This document discusses the importance of sleep for health. It describes the five stages of sleep, including rapid eye movement (REM) sleep and non-REM sleep. Insufficient sleep can increase risks for various diseases like obesity, diabetes, and heart disease due to changes in hormones like ghrelin and leptin. Getting 7-9 hours of sleep per night is recommended to maintain good health and reduce risks.
Gallery Furniture's Jim 'Mattress Mack' McIngvale discusses the importance of sleep, and how a lack of sleep can affect adversely affect our bodies. Browse through the slides for the facts, and what you can do to improve the sleep you get each night.
Sleep plays a vital role as adolescents develop and go through the maturation process.
Adolescence is a time of increased responsibility, peer pressure and busy schedules.
As a result……
SLEEP, a vital component of your life,
is often compromised.
How you feel when you wake up says a lot about the night you had and the day to come. Sleep plays an important role in our physical and mental health. Some of the benefits of sleep revealed by recent researches is mentioned here.
Gallery Furniture's Jim 'Mattress Mack' McIngvale discusses the importance of sleep, and how a lack of sleep can affect adversely affect our bodies. Browse through the slides for the facts, and what you can do to improve the sleep you get each night.
Sleep plays a vital role as adolescents develop and go through the maturation process.
Adolescence is a time of increased responsibility, peer pressure and busy schedules.
As a result……
SLEEP, a vital component of your life,
is often compromised.
How you feel when you wake up says a lot about the night you had and the day to come. Sleep plays an important role in our physical and mental health. Some of the benefits of sleep revealed by recent researches is mentioned here.
The Importance Of Getting A Good Night's SleepNathan Young
Did you wake up refreshed and ready for the day? Or did you wake up tired and falling asleep during the day? The fact is sleep is very important in our lives! This presentation talks about why sleep is important and why you need to focus on sleeping!
Free webinar on " Sleep Deprivation "
Sleep deprivation is inadequate quantity or quality of sleep. Sleep is as important to the human body as food and water, but many of us don’t get enough sleep. Sleep deprivation is when an individual sleeps less than usual or does not sleep at all for a short period of time – usually lasting one to two days.
Purpose:
The purpose of this webinar is to aware the people about the causes, effects and symptom of sleep deprivation. In this session also teach treatments that how to fight with sleep deprivation to fix it.
The Importance Of Getting A Good Night's SleepNathan Young
Did you wake up refreshed and ready for the day? Or did you wake up tired and falling asleep during the day? The fact is sleep is very important in our lives! This presentation talks about why sleep is important and why you need to focus on sleeping!
Free webinar on " Sleep Deprivation "
Sleep deprivation is inadequate quantity or quality of sleep. Sleep is as important to the human body as food and water, but many of us don’t get enough sleep. Sleep deprivation is when an individual sleeps less than usual or does not sleep at all for a short period of time – usually lasting one to two days.
Purpose:
The purpose of this webinar is to aware the people about the causes, effects and symptom of sleep deprivation. In this session also teach treatments that how to fight with sleep deprivation to fix it.
Uncovering the Truth about Sleepless NightsZRT Laboratory
Slide deck about sleep balance and hormones. These slides are meant to be used in their entirety. Please contact us at info@zrtlab.com for more information.
You can’t move during REM sleep?
Do adults need less or more sleep?
If you go to bed at 10 p.m., which wake-up time will make you most refreshed?
What is the effect of a nap more than 30 to 60 minutes?
When you wake up in the middle of the night to use the bathroom: switch on a light or not?
Sleep and rest, BSC NURSING FIRST YEAR NURSING FOUNDATION , UNIT X , MEETING NEEDS OF PATIENT , PHYSIOLOGY OF SLEEP, SLEEP DISORDERS, FACTORS AFFECTING SLEEP, PROMOTING SLEEP AND STAGES OF SLEEP.
This presentation explores some of the factors that influence how long a human being lives, what affects the length of our lives, nutrition effects on life span and how to use diet and nutrition to stay healthy and live long.
