SLEEP Dr. Michael Vanella
“ Only when one cannot sleep does one know how long the night is.” ~ Old Chinese Proverb
Problems Sleeping? <ul><li>In young people, stress  </li></ul><ul><li>and worry commonly cause  </li></ul><ul><li>insomnia...
Problems Sleeping? <ul><li>Job pressures </li></ul><ul><li>Family problems </li></ul><ul><li>Illness </li></ul><ul><li>Med...
Problems Sleeping? <ul><li>Computer use, especially in the work place,  </li></ul><ul><li>has been associated with all typ...
Problems Sleeping? <ul><li>Playing computer games may affect adults as well. </li></ul><ul><li>Performing exciting tasks o...
SLEEP FACTS
Sleep Facts <ul><li>Sleep is critical for good health and function. </li></ul><ul><li>Sleep is one of the most important f...
Sleep Facts <ul><li>40 million Americans suffer from chronic sleep disorders each year </li></ul><ul><li>An additional 20 ...
Lack of Sleep Affects … <ul><li>Immune system </li></ul><ul><li>Nervous system </li></ul><ul><li>Memory </li></ul><ul><li>...
Sleep Facts <ul><li>The National Highway Traffic Safety  </li></ul><ul><li>Administration estimates that sleep  </li></ul>...
Indications of Insomnia <ul><li>Taking more than 30 to 45 minutes to fall asleep </li></ul><ul><li>Waking up many times ea...
TIPS TO ACHIEVE QUALITY SLEEP
Old Advice <ul><li>Sleeping in a comfortable bed </li></ul><ul><li>A cool bedroom </li></ul><ul><li>Eating an early dinner...
Tips to Achieve Quality Sleep <ul><li>Sleep medications are not suitable  </li></ul><ul><li>for long term use. </li></ul>
<ul><li>So, what can we do  </li></ul><ul><li>when all the known  </li></ul><ul><li>remedies have been tried , but sleep i...
The Do’s
The Do’s <ul><li>Turn Off Work   </li></ul><ul><li>You can’t sleep soundly  </li></ul><ul><li>with your mind still at  </l...
The Do’s <ul><li>Calm Yourself </li></ul><ul><li>Take time at the end of  </li></ul><ul><li>your day for: </li></ul><ul><l...
The Do’s <ul><li>Exercise and/or Stretching   </li></ul><ul><li>The more tension you feel, the more vigorously you may </l...
The Do’s <ul><li>Food </li></ul><ul><li>Eat at least one hour before bedtime.  This gives your body plenty of time to begi...
The Do’s <ul><li>Also, stay away from evening brain- </li></ul><ul><li>stimulation or stressful activities such as  </li><...
The Do’s <ul><li>On weekends, go to bed at the same time as on weekdays  </li></ul><ul><li>Develop a sleep ritual that wil...
The Do’s <ul><li>Try listening to relaxing music before going to sleep </li></ul><ul><li>Soothing music may improve sleep ...
The Do’s <ul><li>Sleep on a comfortable and supportive  </li></ul><ul><li>mattress and pillow. </li></ul>
The Don’ts
The Don’ts <ul><li>Avoid Mental Over-stimulation   </li></ul><ul><li>Replacing job worries with violent movies or  </li></...
The Don’ts <ul><li>Avoid Sweets   </li></ul><ul><li>Sugars and other simple  </li></ul><ul><li>carbohydrates boost your  <...
The Don’ts <ul><li>Avoid Confronting Difficult Issues   </li></ul><ul><li>The end of the day is not always the best time t...
Supplements
Potentially Helpful Supplements <ul><li>Valerian (valeriana offivinalis)   </li></ul><ul><li>May be more appropriate for l...
Potentially Helpful Supplements <ul><li>Melatonin </li></ul><ul><li>May be useful for treating some insomniacs. </li></ul>...
Potentially Helpful Supplements <ul><li>German chamomile, hops, lavender, lemon  </li></ul><ul><li>balm, passionflower, an...
The Right Stuff
The Right Stuff <ul><li>Even given all of the Do’s and Don’ts, many  </li></ul><ul><li>people still fail to get the sleep ...
Pillow Talk <ul><li>Your pillow is probably the most important  </li></ul><ul><li>component of restful sleep, as it cradle...
Pillow Talk <ul><li>Your head and neck should remain level  </li></ul><ul><li>with your mid and lower spine.  When lying  ...
Pillow Talk <ul><li>If you find yourself sleeping on your side  </li></ul><ul><li>with one hand propped under your pillow,...
Mattress Facts <ul><li>Your mattress should be chosen carefully,  </li></ul><ul><li>considering that approximately one-thi...
Mattress Facts <ul><li>A mattress should provide uniform support  </li></ul><ul><li>from head to toe.  If there are gaps b...
Mattress Facts <ul><li>Every few months,  </li></ul><ul><li>turn your mattress  </li></ul><ul><li>clockwise so that body i...
Mattress Facts <ul><li>If you are waking up uncomfortable, it may  </li></ul><ul><li>be time for a new one.  Mattress make...
Chiropractic Can Help <ul><li>If you continue to experience pain and discomfort at night or have difficulty falling asleep...
So There You Have It <ul><li>The keys to getting the great night’s sleep you deserve – every night. </li></ul><ul><li>Talk...
Your body and mind will thank you for it.
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Sleep

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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.

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Sleep

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

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