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A third of our life is spent sleeping. Sleeping allows us to regenerate our bodies. Teach people how to get a good night sleep.

A third of our life is spent sleeping. Sleeping allows us to regenerate our bodies. Teach people how to get a good night sleep.

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Sleep Presentation Transcript

  • 1. SLEEP Dr. Michael Vanella
  • 2. “ Only when one cannot sleep does one know how long the night is.” ~ Old Chinese Proverb
  • 3. Problems Sleeping?
    • In young people, stress
    • and worry commonly cause
    • insomnia
    • Older people suffer from a
    • natural decrease in
    • melatonin (sleep inducing
    • hormone)
  • 4. Problems Sleeping?
    • Job pressures
    • Family problems
    • Illness
    • Medication side effects
    • Uncomfortable beds or pillows
  • 5. Problems Sleeping?
    • Computer use, especially in the work place,
    • has been associated with all types of
    • insomnia in adults – more so than stress,
    • which affects only difficulty falling asleep
    • and early morning
    • arousal.
  • 6. Problems Sleeping?
    • Playing computer games may affect adults as well.
    • Performing exciting tasks on computers with bright monitors at night affects melatonin concentration and the human biological clock
  • 7. SLEEP FACTS
  • 8. Sleep Facts
    • Sleep is critical for good health and function.
    • Sleep is one of the most important functions of the brain.
    • Through it our bodies recharge and renew for the next day’s challenges.
  • 9. Sleep Facts
    • 40 million Americans suffer from chronic sleep disorders each year
    • An additional 20 million have occasional sleeping problems
  • 10. Lack of Sleep Affects …
    • Immune system
    • Nervous system
    • Memory
    • Judgment
    • Attention
    • Patience
    • Thinking and reading abilities
  • 11. Sleep Facts
    • The National Highway Traffic Safety
    • Administration estimates that sleep
    • deprivation is responsible for 100,000
    • vehicle accidents a year, resulting in 1,500
    • deaths and 71,000 injuries.
  • 12. Indications of Insomnia
    • Taking more than 30 to 45 minutes to fall asleep
    • Waking up many times each night
    • Waking up early and being unable to get back to sleep
    • Waking up feeling tired
  • 13. TIPS TO ACHIEVE QUALITY SLEEP
  • 14. Old Advice
    • Sleeping in a comfortable bed
    • A cool bedroom
    • Eating an early dinner
    • Going to bed at the same time each night
    • Avoid caffeine and alcohol before sleep
    • These may not work for everyone
  • 15. Tips to Achieve Quality Sleep
    • Sleep medications are not suitable
    • for long term use.
  • 16.
    • So, what can we do
    • when all the known
    • remedies have been tried , but sleep is
    • nowhere to be found?
  • 17. The Do’s
  • 18. The Do’s
    • Turn Off Work
    • You can’t sleep soundly
    • with your mind still at
    • work.
    • If your body has left the
    • job, your mind should,
    • too.
  • 19. The Do’s
    • Calm Yourself
    • Take time at the end of
    • your day for:
    • Meditation
    • Prayer
    • Reading
    • Relaxation techniques
    • Talking to a loved one
    • Just sitting quietly
  • 20. The Do’s
    • Exercise and/or Stretching
    • The more tension you feel, the more vigorously you may
    • need to exercise.
    • However if you exercise in the evening, do so at least 3 hours before bedtime.
  • 21. The Do’s
    • Food
    • Eat at least one hour before bedtime. This gives your body plenty of time to begin digesting your food before you try to sleep.
  • 22. The Do’s
    • Also, stay away from evening brain-
    • stimulation or stressful activities such as
    • balancing checkbooks, reading thrillers, and
    • playing computer games.
  • 23. The Do’s
    • On weekends, go to bed at the same time as on weekdays
    • Develop a sleep ritual that will help you to relax and unwind, such as a warm bath
  • 24. The Do’s
    • Try listening to relaxing music before going to sleep
    • Soothing music may improve sleep quality in children, older adults, and critically ill patients
  • 25. The Do’s
    • Sleep on a comfortable and supportive
    • mattress and pillow.
  • 26. The Don’ts
