Stress can negatively impact sleep by making it difficult to fall asleep and stay asleep, as well as affecting sleep quality. Short sleep durations of only 4-5 hours have been shown to negatively impact physiological and cognitive functioning. Identifying and addressing stressors can often improve insomnia. Keeping a sleep diary can help identify factors contributing to sleep difficulties as well as things that help sleep. Developing positive sleep thoughts and scheduled worry sessions can help address maladaptive thoughts that worsen sleep problems. The document provides relaxation strategies and lifestyle recommendations for improving sleep environment and routines.
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!
Stress Well for Schools: 2.3.1 FLOURISHNicola Morgan
This is the Powerpoint from Nicola Morgan's Stress Well for Schools course, Ppt 2.3.1 - FLOURISH. For details of the whole course, see here: https://www.nicolamorgan.com/product/stress-well-for-schools/
Sleep studies clearly show that not receiving the quality and quantity sleep
affects our lives in negative ways, sometimes greatly. It can change the way
we see and experience our lives and the world around us in dramatic ways.
Discover The Hacks To Help You Get A Better Quality Night's Sleep! You'll Discover... The Science Behind Sleep - How To Beat Insomnia And Sleep Deprivation, Sleep Hacks For Better Sleep - How To Improve Your Sleep Quality and Your Energy, Enhance Your Focus, And Boost Your Performance and Secrets To Live A Longer and Better Life.
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!
Stress Well for Schools: 2.3.1 FLOURISHNicola Morgan
This is the Powerpoint from Nicola Morgan's Stress Well for Schools course, Ppt 2.3.1 - FLOURISH. For details of the whole course, see here: https://www.nicolamorgan.com/product/stress-well-for-schools/
Sleep studies clearly show that not receiving the quality and quantity sleep
affects our lives in negative ways, sometimes greatly. It can change the way
we see and experience our lives and the world around us in dramatic ways.
Discover The Hacks To Help You Get A Better Quality Night's Sleep! You'll Discover... The Science Behind Sleep - How To Beat Insomnia And Sleep Deprivation, Sleep Hacks For Better Sleep - How To Improve Your Sleep Quality and Your Energy, Enhance Your Focus, And Boost Your Performance and Secrets To Live A Longer and Better Life.
Sleep is a state of sustained immobility in a characteristic posture, accompanied by reduced responsiveness to external stimuli.
When the subject of sleep is addressed, there are a number of myths which are discussed in this presentation.
Everyone experiences trouble sleeping once in a while. While this may be inconvenient, it’s often temporary. When occasional sleepless nights turn into a regular occurrence of many nights in a row with interrupted sleep, you might have a sleeping problem.
When you don’t get enough sleep for an extended period of time your tiredness impacts every part of your life. Physically, you might notice a decrease in your productivity and daily activities. Emotionally, you may experience relationship problems or a change in your personality. Mentally, a chronic sleep problem can create stress and anxiety.
There are three categories of sleep deprivation and insomnia. The first stage, called “initial” insomnia, is when you first realize you’re having difficulty achieving a sleep state and occurs when it takes longer than a half an hour to fall asleep. “Middle” insomnia is when you have difficulty staying asleep. Once awakened, you stay awake through the wee hours of the morning. The most sever level of insomnia is “late” or “terminal” insomnia. This is when you wake up early in the morning and stay awake after sleeping less than 6 hours.
There are a variety of reasons that you may be having trouble sleeping. If your insomnia is due to a medical condition, your doctor will be able to provide you with suggestions and appropriate medical attention. If it’s determined that your sleep problem is due to a medical condition, the condition will be treated with the intention that this will in turn treat the insomnia.
On the other hand, if your sleep difficulties are occurring because you are stuck in a cycle of sleepless nights, or your insomnia is due to your inability to reach a state of inner peace needed to achieve sleep, this book is for you. Here you’ll find healthy options to try before taking potentially harmful and habit forming prescription sleep aids.
What is your greatest tool in your toolbox? Your brain! Sure, you could sharpen this tool and promote your project the normal way, with hard work and years of slow, incremental progress. Or you could use some of the brain’s built-in cheat codes and just hack your way to success.
Along with learning, our brains are plagued by a raft of bugs and unwanted features that we have been unable to remove. Use these features to your advantage to teach, learn, and persuade. Join us in a tour of some of the most amusing bugs and exploits that allow you to play with the interface between our brains and the world.
Introducing Hack Your Sleep - A beginner's guide to enjoying quality sleep. Inside this eBook, you will discover the topics about biohacking briefly explained, what is biohacking, what should you focus on, banish blue light, invest in a sleep app, seek out the sun, use a light therapy box, sleep friendly food hacks, acupressure mat hack, binaural beats work, aromatherapy, how to use essential oils, helpful sleep tips and so much more!
Sleep is the golden chain that ties health and our bodies
together.
~ Thomas Dekker
Every one of us suffers from insomnia at some point in our
lives. It could be triggered by stressful periods in our
careers, a personal crisis, fear of an upcoming event or
worrying about finances may keep us awake and restless.
Feelings of guilt or grief are another culprit.
Whatever the reasons that keep you tossing and turning,
you know how it feels to drag yourself out of bed in the
morning. You are sapped of energy. Your body aches and
your brain is foggy. You feel irritable and grumpy. Your
sleepless night is going to reflect on your whole day – and
not for the better.
NLP WORKSHOP for the TRAINING OF TRAINERS Neuro-Linguistic Programme 10th June2019-Linguistic Programming is a model about human behavior. It is not a theory because a theory must be proved. On the other hand a model merely has to be tested and if the model yields consistent results; it qualifies as a working model.