Nutrition is one of the most important health and lifestyle factors in the determination of health and disease today. This slideshow is about a forgotten way to approach nutrition.
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These lecture slides, by Dr Sidra Arshad, offer a quick overview of physiological basis of a normal electrocardiogram.
Learning objectives:
1. Define an electrocardiogram (ECG) and electrocardiography
2. Describe how dipoles generated by the heart produce the waveforms of the ECG
3. Describe the components of a normal electrocardiogram of a typical bipolar leads (limb II)
4. Differentiate between intervals and segments
5. Enlist some common indications for obtaining an ECG
Study Resources:
1. Chapter 11, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 9, Human Physiology - From Cells to Systems, Lauralee Sherwood, 9th edition
3. Chapter 29, Ganong’s Review of Medical Physiology, 26th edition
4. Electrocardiogram, StatPearls - https://www.ncbi.nlm.nih.gov/books/NBK549803/
5. ECG in Medical Practice by ABM Abdullah, 4th edition
6. ECG Basics, http://www.nataliescasebook.com/tag/e-c-g-basics
Acute scrotum is a general term referring to an emergency condition affecting the contents or the wall of the scrotum.
There are a number of conditions that present acutely, predominantly with pain and/or swelling
A careful and detailed history and examination, and in some cases, investigations allow differentiation between these diagnoses. A prompt diagnosis is essential as the patient may require urgent surgical intervention
Testicular torsion refers to twisting of the spermatic cord, causing ischaemia of the testicle.
Testicular torsion results from inadequate fixation of the testis to the tunica vaginalis producing ischemia from reduced arterial inflow and venous outflow obstruction.
The prevalence of testicular torsion in adult patients hospitalized with acute scrotal pain is approximately 25 to 50 percent
Flu Vaccine Alert in Bangalore Karnatakaaddon Scans
As flu season approaches, health officials in Bangalore, Karnataka, are urging residents to get their flu vaccinations. The seasonal flu, while common, can lead to severe health complications, particularly for vulnerable populations such as young children, the elderly, and those with underlying health conditions.
Dr. Vidisha Kumari, a leading epidemiologist in Bangalore, emphasizes the importance of getting vaccinated. "The flu vaccine is our best defense against the influenza virus. It not only protects individuals but also helps prevent the spread of the virus in our communities," he says.
This year, the flu season is expected to coincide with a potential increase in other respiratory illnesses. The Karnataka Health Department has launched an awareness campaign highlighting the significance of flu vaccinations. They have set up multiple vaccination centers across Bangalore, making it convenient for residents to receive their shots.
To encourage widespread vaccination, the government is also collaborating with local schools, workplaces, and community centers to facilitate vaccination drives. Special attention is being given to ensuring that the vaccine is accessible to all, including marginalized communities who may have limited access to healthcare.
Residents are reminded that the flu vaccine is safe and effective. Common side effects are mild and may include soreness at the injection site, mild fever, or muscle aches. These side effects are generally short-lived and far less severe than the flu itself.
Healthcare providers are also stressing the importance of continuing COVID-19 precautions. Wearing masks, practicing good hand hygiene, and maintaining social distancing are still crucial, especially in crowded places.
Protect yourself and your loved ones by getting vaccinated. Together, we can help keep Bangalore healthy and safe this flu season. For more information on vaccination centers and schedules, residents can visit the Karnataka Health Department’s official website or follow their social media pages.
Stay informed, stay safe, and get your flu shot today!
micro teaching on communication m.sc nursing.pdfAnurag Sharma
Microteaching is a unique model of practice teaching. It is a viable instrument for the. desired change in the teaching behavior or the behavior potential which, in specified types of real. classroom situations, tends to facilitate the achievement of specified types of objectives.
Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...Oleg Kshivets
RESULTS: Overall life span (LS) was 2252.1±1742.5 days and cumulative 5-year survival (5YS) reached 73.2%, 10 years – 64.8%, 20 years – 42.5%. 513 LCP lived more than 5 years (LS=3124.6±1525.6 days), 148 LCP – more than 10 years (LS=5054.4±1504.1 days).199 LCP died because of LC (LS=562.7±374.5 days). 5YS of LCP after bi/lobectomies was significantly superior in comparison with LCP after pneumonectomies (78.1% vs.63.7%, P=0.00001 by log-rank test). AT significantly improved 5YS (66.3% vs. 34.8%) (P=0.00000 by log-rank test) only for LCP with N1-2. Cox modeling displayed that 5YS of LCP significantly depended on: phase transition (PT) early-invasive LC in terms of synergetics, PT N0—N12, cell ratio factors (ratio between cancer cells- CC and blood cells subpopulations), G1-3, histology, glucose, AT, blood cell circuit, prothrombin index, heparin tolerance, recalcification time (P=0.000-0.038). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and PT early-invasive LC (rank=1), PT N0—N12 (rank=2), thrombocytes/CC (3), erythrocytes/CC (4), eosinophils/CC (5), healthy cells/CC (6), lymphocytes/CC (7), segmented neutrophils/CC (8), stick neutrophils/CC (9), monocytes/CC (10); leucocytes/CC (11). Correct prediction of 5YS was 100% by neural networks computing (area under ROC curve=1.0; error=0.0).
CONCLUSIONS: 5YS of LCP after radical procedures significantly depended on: 1) PT early-invasive cancer; 2) PT N0--N12; 3) cell ratio factors; 4) blood cell circuit; 5) biochemical factors; 6) hemostasis system; 7) AT; 8) LC characteristics; 9) LC cell dynamics; 10) surgery type: lobectomy/pneumonectomy; 11) anthropometric data. Optimal diagnosis and treatment strategies for LC are: 1) screening and early detection of LC; 2) availability of experienced thoracic surgeons because of complexity of radical procedures; 3) aggressive en block surgery and adequate lymph node dissection for completeness; 4) precise prediction; 5) adjuvant chemoimmunoradiotherapy for LCP with unfavorable prognosis.
New Directions in Targeted Therapeutic Approaches for Older Adults With Mantl...i3 Health
i3 Health is pleased to make the speaker slides from this activity available for use as a non-accredited self-study or teaching resource.
This slide deck presented by Dr. Kami Maddocks, Professor-Clinical in the Division of Hematology and
Associate Division Director for Ambulatory Operations
The Ohio State University Comprehensive Cancer Center, will provide insight into new directions in targeted therapeutic approaches for older adults with mantle cell lymphoma.
STATEMENT OF NEED
Mantle cell lymphoma (MCL) is a rare, aggressive B-cell non-Hodgkin lymphoma (NHL) accounting for 5% to 7% of all lymphomas. Its prognosis ranges from indolent disease that does not require treatment for years to very aggressive disease, which is associated with poor survival (Silkenstedt et al, 2021). Typically, MCL is diagnosed at advanced stage and in older patients who cannot tolerate intensive therapy (NCCN, 2022). Although recent advances have slightly increased remission rates, recurrence and relapse remain very common, leading to a median overall survival between 3 and 6 years (LLS, 2021). Though there are several effective options, progress is still needed towards establishing an accepted frontline approach for MCL (Castellino et al, 2022). Treatment selection and management of MCL are complicated by the heterogeneity of prognosis, advanced age and comorbidities of patients, and lack of an established standard approach for treatment, making it vital that clinicians be familiar with the latest research and advances in this area. In this activity chaired by Michael Wang, MD, Professor in the Department of Lymphoma & Myeloma at MD Anderson Cancer Center, expert faculty will discuss prognostic factors informing treatment, the promising results of recent trials in new therapeutic approaches, and the implications of treatment resistance in therapeutic selection for MCL.
Target Audience
Hematology/oncology fellows, attending faculty, and other health care professionals involved in the treatment of patients with mantle cell lymphoma (MCL).
