Zzzzz workshop

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As in, ZZZZZZZzzzzzzz. Hopefully, you might sleep through this workshop, and it won’t be due to boredom. We’ll talk about healthy sleeping patterns and habits, strategies for better sleep, and hopefully get to practice a little.

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Zzzzz workshop

  1. 1. ZZZZZ WORKSHOP MUS WELLNESS
  2. 2. ZZZZZZ OBJECTIVES • As in, Zzzzzzzzzzz. Hopefully, you might sleep through this workshop, and it won’t be due to boredom. We’ll talk about healthy sleeping patterns and habits, strategies for better sleep, and hopefully get to practice a little.
  3. 3. SLEEP QUIZ • How many hours of sleep did you get last night? • What is the recommended amount of sleep per night for adults? • What percentage of American adults get the recommended amount of sleep? • Which of the following has shown to be associated with a lack of sleep? a) Lowered immune response to flu vaccine b) Decreased perception of emotions in others c) Hyperactivity in children d) All of the above • The average lifespan for a rat is 2-3 years. When deprived of REM sleep, how long do rats typically live? a) 18 months b) 12 months c) 3 months d) 5 weeks
  4. 4. SLEEP FUNCTION • Neural: Brain pathways formed and/or strengthened during sleep. • Sleep is an active process! • Growth & repair of cells • Learning – REM sleep • Memory • Consolidation phase • Mood • Motivation, judgment, perception of events
  5. 5. SLEEP CYCLE • Non-REM sleep • Stage 1- light sleep, muscles relax, awakened easily • Stage 2 – 50% of total sleep time, HR slows, BP lowers • Stage 3 & 4 – 20% total sleep time – very deep sleep, restorative stages crucial for feeling well rested • Delta waves
  6. 6. SLEEP CYCLE • REM – 20% total sleep time • Dreaming occurs • Arms & legs temporarily paralyzed • Breathing/BP/HR irregular • Stimulates brain regions associated with learning and making memories • Sleep stages repeat continuously throughout the night w/REM becoming longer • Typical sleep cycle is 90 minutes • REM & Non-REM both vital to proper body functioning
  7. 7. CIRCADIAN RHYTHM • Circadian Rhythm – physiological changes that follow a 24 hour cycle • Driven by internal clock • SCN (suprachiasmatic nucleus) • Responsive to light & dark • Triggers hormone production & body temperature regulation to produce natural fluctuations in sleepiness & alertness • Adults: feel most tired between midnight – 7AM (2-4AM in particular) and 1-4PM • Melatonin & Cortisol • Exposure to bright light in the late evening may disrupt melatonin peak • Rhythm changes with age/life stages
  8. 8. ADDITIONAL BIOLOGICAL INFLUENCES • Sleep promoters • Adenosine – builds up during awake time, broken down during sleep • Sleep/wake homeostasis • Sleep debt • Caffeine blocks adenosine cell receptors • Estrogen & progesterone • Cytokines – immune system cells • Increase need for sleep (may help body fight infection by conserving resources)
  9. 9. SLEEP DEPRIVATION • Link to chronic diseases • Diabetes • Sleep associated with improved blood sugar control • Study: Healthy young men allowed to sleep only 4 hours/night for 6 nights had insulin & glucose levels that matched diagnosis for pre-diabetes • Cardiovascular Disease • Cardiovascular system needs rest too! System given a little break (our bodies need that dip in BP and slow down of HR) • Sleep apnea = significant risk factor for hypertension, stroke, coronary heart disease, and arrhythmias
  10. 10. SLEEP DEPRIVATION • Link to chronic diseases • Obesity • Sleep is a powerful regulator of appetite • During sleep • Grehlin (appetite stimulant) decreases • Leptin (appetite suppressant) increases • Studies show sleep deprivation increased intake of calories and carbohydrates • Depression • Sleep disturbance both a symptom and perhaps a cause
  11. 11. FOUR MOST COMMON SLEEP DISORDERS • Four most common disorders • Insomnia – trouble falling or staying asleep • Temporary vs chronic (3 nights/week for > 1 month) • Chronic insomnia usually a secondary condition, caused by factors such as medications, depression/anxiety or other neuro/pysch disorders, hormones • Sleep apnea – pauses in breathing while sleeping due to airway getting blocked by soft tissue • Loud, frequent snoring most common symptom • 50% of people undiagnosed • Restless Leg Syndrome • Narcolepsy
  12. 12. FOUR MOST COMMON SLEEP DISORDERS When should I talk to my doctor? • It takes more than 30 minutes to fall asleep at night • You awaken frequently at night and then have trouble falling back to sleep again • You awaken too early in the AM • You often don’t feel well rested despite spending 7–8 hours or more asleep at night. • You feel sleepy during the day and fall asleep within 5 minutes if you have an opportunity to nap, or you fall asleep unexpectedly or at inappropriate times during the day. • Your bed partner claims you snore loudly, snort, gasp, or make choking sounds while you sleep, or your partner notices that your breathing stops for short periods • You have creeping, tingling, or crawling feelings in your legs that are relieved by moving or massaging them, especially in the evening or when you are trying to fall asleep • You have sudden muscle weakness when you are angry or fearful, or when you laugh • You feel as though you cannot move when you first wake up • Your bed partner notices your arms or legs jerk often during sleep • You regularly need stimulants to stay awake during the day
  13. 13. SLEEP RECOMMENDATIONS • 7-8 hours per day for adults • Depends somewhat on the individual (5-9 hrs) • Quality & timing as important Naps! • 20-30 minutes. Not after 5PM • Long naps can trigger sleep inertia
  14. 14. THE TRAP OF THE 21ST CENTURY WEST • We are busier than ever. We live in a non-stop, on-the-go, information age. Many people struggle with work/life balance and the cumulative stress of multi-tasking and a myriad of responsibilities. • What is sacrificed when we cannot complete all of the tasks? • Exercise • Recreation • Good Nutrition • SLEEP!
  15. 15. TIPS TO IMPROVE SLEEP! • Avoid caffeine 4-6 hours before bed, avoid nicotine too • (actually, go ahead and avoid nicotine all the time) • Limit or avoid alcohol before bed • Inhibits REM and stage 3 non-REM sleep
  16. 16. TIPS TO IMPROVE SLEEP! • Sleep-inducing environment – quiet, dark, cool • Temperature – 60-75 degrees • Well-ventilated • Eliminate distractions – computer, TV, bright lights, phone • Comfortable bed • Clock face – don’t be a clock watcher • Limit bedroom activities to the two S’s
  17. 17. TIPS TO IMPROVE SLEEP! • Stick to a consistent sleep schedule as much as possible • Even on weekends • Soothing pre-sleep routine • Hot bath • Non-stressful or stimulating activities • Light reading or listening to music • Avoid large meals and/or lots of fluids before bed • Get enough physical activity • Try to end 3 hours before going to sleep • Get up if not asleep in 20 minutes • Relaxation exercises – mental & physical
  18. 18. LET’S RELAX, SHALL WE?
  19. 19. • montanamovesandmeals.com • wellness.mus.edu • Twitter: • @montanameals • @montanamoves

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