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INTELLIGENT SLEEP
About Sleep Wellness & Brain Fitness
Wayne Caswell
Founding Editor, Modern Health Talk
waynecaswell@mHealthTalk.com

• My Background, Perspective & Bias
• How Much Sleep do you Get & Need?
• Sleep IMPACT & BENEFITS
• Health
• Safety
• Performance
• Longevity & Economic Value
• Sleep Disorders
• Holistic Solutions
• Body
• Mind
• Health
• Home
TOPICS
www.slideshare.net/waynecaswell/sleep-wellness-presentation-slides

• How Much Sleep do you Get & Need?
• Health
• Safety
• Performance
• Sleep Disorders
• Body
• Mind
• Health
• Home
TOPICS
© Modern Health Talk

How LONG do you sleep?
How WELL do you sleep?
Write it down.
“I Sleep like a ______________”
Sleep like a
BEFORE WE START

~100M Americans don’t sleep well even spending $32B/year
How Long do you Sleep?
IDEAL
HOURS OF SLEEP
1/3 get <6 hours
60% of adults
don’t sleep well.

Short Sleep affects ...
Health, Safety & Performance
Centers for Disease Control & Prevention
“Insufficient Sleep is a Public Health Epidemic”

Where are you on this chart?
And how do you compare?
Related Video: https://youtu.be/Ti20okupT6U

Five Stages of Sleep
How Well do you Sleep?
1 2 3 4 5

Awake
REM
Stage 1
Stage 2
Stage 3
Stage 4
Typical Sleep Cycles During the Night
HOURS 1 2 3 4 5 6 7 8
Five Stages of Sleep
REM: Vivid dreams &
restoring creativity
Phase 3 & 4 – Slow Wave Sleep
Heals at the Cellular Level

Heart Rate (EKG)
Blood Oxygen
Temperature
Respiration
Movement
Brain Waves (EEG)
EKG & EEG Frequencies and Circadian Rhythm
Gamma
Beta
Alpha
Theta
Delta

• How Much Sleep do you Need?
• Health
• Safety
• Performance
• Sleep Disorders
• Body
• Mind
• Health
• Home
TOPICS

SLEEP FITNESS
EFFECTS & BENEFITS
HEALTH
SAFETY
PERFORMANCE
Watch ”Sleepless in America” –mHealthTalk.com/sleepless-in-america/

Less Attractive
Sad appearance
Hungrier
high-calorie
high-carb
Accident
20% car accidents
Brain Tissue Loss
Catch Cold
risk +300%
Less immune
Focus/Memory
working & long-term
Mood & Emotion
60% more reactive
Short Sleep = Big Impact
Health, Safety
Mood, Appearance, Performance,

Less Attractive
Sad appearance
Hungrier
high-calorie
high-carb
Accident
20% car accidents
Brain Tissue Loss
Catch Cold
risk +300%
Less immune
Focus/Memory
working & long-term
Mood & Emotion
60% more reactive
Breast Cancer
risk +62%
Sperm Count
down 29%
Obesity
ghrelin & leptin
Heart Disease
risk +48%
Death
+20% in 20 years
Diabetes
risk +250%
Stroke
risk +400%
Short Sleep = Big Impact
Health, Safety
Mood, Appearance, Performance,

Good Sleep = Great Benefits
Work
Energy
Drive
Mood
Patience
Focus
Creativity
Judgment
Decision-making
Working Memory
Earning Capacity
Sports
Attention
Focus
Judgment
Reaction Time
Recovery Time
Stamina
Safety
Alertness
Judgment
Reaction Time
Performance

Good Sleep = Great Benefits
School Children
IQ, Attention
Learning
Problem Solving
Motivation
Grades
Scholarships
Starting Salary
Family
Mood
Patience
Judgment
Energy
Decision-making
Memory
Sex
Friendships
Attention
Focus
Judgment
Making a Difference
Appearance
Appetite
Beauty
Energy
Health
Weight
Relationships

• How Much Sleep do you Need?
• Health
• Safety
• Performance
• Economic Value & Longevity
• Sleep Disorders
• Body
• Mind
• Health
• Home
TOPICS

Good Sleep Extends Longevity
Source: The SharpBrains Guide to Brain Fitness

• Detoxifies Brain
• Improves Memory
• Reduces Disease Risk
• Improves Safety
• Better Performance
• Better Relationships
Good Sleep enhances EVERYTHING YOU DO!
Good Sleep Extends Longevity
and Health Span with Immense Social & Economic Value

Getting the Wrong Kind of sleep?
Seniors often get Too Much, in the
Wrong Place, or at the Wrong Time.

Common Sleep Disorders
Stress & Insomnia
Modern stress contributes to poor sleep. Our fight or flight
response, once for survival, now contributes to disease.

Sleep impacts diabetes and glucose metabolism. The brain uses
only glucose, so improving insulin signaling improves sleep. (CDC)
Diet, Medication & Metabolism

Behavior & Environment
The frequency of light emitted from cell phone and computer
screens disrupts the release of melatonin leading to many cancers.

Snoring & Obstructive Sleep Apnea
People with Apnea actually stop breathing up to 400 times/night.
These pauses last 10-30 seconds and end with a gasp for air.