Learning Objectives
1.) Identify clinical and biological prognostic factors that can guide treatment decision making for older adults with MCL
2.) Evaluate emerging data on targeted therapeutic approaches for treatment-naive and relapsed/refractory MCL and their applicability to older adults
3.) Assess mechanisms of resistance to targeted therapies for MCL and their implications for treatment selection
Couples presenting to the infertility clinic- Do they really have infertility...Sujoy Dasgupta
Dr Sujoy Dasgupta presented the study on "Couples presenting to the infertility clinic- Do they really have infertility? – The unexplored stories of non-consummation" in the 13th Congress of the Asia Pacific Initiative on Reproduction (ASPIRE 2024) at Manila on 24 May, 2024.
Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
2. Do we need sleep?
Sleep is often one of the first things to go when
people feel pressed for time.
Many view sleep as a luxury and think that the
benefits of limiting the hours they spend asleep
outweigh the costs.
We often overlook the potential long-term health
consequences of insufficient sleep, and the impact
that health problems can ultimately have on one's
time and productivity.
3. Yes, we do.
Many experts
suggest that
quality sleep is
as important to
your health and
well-being as
good nutrition
and exercise
5. Stages of Sleep
The human body goes through stages of
sleep when we lay down to rest, and
interference with the sleep cycle can cause
tiredness and irritability the following day.
Science has discovered two distinct types
of sleep, known as
1. rapid eye movement (REM) sleep and
2. non-REM sleep.
6. Sleep Stages
Sleep has 5 stages:
Stage 1: non-REM sleep.
This sleep occurs in the first moments after you
have laid your head down on your pillow and
closed your eyes.
The eyes move slowly and muscle movement
ceases.
In this stage, the sleeper can be easily awakened
by noise or other disturbances as she drifts in and
out of sleep.
7. Stage 2: non-REM sleep.
In this stage of sleep, the person is actually
asleep and the sleeper is not aware of her
surroundings.
Body temperature drops, breathing and
heart rate are regular, and eye movements
decrease significantly or are non-existent.
Brain waves slow down, though there may
be bursts of activity.
8. Stage 3: non-REM sleep.
This is deep sleep, characterized by even
slower brain waves and less sporadic
bursts of brain wave activity.
Breathing slows and muscles relax.
Sleepers are hard to awaken during this
stage.
Children sometimes wet the bed during
this stage of sleep.
9. Stage 4: non-REM sleep.
This is the deepest sleep and is characterized
by very slow brain waves and no sporadic
bursts of brain wave activity.
As with Stage 3 non-REM sleep, sleepers are
hard to wake up.
Scientists believe that tissue repair takes
place during this stage of sleep.
Also, hormones will be released to assist with
growth and development.
10. Once the sleeper reaches stage four
(about an hour after sleep begins) they
then travel back up through stages
three, two and one.
When stage one is reached for the
second time, REM sleep begins and the
sleeper engages in about ten minutes
of dreaming.
11. REM Sleep
Stage 5: REM sleep.
The REM stage is the sleep during which we
dream.
It is characterized by rapid eye movements
even though the eyes are closed.
Breathing is rapid, irregular, and shallow.
12. The heart rate and blood pressure increase.
Arms and leg muscles experience a type of
paralysis that keeps people from acting out their
dreams. But some may talk or walk during REM
sleep.
The process of dreaming is not well understood
but the process does stimulate the parts of the
brain used for learning and memory.
13. Some studies suggest that dreams are a way for the
brain to sort and store information gathered
throughout the day, rather like a filing cabinet.
This last cycle of the stages of sleep occurs about an
hour to 90 minutes into the sleep session.
Sleep cycles through all of the stages until the
sleeper awakes. However, the length of time of each
cycle changes throughout the night.
14. Lack of REM sleep appears to affect our
ability to concentrate and remember.
When allowed to sleep uninterrupted,
subjects experience REM rebound. That
is, they spend twice as much time in
REM sleep as normal to make up for
the REM sleep lost.
This indicates that REM sleep is vital for
our survival.
15. Sleep hormones
Our two main sleep brain hormones are:
• Serotonin, which is produced during the day and
• Melatonin, which is produced at night.
If you are happy during the day and sleep
soundly at night, then your brain hormones are
well balanced.
16. Serotonin
Serotonin is secreted in the central nervous system.
