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The power of_sleep - ARISE ROBY
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The power of_sleep - ARISE ROBY


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  • The best sleep goals are:Increase daytime alertness.Increase feeling rested in the morning.Improve habits that are sleep promoting.Develop realistic expectations about sleep.Decrease frustration surrounding sleep.Improve understanding of sleep and especially how much an individual can affect their sleep quality.
  • Bottom line is- DOES SLEEP RESTORE YOU?
  • Ghrelin- increased during sleep deprivation- increases hunger, slows metabolism< 6 hours a night weigh more, exercise less and have unhealthier eating patterns
  • According to psychologist and sleep expert David F. Dinges, Ph.D., of the Division of Sleep and Chronobiology and Department of Psychiatry at the University of Pennsylvania School of Medicine, irritability, moodiness and disinhibition are some of the first signs a person experiences from lack of sleep. If a sleep-deprived person doesn’t sleep after the initial signs, said Dinges, the person may then start to experience apathy, slowed speech and flattened emotional responses, impaired memory and an inability to be novel or multitask. As a person gets to the point of falling asleep, he or she will fall into micro sleeps (5-10 seconds) that cause lapses in attention, nod off while doing an activity like driving or reading and then finally experience hypnagogic hallucinations, the beginning of REM sleep. (Dinges, Sleep, Sleepiness and Performance, 1991)
  • Sleep architecture is how we progress through these different stagesStage 1 (light sleep)o Muscles relax and your thoughts drift. o Brain waves slow down from about average waking speed of 13 to 35 cycles (pulsations) per second (beta waves) to 8 to 12 cycles per second (alpha waves). o Blood pressure drops. o Pulse rate declines by about 10 beats per minute. o Blood sugar and calcium levels rise. o Temperature declines. o The body begins to detoxif3ç excreting toxins from the cells. This process usually peaks near 4 AM. o You can be awakened easily Stage 2 (medium sleep)o Brain waves slow to three to seven pulsations per second (theta waves). o Blood pressure, body temperature and pulse continue to decline. o Eyes may move slowly from side to side. o You can still be awakened easily Stages 3 and 4 (deep sleep - most important for bodybuilders)o Long, slow brain waves of less than four cycles per second (delta waves). o Muscles are relaxed and breathing is even. o Growth hormone is released by the pituitary gland during deep sleep, which occurs 60 to 90 minutes after sleep begins. This is the largest spurt of OH during the entire 24 hours. o Body recovery takes place and most of your blood is directed to the muscles. Although the brain is capable of thought during delta sleep, thinking during these stages is sparse and fragmented, due to the diminished flow of blood to the brain. o Muscle growth occurs, tissues are repaired and the immune system is maintained. o 90% of the kidney's function of waste- product removal is accomplished during this stage. o You are not easily awakened. Stages 3 and 4 of the non-REM period may last from only a few minutes up to about an hour, depending on age, with 25% of total sleep time occurring during young adulthood - more for children and less for older people. You may be described as "dead to the world" during stage 4. Stage 5 (REM sleep, or dream sleep)o Characterized by rapid eye movements. o Dreaming occurs. o Brain waves quicken to the speed of 13 to 35 cycles per second. o Your heartbeat and blood pressure fluctuate, becoming irregular. o Breathing becomes faster. o You are in a state of arousal and the adrenal glands pour larger amounts of hormones into the body o Certain steroid levels increase to the highest of the day o More blood flows into the brain and less goes into the body Your first nightly encounter with REM sleep lasts from five to ten minutes. This complete trip through the five sleep stages lasts about 90 minutes, and then stages two through five repeat themselves with variations in length from four to five times during the course of one and restful. There is a gradual decrease in delta (the deepest sleep) throughout life. A steady amount of exercise deepens sleep over the long run, so always keep active.
  • drugs and alcohol directly affect sleep architecture, leading to sleep that is shallow. Dreaming may be disturbed or absent. Patients may think that they have not slept at all, and they may wake up feeling tired.Alcohol, Benzodiazepines, and Opioids can exacerbate sleep apnea leading to excessive drowsiness, hypertension, death rates.