  • 27. The Don’ts
    • Avoid Mental Over-stimulation
    • Replacing job worries with violent movies or
    • mindless video games may actually cause
    • your brain to concentrate more intensely
    • than if you were still at work.
  • 28. The Don’ts
    • Avoid Sweets
    • Sugars and other simple
    • carbohydrates boost your
    • energy level, making it harder
    • for you to fall asleep.
    • Consider foods that are more
    • complex and thus digest
    • more slowly, such as light
    • proteins, vegetables, or small
    • amounts of fruit.
  • 29. The Don’ts
    • Avoid Confronting Difficult Issues
    • The end of the day is not always the best time to discuss or address difficult issues.
  • 30. Supplements
  • 31. Potentially Helpful Supplements
    • Valerian (valeriana offivinalis)
    • May be more appropriate for long term use than sleep medication. Although sleeping
    • medication impair vigilance the morning
    • after, valerian does not.
  • 32. Potentially Helpful Supplements
    • Melatonin
    • May be useful for treating some insomniacs.
    • It appears to be safe when used for days or
    • weeks – but long term use safety is not
    • clear.
  • 33. Potentially Helpful Supplements
    • German chamomile, hops, lavender, lemon
    • balm, passionflower, and wild lettuce have
    • been said to have mild sedative properties,
    • but need more scientific investigation.
  • 34. The Right Stuff
  • 35. The Right Stuff
    • Even given all of the Do’s and Don’ts, many
    • people still fail to get the sleep they need. If
    • you’re one of these people, you know how
    • hard it can be. Waking up sore, stiff, and
    • feeling tired can be caused by what you’re
    • sleeping on – the wrong pillow and/or
    • mattress.
  • 36. Pillow Talk
    • Your pillow is probably the most important
    • component of restful sleep, as it cradles
    • your head and neck for many hours. Your
    • pillow is also the least expensive, most
    • immediate solution to a poor night’s sleep
    • and has the potential to address the most
    • common ailments: headaches and neck
    • pain.
  • 37. Pillow Talk
    • Your head and neck should remain level
    • with your mid and lower spine. When lying
    • on your back, your head and neck should
    • remain level with your upper back and spine.
  • 38. Pillow Talk
    • If you find yourself sleeping on your side
    • with one hand propped under your pillow,
    • that’s a clue that you’re not getting the
    • support you need from that pillow.
  • 39. Mattress Facts
    • Your mattress should be chosen carefully,
    • considering that approximately one-third of
    • your life will be spent on it. You will want to
    • consider a specialized mattress that will give
    • your spine the support you need. This is
    • particularly true as you get older.
  • 40. Mattress Facts
    • A mattress should provide uniform support
    • from head to toe. If there are gaps between
    • your body and your mattress (such as the
    • waist), you’re not getting the full support that
    • you need.
  • 41. Mattress Facts
    • Every few months,
    • turn your mattress
    • clockwise so that body indentations are kept
    • to a minimum.
  • 42. Mattress Facts
    • If you are waking up uncomfortable, it may
    • be time for a new one. Mattress makers will
    • tell you that even the best mattresses will
    • only last 8 – 10 years. If it’s more than 8
    • years, or if your original mattress wasn’t that
    • great to begin with , it probably time to buy a
    • new mattress.
  • 43. Chiropractic Can Help
    • If you continue to experience pain and discomfort at night or have difficulty falling asleep, visit your doctor of chiropractic.
    • Doctors of chiropractic are trained to treat spinal problems that can interfere with a restful night’s sleep.
    • They can also offer nutritional and ergonomic advice that can help improve the quality of your sleep.
  • 44. So There You Have It
    • The keys to getting the great night’s sleep you deserve – every night.
    • Talk to your doctor when considering which mattress or pillow are best for you.
    • Remember the Do’s and Don’ts of preparing for restful sleep.
  • 45. Your body and mind will thank you for it.