This document discusses sleep and provides information about sleep stages, circadian rhythms, sleep conditions, and back health as it relates to sleep. It notes that sleep allows the body and mind to repair and recharge. It describes the three main sleep stages - light sleep, deep sleep, and REM sleep. Finally, it outlines key factors for a good bed, including conformity, hardness, heat insulation, and moisture regulation.

1. ‘Bet You
Better Sleep!’
by Kees Kwakman
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Introduction Quietroom Label and Movenpick Amsterdam center hotel
You can only sleep well when you have a great bed, a quiet room and a peaceful mind (mindful).

2. On average 30% sleep
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31%
18% 30%
12%
9% Werk/school
Vrije tijd
Slaap
Huishouden
Zorgtaken
Work/school
Leisure time
Sleep
Household
Caring
‘Sleep’ is the period of inactivity and absence of the waking
consciousness, which can repair and recharge the body and mind.

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How much do you sleep?
0
10
20
30
40
50
60
70
< 5 6 7 > 8 uur
1942
2001

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Individual differences
§ Women and men
§ Evening- and morning people
§ Short- and long sleepers
* 8% < 5 uur
* 65% 7–8 uur
* 2% > 10 uur
Known short sleepers

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3 types of sleep stages
§ Light sleep (1+2 Non-Rem sleep)
* Shielding environment, low wake threshold
§ Deep sleep (3+4 Non-Rem sleep)
* Space for repair processes in the body
§ Dream sleep (Rem sleep)
* Information processing, memorizing, mental recovery

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Sleep cyclus

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Changing sleep stages

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The biological clock
§ Men is by nature a day animal
§ Natural mechanism
§ Circadian rhythm takes ± 24 hours to complete - the
sleep-wake schedule
§ Affects all hormonal biological processes in the body
§ Influence from light
- less light makes more melatonin, so sleepy

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Changes in body processes
throughout the day

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± 1° diff. - day and night

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Your energy

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Factors which determine
the sleep
§ Building "sleep pressure"
§ Time of day

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Sleeping conditions
§ Safe, preferably familiar surroundings
§ Satisfied (hunger, thirst ...)
§ Quiet and dark environment
§ Not too hot, not too cold
§ No attention to stimuli? (Environment and thoughts)
§ Allergy free
§ Comfortable bed, horizontal posture

14. * The spinal column
What's our backs up?
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15. * The functioning of
the intervertebral discs
What's our backs up?
Bron: Het slapende brein
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16. What's our backs up?
* Body posture
and press Spine column
Swedish research on spinal column measured in different posture and attitudes: Alf Nachemson 20-04-17 SleepSupport © 2017

17. How does back pain
develop?
* Correct sleeping position
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1. Too soft mattress
2. Too hard mattress
3. A mattress adapted to body profile

18. Neck pain and pillow
* How it's supposed to be…
Wrong Good Wrong 20-04-17 SleepSupport © 2017

19. The connection between
sleep and back problems
* Purpose of sleeping
* Physical recovery
* Repair body
* Pressure drop at the intervertebral discs and joints
* Relaxation of the muscles
* Charging the mind
* Memorize
* Recharge To dream
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20. The basics of a good bed
* 4 properties:
* Conformity indicates how well your sleep system adapts to
your body shapes, taking into account the distribution of
your body weight.
* Hardness indicates how deep we are in the mattress.
* Heat insulation gives a degree of cold or hot in bed.
* Moisture regulation indicates how we deal with
perspiration.
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Thanks for your attention
and ...
Sleep WELL!