It has multiple tasks of regulating moods, appetite,
sleep, and more.
The lack of Serotonin causes many negative
symptoms to appear such as anxiety, depression,
insomnia and irritability.
Serotonin is the main “happy hormone” in our
brain, that is necessary for good brain health.
If we sleep well, serotonin levels stay normal.
17. MELATONIN
Melatonin is secreted by the Pineal Gland, just
below the brain.
It has multiple purposes, being associated primarily
with:
1. Synchronization of the biological clock and
2.As an antioxidant.
18. Melatonin is produced from Serotonin during low
light conditions, and is produced naturally when
darkness falls.
• Melatonin acts as an antioxidant.
• It increases lifespan by 20%
• It increases Killer T cells of the immune system.
19. Brain Waves
1. Beta waves: frequency=14-30 cycles/sec.
Typical level of daily mental activity, alert, active.
It is also the level of activity associated with
tension or stress.
2. Alpha waves: frequency = 8-13 cycles/sec.
Relaxed, passive attention, reverie, often
considered the goal of relaxation exercises.
Helps to reduce stress.
Brain waves in REM sleep.
20. Theta waves: frequency = 4-7 cycles/ sec.
Normally considered to be drowsy, or half-asleep.
This level is where there is still the experience of
images and streams of thoughts. Stage 1 and 2 of
non-REM sleep.
Delta waves: Frequency = 0.5-3.5 cycles /sec.
Considered to be unconscious, dreamless, deep
sleep (Stage 3 and 4).
Also the wave in coma and under anaesthesia.
21. For good health we need about 6 hours of
Delta Wave sleep in 24 hours, and 1 hour of
REM sleep.
REM sleep usually occurs 2 to 6 times a night,
and lasts 3 t0 10 minutes.
REM sleep is necessary for brain processing
activity.
23. Insomnia is dangerous.
17 hours of continuous sleeplessness leads to a
decrease in performance that is equivalent to a
blood alcohol level of two glasses of wine(0.05%).
Sleep loss may increase the risk of obesity because
chemicals and hormones that play a key role in
controlling appetite and weight gain are released
during sleep.
24. How Has Sleep Changed Historically?
Estimated 8-9 hrs in early
20th Century.
7-8 hrs mid 1980s-2002
College Students:
1980s reported 7-7.5 hrs
2002 reported 6-6.9 hrs
Going to bed later is the culprit
Bedtime is 1-2 hrs later
than it was 25 yrs ago
25. The problem with being tired…
Sleep deprivation can lead to:
chronic tiredness
mood changes
frustration
difficulty controlling emotions
inability to think abstractly
And all these release the stress
hormones in the body.
26. How much sleep?
In order to be at your peak
performance you need at least
8 hours of sleep.
Not everyone needs the same
amount of sleep (Natural short
and long sleepers).
BUT sleeping less than 6.5 or
more than 9 hours is
associated
with greater mortality & risk of
disease.
28. Sleep deprivation has a profound impact on multiple
disease states. For example, if you sleep less than 6
hours, epidemiologic studies show the following:
1. Stroke is increased by a factor of 4 times.
2. Obesity is increased by an increase in ghrelin, which
is a hunger hormone.
3. Diabetes is increased because sleep deprivation
increases insulin resistance.
4. An increased risk for colon, gastric, breast, bladder,
prostate, and salivary cancers; and at least 1
epidemiologic study shows an association between
sleep deprivation (or lack of sleep) and an increase
in the likelihood of precancerous (adenomatous)
lesions.
29. 5. Memory loss is accelerated. Epidemiologic studies
show that there is not only permanent cognitive loss
but also evidence of early brain deterioration.
6. Osteoporosis is increased, at least in an animal
model, with changes in bone mineral density. Even
changes in bone marrow are evident within 3 months
of a study in a rat model.
7. Cardiac disease is increased. There is a 48%
increase in early cardiac death, as well as increased
cardiac-related mortality.
8. A 4-fold overall increase in mortality.
30.
