sleep/ </li> <li> Slide 7 </li> <li> Slide 8 </li> <li> Age CategoryAverage Amount 0f Sleep Needed Newborns (0-3 months)14-17 hours Infants (4-11 months)12-15 hours Toddlers (1-2 years)11-14 hours Preschools (3-5 years)10-13 hours School Age Children (6-13 years) 9-11 hours Teenagers (14-17 years)8-10 hours Younger Adults (18-25 years)7-9 hours Adults (26-64 years)7-9 hours Older Adults (65 + years)7-8 hours </li> <li> Slide 9 </li> <li> How to sleep better Keep a regular sleep schedule Create a relaxing bedtime routine Avoid eating big meals at night especially heavy or fatty foods Avoid alcohol before bed Reduce caffeine intake http://www.helpguide.org/articles/sleep/how-to-sleep-better.htm Dog Barking </li> <li> Slide 10 </li> <li> How to sleep better Avoid drinking too many liquids in the evening Quit smoking Exercise Practice relaxation techniques if worried, stressed or anxious Write down your worries http://www.helpguide.org/articles/sleep/how-to-sleep-better.htm. </li> <li> Slide 11 </li> <li> Sleep Cycles http://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx http://sleepfoundation.org/sleep-topics/sleep-drive-and-your-body-clock/page/0%2C1/ Sleep/Wake Homeostasis: tells us when to sleep and when to wake up based on the bodys needs Circadian Rhythms: physical, mental and behavioural changes Following roughly a 24 hour cycle Regulates timing of sleepiness and wakefulness Adults: most tired between 2-4 AM and 1-3 PM Dips in circadian rhythm may be felt more intensely for those who are sleep deprived </li> <li> Slide 12 </li> <li> Slide 13 </li> <li> Pre-Sleep Routines The key is to experiment until you find the sleep strategy that works best for you Turn off your TV, computer, smart phones and all backlit technology this will stimulate the mind, rather than relax it and suppresses melatonin production (naturally occurring hormone that helps regulate our sleep-wake cycle) Change your bright lights for lower watt bulbs Goodnight Mr. Bean </li> <li> Slide 14 </li> <li> Pre-Sleep Routines Relaxing Bedtime Rituals Read by a soft light Take a warm bath or shower Listen to soft music Do some easy stretches Wind down with a favourite hobby Listen to a book on tape If you have been awake for 15 minutes or more, try getting out of your bed and doing a quiet, non-stimulating activity, such as reading a book by soft light. Avoid turning to electronics and backlit technology, which will further stimulate your brain </li> <li> Slide 15 </li> <li> Technology </li> <li> Slide 16 </li> <li> 1.Lark ($99) 2.Sleep Genius (Free) iPhone and Android 3.Jawbone UP ($99-$150) 4.Sleep Cycle ($1) iPhone 5.SleepRate ($100) iPhone and Android 6.SleepShield ($20-$40) http://www.healthline.com/health-slideshow/top-insomnia-iphone-android-apps#1 http://dailyburn.com/life/tech/gadgets-for-better-sleep/ SleepShield Lark Sleep Band Jawbone UP </li> <li> Slide 17 </li> <li> Technology 7.Philips Wake Up Light Plus ($70) 8.Deep Sleep with Andrew Johnson ($2.99) iPhone and Android 9.Sleepmaker Rain (Free) iPhone and Android 10.Nature Sounds Relax and Sleep (Free) Android 11.SleepBot (Free) iPhone Wake up Light Plus </li> <li> Slide 18 </li> <li> Comments? </li> </ul>