  • Stress is the number one cause of short-term sleeping difficulties, according to sleep experts. Common triggers include school- or job-related pressures, a family or marriage problem and a serious illness or death in the family. Usually the sleep problem disappears when the stressful situation passes. However, if short-term sleep problems such as insomnia aren't managed properly from the beginning, they can persist long after the original stress has passed.Drinking alcohol or beverages containing caffeine in the afternoon or evening, exercising close to bedtime, following an irregular morning and nighttime schedule, and working or doing other mentally intense activities right before or after getting into bed can disrupt sleep.If you are among the 20 percent of employees in the United States who are shift workers, sleep may be particularly elusive. Shift work forces you to try to sleep when activities around you - and your own "biological rhythms" - signal you to be awake. One study shows that shift workers are two to five times more likely than employees with regular, daytime hours to fall asleep on the job.Traveling also disrupts sleep, especially jet lag and traveling across several time zones. This can upset your biological or “circadian” rhythms.Environmental factors such as a room that's too hot or cold, too noisy or too brightly lit can be a barrier to sound sleep. And interruptions from children or other family members can also disrupt sleep. Other influences to pay attention to are the comfort and size of your bed and the habits of your sleep partner. If you have to lie beside someone who has different sleep preferences, snores, can't fall or stay asleep, or has other sleep difficulties, it often becomes your problem too!Having a 24/7 lifestyle can also interrupt regular sleep patterns: the global economy that includes round the clock industries working to beat the competition; widespread use of nonstop automated systems to communicate and an increase in shift work makes for sleeping at regular times difficult.
  • Transcript

    • 2. Overview  Importance of sleep  Stages of sleep  Sleep problems  Sleep hygiene  Nutritional tips  When to see a doc ARISE TRAINING & RESEARCH CENTER
    • 3. Importance of Sleep  40 million Americans may have sleep problems  22% are late for work or school due to sleepiness  40% sleep at work or school at least 2 days a week  Problems are worse in 18-29 year old age group National Sleep FoundationARISE TRAINING & RESEARCH CENTER
    • 4. Importance of Sleep  Drowsiness causes 100,000 crashes each year, killing >1500 Americans and injuring 71,000 National Highway Traffic Safety Administration ARISE TRAINING & RESEARCH CENTER
    • 5. Importance of Sleep  Strong association between sleep deprivation and obesity  Impaired glucose tolerance  Metabolic syndrome  Changes in appetite hormones  Sleep maintains muscle, lean body mass ARISE TRAINING & RESEARCH CENTER
    • 6. Importance of Sleep  Decreased ability to multi-task  Poor judgment  Decreased memory  Longer response times  Decreased concentration  5-6 nights in a row with 4 hours of sleep has same effect on cognition as being legally drunk  Increased anger, impulsivity, aggression ARISE TRAINING & RESEARCH CENTER
    • 7. Importance of Sleep  PTSD is associated with sleep problems  Depression, anxiety  Traumatic Brain Injury  May increase risk of suicide by 34% in patients with depression ARISE TRAINING & RESEARCH CENTER
    • 8. Endogenous circadian rhythms • rhythms that last about a day • humans’ last around 24.2 h Examples: -activity -temperature -waking and sleeping -secretion of hormones -eating and drinking Circadian Rhythms ARISE TRAINING & RESEARCH CENTER
    • 9. Somatic and Autonomic Nervous Systems ARISE TRAINING & RESEARCH CENTER
    • 10. EEG Waves of Wakefulness Awake, but non-attentive - large, regular alpha waves 1 second Alpha waves Awake, nonattentive 1 second Beta waves Awake, attentive Awake and attentive - low amplitude, fast, irregular beta waves ARISE TRAINING & RESEARCH CENTER
    • 11. Stages of Sleep  Stage 1  brief transition stage when first falling asleep  Stages 2 through 4 (slow-wave sleep)  successively deeper stages of sleep  Stage 4  Characterized by an increasing percentage of slow, irregular, high- amplitude delta waves Delta waves Sleep stage 1 1 second Sleep stage 4 Sleep stage 2 Spindlers (bursts of activity) ARISE TRAINING & RESEARCH CENTER