Interferes with your Sex Life.
The Sleep Doctor’s Solution

The Doctor’s Other Solution
has Dangerous Side Effects

The Third Leg of Wellness
N
U
T
R
I
T
I
O
N
E
X
E
RC
I
S
E
S
L
E
E
P
WELLNESS
More-Natural Solutions

A MORE
NATURAL &
HOLISTIC
APPROACH
“A Day in the Light”
“A Day in the Light”

Personal
Solutions
Lucidity
Wellness
Relaxation
Mindfulness
Consciousness
Genetics
Nutrition
Exercise
Non-Toxic
Pressure Relief
Spinal Alignment
Pillow Selection
Senses
Lighting
Air Quality
Bedding

Non-toxic, Pressure Relief Comfort, Spinal Alignment
Solution Element: BODY

• Personal Assessments
• Personal & Group Coaching
• Progress Tracking
• RestSpa Sessions
• 6 week program
• Sleep logs
Dr. Bruce Meleski
http://MindAliveNow.com
Solution Element: MIND
Cognitive Behavioral Therapy for Insomnia

Brain Entrainment, Biofeedback, Stress Reduction
Ancient Relaxation Ritual
• Fire Flicker – Calm and Relaxing
• Drum Rhythm – Frequency Balance
• Similar to Meditation

• Body Work
Electro Therapy
Pain Management
• Vibration
Binaural Beats
Sound Table
Light & Sound
VibroFloor
Kundalini Yoga
• BioFeedback (stress)
Heart math
Muse EEG Headset
Breathing – Heart Rate
RestSpa Activities

Our typical approaches
included craniosacral
therapy, Swedish massage,
myofascial release, and deep
tissue massage, to name a
few.
Fully-clothed, non-invasive,
"feel good" massage
designed to alleviate pain,
stiffness and general
discomfort while elevating
mood and improving
circulation.
Bodywork from a master massage therapist

SOVITM Sound Table combined binaural SOund and VIbration
to entrain brain waves (to beta, alpha, theta & delta brain
states) for ultimate relaxation or creativity & focus. Unlike the
binaural beats soundtracks found online, ours directed sub-bass
into the sound table, which felt like lying on a soft subwoofer.
The experience was amazing!
RestSpa Experience

BINAURAL BEATS
and Music Soundtracks
We arranged our own music
for RestSpa treatments on
the sound table but also
sold MP3s for home use.
RestSpa Experience at Home
RestSpa Experience at Home

Headphones are bulky, and ear-buds hurt. Not SleepPhones.

Processed foods lack adequate nutrition.
Solution Element: HEALTH

Stomach
Acid
Secretion
(mg/hour)
50
100
150
200
Age (Years)
11-20 21-30 31-40 61-70
51-60
41-50
Heartburn or Gastric Reflux?
Stomach Acid Secretions Drop with Advancing Age

Magnesium – A natural sedative, controlling adrenaline, muscle
relaxation, and energy production.
Tryptophan – Amino acid that helps your body produce melatonin,
a hormone that regulates the circadian rhythm when dark.
Calcium – Helps the brain use tryptophan to produce melatonin. It
also helps regulate blood pressure, muscle contraction, and more.
Vitamin B6 – Converts some of your tryptophan into serotonin, the
“happy” neurotransmitter that also helps regulate sleep patterns.

Food Magnesium Tryptophan Vitamin B6 Calcium
Avacados YES YES YES NO
Bananas YES YES YES NO
Chickpeas YES YES YES NO
Spinach YES YES YES YES
Yogurt YES YES NO YES
Tuna & Halibut YES YES YES NO
Pistachios NO YES YES NO

Melatonin: It helps regulate our circadian rhythm which helps
bring on sleep. What better way to naturally get melatonin than from
foods you can buy at your groceries store.
• Fruits and Vegetables (Tart Cherries, Corn, Asparagus, Tomatoes)
• Grains (Rice, Barley Grains, Rolled Oats)
• Ginger Root
• Seeds and Nuts (Walnuts, Flaxseeds, Mustard Seeds)

The body’s Most Powerful Antioxidant
Pineal
Gland
Get a Better Night's Sleep
Boost Immune System
Reduce Risk of Cancer & Heart Disease
Combat Aging

Avoid Blue Light with F.Lux, Twilight & Nightshift apps
Our bodies expect:
DARKNESS at Night. BRIGHT LIGHT by Day.
The brain responds to darkness by producing melatonin
and triggering sleepiness, but blue light inhibits that and
instead signals daytime.
Solution Element: HOME

150 years ago, we slept 2 hours more a night.
Artificial Lights disrupt biological clock

Sleep masks block ALL light while napping or sleeping.

Get out in the sun
or…
Use bright, full-
spectrum lights in
the morning when
it’s dark or cloudy to
avoid Seasonal
Effective Disorder
(SAD) and to kick-
start your day.
Don’t be S.A.D.

Charge up
Valkee, from Finland,
shines bright light
directly into the ears
rather than the eyes
for the same effect
and comes with an
app to help with
jet lag.
Don’t be S.A.D.

Dark
Quiet
Clean Air
Comfortable
No Electronics
Diet for Brain Balance
Bedroom – Sleep & Sex
Sleep & Senses (also known as Sleep Hygiene)

Aroma
Therapy
Aromatherapy with Lavender has been shown to be
effective for reducing insomnia and anxiety.

They can help you Diagnose Yourself
Remember the Five Stages
1 2 3 4 5

Watch the Documentary:
mHealthTalk.com/sleepless-in-america/

slideshare.net/waynecaswell/70-tips-to-improve-sleep

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