Short sleep duration is
associated with high levels
of ghrelin and obesity;
Scientists have uncovered
an inverse relationship
between the hours of
sleep and blood plasma
concentrations of ghrelin;
Ghrelin, the
stomach hormone.
31. Loss of sleep increases our body's production of the
hormone Ghrelin, which stimulates hunger.
Lack of sleep also decreases the levels of the
hormone Leptin, which signals our brain when our
body doesn't require any more food.
The result of this imbalance can make one feel
hungry all the time and encourages over-eating. At
the same time, it slows the rate at which our body
burns calories.
32. There is growing evidence of a
connection between sleep loss caused by
obstructive sleep apnea and an increased
risk of cardiovascular diseases, including
hypertension, stroke, coronary heart
disease, and irregular heartbeat.
OSA is more common in the obese.
34. Benefits!
1. Sleep Keeps our Heart Healthy
Heart attacks and strokes are more common during
the early morning hours. This fact may be explained
by the way sleep interacts with clotting of blood.
Our heart will be healthier if we get between 7 and 9
hours of sleep each night.
35. 2. Sleep Prevents Cancer
People working the late shift have a higher risk for
breast and colon cancer.
Researchers believe this link is caused by differing
levels of melatonin in people who are exposed to
light at night.
36. Light exposure reduces the level of
melatonin, a hormone that both makes us
sleepy and acts as an antioxidant.
Melatonin appears to suppress the growth of
tumours. (So closing your eyes may help
reduce cancer risk!)
37. 3. Sleep Reduces Stress
When our body is sleep deficient, it goes into a state
of stress.
The body's functions are put on high alert which
causes an increase in blood pressure and a production
of stress hormones.
Higher blood pressure increases risk for heart attacks
and strokes.
The stress hormones also, unfortunately, make it
harder for us to sleep. (This is where exercise helps).
38. 4. Sleep Reduces Inflammation
The increase in stress raises the level of
inflammation ( by increasing free radical
formation), also creating more risk for:
heart-related conditions, as well as
cancer and diabetes.
Inflammation is thought to be one of the
causes of the deterioration of our body as we
age.
39. 5. Sleep Makes us More Alert
A good night's sleep makes us feel energized and
alert the next day.
When we wake up feeling refreshed, we use the
day better.
You'll also sleep better the next night and
increase your daily energy level.
40. 6. Sleep Bolsters our Memory
Researchers do not fully understand why we
sleep and dream, but a process called
memory consolidation occurs during sleep.
While our body may be resting, our brain is
busy processing our day, making connections
between events, sensory input, feelings and
memories.
41. Sleep helps the brain commit new information
to memory through the process of
neuroplasticity (making new neuronal
connections).
In studies, people who’d slept after learning a
task did better on tests later.
Sleep also enables the brain to recover after
emotional stress and this helps us deal better
with traumatic situations later.
42. 7. Sleep May Help You Lose Weight
We now know that people who sleep less
than seven hours per night are more likely to
be overweight or obese.
So if you are interested in controlling or losing
weight, don't forget to pay attention to
getting a good night's sleep!
43. Restricting sleep to 4 hours a night for 5
consecutive nights led to more weight gain for
sleep-restricted participants than for control
participants, according to results from a large,
diverse, in-laboratory assessing sleep's effect on
weight, calorie intake, and meal timing.
Study participants were all nonsmokers whose body
mass index (BMI) ranged from 19 to 30 kg/m2 and
who did not experience any irregular sleep/wake
routines during the 60 days before the study.
Andrea M. Spaeth, MA, et al, Department of Psychology,
School of Arts and Sciences, University of Pennsylvania,
Philadelphia, Sleep. 2013;36:981-990.
44. 8. Sleep May Reduce our
Risk for Depression
Sleep impacts many of the chemicals in our
brain, including Serotonin (which also
makes Melatonin).
People with a deficiency in serotonin are
more likely to suffer from depression.
We can help to prevent depression by
making sure to get the right amount of
sleep, between 7 and 8 hours each night.
45. 9. Sleep Helps the Body Make Repairs
Sleep is a time for our body to repair
damage caused by stress, ultraviolet rays
and other harmful exposures.