    • 12. Stages of Sleep ARISE TRAINING & RESEARCH CENTER
    • 13. Stages of Sleep ARISE TRAINING & RESEARCH CENTER
    • 14. Sleep Disruptors  Stress  Alcohol  Light, caffeine  Travel  Exercise too close to bedtime  Bedroom conditions  Rapid swings in blood sugar ARISE TRAINING & RESEARCH CENTER
    • 15. Sleep Hygiene  Behaviors can be sleep promoting or sleep killers. o Daytime sleep is the biggest single sleep killer. The single most effective sleep intervention is daytime sleep restriction. Sleepiness is a drive state, like hunger and thirst. Daytime sleep reduces the urge to sleep at night just like a snack can “ruin your supper.” o Sleep promoting (recovery) behaviors during the day include waking up at the same time each day, moderate physical exercise, daytime sunlight, staying intellectually and emotionally engaged. o Action: During the day, what do you do to keep yourself, awake, alert, active? ARISE TRAINING & RESEARCH CENTER
    • 16. Daytime alertness  Keep wake time the same  Sunlight exposure in am  goLITE  Exercise earlier in day ARISE TRAINING & RESEARCH CENTER
    • 17. Sleep Hygiene  Behaviors in the evening and at night that promote sleep include:  Winding down in the evening hours, bathing or showering, having a nighttime ritual or routine, listening to quiet or calming music, and getting up from bed if sleep onset latency is greater than 20 minutes.  Nighttime sleep killers include:  Laying in bed awake if sleep onset is delayed, exercise late in the evening, using bed for activities other than sleep.  Action: What do you do to prepare for sleep, starting around dinner time?ARISE TRAINING & RESEARCH CENTER
    • 18. Sleep Hygiene  Affect regulation is an important skill for sleep.  Going to sleep angry, sad, frustrated, anxious is a sleep killer.  Affect regulation skills can include:  Progressive Muscle Relaxation (PMR), meditation, journaling, prayer and Bible reading, practicing gratitude.  Action: learn PMR, meditation, diaphragmatic breathing. ARISE TRAINING & RESEARCH CENTER
    • 19. Sleep Hygiene  Sleep hygiene refers to the way we manage our activity level throughout the day and night  For most individuals with insomnia, it is not necessary to take a pill to sleep. In fact, behavior change outperforms sleep medications whenever research studies compare the two types of therapies. ARISE TRAINING & RESEARCH CENTER
    • 20. Sleep Hygiene  Sleep Environment:  What makes you comfortable in bed?  Is your room a peaceful sanctuary?  A slightly cool room is preferable for most people (67-70F).  Many people sleep better in socks  Do you need “white noise” such as a fan?  Are there bright or BLINKING lights?  Do animals have access to you that is disruptive to your sleep?  Some people use guided imagery  Don’t do anything “mental” in bed except sleep  Keep blackberry and cell phone away from bed ARISE TRAINING & RESEARCH CENTER
    • 21. Sleep Hygiene  Do you have problems with an over active mind?  Dump your thoughts onto a “to do” list- then start your “settling in” routine ARISE TRAINING & RESEARCH CENTER
    • 22. Sleep Hygiene  Avoid sugar, alcohol and caffeine in evening  Avoid excessive fluid intake  Eat a light snack before bedtime  A light snack before bed can help promote sleep. When you pair tryptophan–containing foods with carbohydrates, it helps calms the brain and allows you to sleep better. For even better sleep, try adding extra calcium to your dinner or nighttime snack. Experiment with your food habits to determine your optimum evening meals and snacks. For a relaxing bedtime snack, try:  Half a turkey or peanut butter sandwich  Granola with low–fat milk or yogurt  A banana and a cup of hot chamomile tea  Almond butter on celeryARISE TRAINING & RESEARCH CENTER
    • 23. Sleep Hygiene  Try to always go to bed at same time  Have a “settling in routine” an hour before sleep time  Warm bath  No computer or TV screens  Dim lights  Read or listen to an audio book, relaxing music  Listen to a progressive relaxation tape  Light snack  Lavender spray/essential oil  Humidifier ARISE TRAINING & RESEARCH CENTER
    • 24. When to see a doc  Someone tells you that you stop breathing for short periods during the night  Severe recurrent nightmares  Sleep problems associated with behavioral health symptoms such as depression, severe anxiety  Falling asleep when you are actively doing things like driving, talking  If you have to get up to urinate more than 6 times a night ARISE TRAINING & RESEARCH CENTER