Our cells produce more protein while we
are sleeping.
These protein molecules form the building
blocks for cells, allowing them to repair
damage.
46. 10. Sleep improves our Immunity
Melatonin secreted
during sleep acts as an
antioxidant by itself.
It also stimulates the
immune cells
(Lymphoctes) to act.
So, a good night’s rest
helps you heal and fight
infections better.
47. So, a Good Night’s Sleep can reduce:
Heart disease
High blood pressure
Obesity
Diabetes
All-cause mortality And can improve:
- Life span.
- Memory
- Energy and
- Happiness
49. Society as a whole doesn't put enough
emphasis on the importance of a good
night's sleep. Today's hectic, high-tech
lifestyle is not geared towards allowing
people to get enough healthy, restful
sleep.
Grueling 60-hour work weeks, 24 hour
shopping and exercise facilities, and
continual access to television and the
internet make getting ample sleep a
challenge.
50. How to Determine Your Sleep Needs
You can identify how much sleep you need
each night by thinking about how you feel
when you wake up after a specified number of
hours asleep.
You know you have benefited from the right
amount of sleep when you can easily awaken
feeling alert and ready to get out of bed.
Duration and quality of sleep are directly
related to the quality of our sleep hygiene.
51. Acquiring Better Sleep Habits
Set a sleep schedule and stick to it.
Aim to go to bed and get up at the same
time each day. Yes, even on weekends. This
keeps your internal body clock on track and
encourages naturally restorative sleep.
Create a calming bedtime routine.
Practicing relaxation techniques like
meditation or breathing exercises can also
be helpful.
52. Protect your sleep environment
Turn your bedroom into your own personal
sleep sanctuary. Use your bedroom for sleep
(and lovemaking) only... no work, hobbies,
TV, or heated arguments.
If you can't sleep, get up.
Instead of tossing and turning for hours, if
you're still wide awake after 30 minutes of
being in bed, get up. Leave your bedroom
and do something quiet and relaxing
53. Avoid the 'sleep-stealers‘
Don't drink caffeinated beverages at bedtime.
Don't eat a large or spicy meal in the evening.
Don't drink alcohol within 4 hours of going to bed.
Don't take long daytime naps. If you're so tired that
it's not safe to get behind the wheel of your car (or
chop the veggies for dinner), a short 10-minute nap
can be a lifesaver.
But, don't sleep for much longer or you may not
sleep that night.
Don't exercise close to bedtime.
54. Sleep Inducing Foods(!)
Sleep inducing foods have natural properties
that help us relax and prepare our body for a
restful night's sleep.
They contain the amino acid tryptophan that
has a calming effect on the brain, which makes
it easier to fall asleep and stay asleep.
Our body converts tryptophan into the
hormones serotonin and melatonin.
55. Good sources of Tryptophan are milk,
bananas, turkey and green leafy vegetables.
So, a good bedtime snack is milk and
bananas, a lettuce and turkey sandwich, or
a bowl of cereal with milk.
56. Foods that Keep You Awake
Heavy, spicy foods such as chilli or curries
Drinks or foods that contain caffeine, such as
chocolate, tea, coffee, and colas
Alcohol. Although a "night cap" may help to fall
asleep quickly, it can also make you restless.
Foods that are high in sugar and fat.
57. Foods that contain high levels of MSG,
which is a stimulant
Fried foods such as burgers and french
fries
Smoked meats such as bacon, sausage,
and ham
Soy products
58. Acupressure for Insomnia
A longitudinal study by Sun et al found
that acupressure treatment can
improve insomnia, with effects lasting
after the end of intervention.
In a randomized controlled trial in 50
residents in long-term care facilities, 5
weeks of standard acupressure on the
HT7 (Shenmen) points of both wrists
significantly reduced insomnia, with
the benefit persisting for up to 2
weeks afterwards.
59. Recent studies on Sleep
Mental Disease
A new study suggests that treating sleep
disorders, and sleep apnea in particular, is
associated with improvement over baseline in
symptoms of comorbid psychiatric disorders.
The results were presented at the American
Psychiatric Association's (APA's) 2012 Annual
Meeting.
May 9, 2012 (Philadelphia, Pennsylvania)
61. Lack of Sleep Linked to Breast Cancer Aggressiveness
(In Postmenopausal Women Only)
September 7, 2012 — Lack of sleep has been
associated with more aggressive breast cancers,
according to findings published in the August issue
of Breast Cancer Research and Treatment.
The study was conducted in 101 women with early-stage
estrogen-receptor-positive breast cancer.
Specifically, having fewer than 7 hours of sleep a
night during the 2 years before the diagnosis was
associated with a greater risk for recurrence.
62. Cancer in shift workers
Men working at night had approximately double the risk
of those who did not work the night shift for many
different cancers, according to a Canadian case–
control study published in November 1, 2012 issue of
the American Journal of Epidemiology.
The study compared 3137 men with cancer and 512
matched control subjects who completed a detailed
questionnaire about occupational work and lifestyle from
1979 to 1985.
Compared with men who never worked at night, men who
worked night shifts had an increased risk for prostate
cancer, non-Hodgkin's lymphoma, pancreatic, rectal,
colon, bladder and lung cancer.
63. Poor Food Choices
New research suggests that sleep-deprived
adolescents make less healthy food choices than
their well-rested peers, which may be a factor in the
association between sleep and obesity, the research
team says.
They found that adolescents who slept fewer than 7
hours each night were less apt to eat fruits and
vegetables and more apt to eat fast food.
SLEEP 2013: Associated Professional Sleep Societies 27th Annual
Meeting. Abstract 0294. Presented June 4, 2013.
64. Longitudinal Study Ties Short Sleep
to Weight Gain in Older Adults
Men and women aged 50 to 71 who slept for six hours
or less per night gained more weight than those who
slept seven to eight hours, Dr. Qian Xiao of the
National Cancer Institute in Rockville, Maryland and
colleagues found.
And normal-weight people who reported sleeping less
than five hours each night were about 40% more likely
to develop obesity during follow-up.
Am. J. Epidemiol. (2013) doi: 10.1093/aje/kwt180 First published
online: September 18, 2013
65. Adding Sufficient Sleep to Four Healthy
Habits Further Lowers CVD Risk
The Monitoring Project on Risk Factors for Chronic
Diseases (MORGEN) study looked at how adequate sleep
might enhance the benefits of being physically active, eating
a healthy diet, not smoking, and drinking alcohol in
moderation.
Getting at least seven hours of sleep a night further lowers
the risk of CVD events--on top of the lowered risk from
following four traditional healthy habits--according to a
large, population-based study in the Netherlands published
in the July 2, 2013 issue of the European Journal of Preventive
Cardiology
66. Insomnia Linked to Increased Stroke
Results showed that overall, insomniac patients had
an 85% higher risk of developing stroke. This was
reduced to 54% after adjustment for other factors.
The effect seemed to be much greater in younger
people, with patients with insomnia aged 18 to 34
years having an 8-fold higher risk for stroke than
those of a similar age without insomnia.
Stroke. Published online April 3, 2014
67. Brain Clears Toxins During Sleep
Scientists have long wondered why sleep is restorative and
why lack of sleep impairs brain function.
Proteins linked to neurodegenerative diseases, including β-
amyloid (Aβ), are present in the interstitial space
surrounding cells in the brain. In a series of experiments,
researchers tested the hypothesis that Aβ clearance is
increased during sleep and that the sleep-wake cycle
regulates the glial cell–dependent g-lymphatic system,
which is responsible for clearing waste from the brain and
spinal cord.
Science. 2013;342:373-377
68. The Takeaway
It can be tempting to trade sleep for a few precious
hours of wakefulness, but it is important to consider
the hidden costs. Sleep is precious, too.
Numerous studies have found that insufficient sleep
increases a person's risk of developing serious
medical conditions, including obesity, diabetes,
cardiovascular disease and cancer.
Lack of adequate sleep over time has been
associated with a shortened lifespan.