Every model is based on pre-suppositions which are assumed to be true. The presuppositions
for any given model are fine tuned till such time that the model yields
consistent results.
1. Everyone lives in and operates from his/her own unique model of the world.
2. People always make the best choices available to them, given their unique model of the world and the situation.
3. There is a desirable solution/possible outcome to every problem.
4. Each person is equipped with everything he/she needs to solve his/her
problems.
5. It is important to separate and distinguish a person from his/her behavior.
When someone is learning something new, it is useful to evaluate the
behaviors while holding constant a positive evaluation of self.
6. All behaviors that people exhibit are motivated by a positive intention or purpose.
Sleep is a must. Do you sleep well? If not go through this presentation. You will not only get sleep but peace as well. Presentation by Dr. Balasandilyan CEO www.visionunlimited.in.
Mobile 9840027810
Seen Through a Screen - parent talk on Teenage Brains and LivesNicola Morgan
Nicola Morgan, The Teenage Brain Woman, will share deep and wide-ranging insights into what makes teenagers tick. She will select the most important and mind-opening research about adolescent brain development and show how modern pressures, especially from screens and social media, can affect how teenagers think, feel and behave - and what we can do to support them towards strong independence. Nicola has written books on many aspects of teenage wellbeing, including brain development, stress, learning, body image, the reading brain, peer pressure, sleep, exams and the science of life online.
This is a powerpoint about life!For an english project my teacher thought it would be a good idea if my class explored all the differnt things in life.s story.We were told to explore the journey of life and present it on a powerpoint!
Sleep is a state of sustained immobility in a characteristic posture, accompanied by reduced responsiveness to external stimuli.
When the subject of sleep is addressed, there are a number of myths which are discussed in this presentation.
Everyone experiences trouble sleeping once in a while. While this may be inconvenient, it’s often temporary. When occasional sleepless nights turn into a regular occurrence of many nights in a row with interrupted sleep, you might have a sleeping problem.
When you don’t get enough sleep for an extended period of time your tiredness impacts every part of your life. Physically, you might notice a decrease in your productivity and daily activities. Emotionally, you may experience relationship problems or a change in your personality. Mentally, a chronic sleep problem can create stress and anxiety.
There are three categories of sleep deprivation and insomnia. The first stage, called “initial” insomnia, is when you first realize you’re having difficulty achieving a sleep state and occurs when it takes longer than a half an hour to fall asleep. “Middle” insomnia is when you have difficulty staying asleep. Once awakened, you stay awake through the wee hours of the morning. The most sever level of insomnia is “late” or “terminal” insomnia. This is when you wake up early in the morning and stay awake after sleeping less than 6 hours.
There are a variety of reasons that you may be having trouble sleeping. If your insomnia is due to a medical condition, your doctor will be able to provide you with suggestions and appropriate medical attention. If it’s determined that your sleep problem is due to a medical condition, the condition will be treated with the intention that this will in turn treat the insomnia.
On the other hand, if your sleep difficulties are occurring because you are stuck in a cycle of sleepless nights, or your insomnia is due to your inability to reach a state of inner peace needed to achieve sleep, this book is for you. Here you’ll find healthy options to try before taking potentially harmful and habit forming prescription sleep aids.
What is your greatest tool in your toolbox? Your brain! Sure, you could sharpen this tool and promote your project the normal way, with hard work and years of slow, incremental progress. Or you could use some of the brain’s built-in cheat codes and just hack your way to success.
Along with learning, our brains are plagued by a raft of bugs and unwanted features that we have been unable to remove. Use these features to your advantage to teach, learn, and persuade. Join us in a tour of some of the most amusing bugs and exploits that allow you to play with the interface between our brains and the world.
Introducing Hack Your Sleep - A beginner's guide to enjoying quality sleep. Inside this eBook, you will discover the topics about biohacking briefly explained, what is biohacking, what should you focus on, banish blue light, invest in a sleep app, seek out the sun, use a light therapy box, sleep friendly food hacks, acupressure mat hack, binaural beats work, aromatherapy, how to use essential oils, helpful sleep tips and so much more!
Sleep is the golden chain that ties health and our bodies
together.
~ Thomas Dekker
Every one of us suffers from insomnia at some point in our
lives. It could be triggered by stressful periods in our
careers, a personal crisis, fear of an upcoming event or
worrying about finances may keep us awake and restless.
Feelings of guilt or grief are another culprit.
Whatever the reasons that keep you tossing and turning,
you know how it feels to drag yourself out of bed in the
morning. You are sapped of energy. Your body aches and
your brain is foggy. You feel irritable and grumpy. Your
sleepless night is going to reflect on your whole day – and
not for the better.
NLP WORKSHOP for the TRAINING OF TRAINERS Neuro-Linguistic Programme 10th June2019-Linguistic Programming is a model about human behavior. It is not a theory because a theory must be proved. On the other hand a model merely has to be tested and if the model yields consistent results; it qualifies as a working model.
Every model is based on pre-suppositions which are assumed to be true. The presuppositions
for any given model are fine tuned till such time that the model yields
consistent results.
1. Everyone lives in and operates from his/her own unique model of the world.
2. People always make the best choices available to them, given their unique model of the world and the situation.
3. There is a desirable solution/possible outcome to every problem.
4. Each person is equipped with everything he/she needs to solve his/her
problems.
5. It is important to separate and distinguish a person from his/her behavior.
When someone is learning something new, it is useful to evaluate the
behaviors while holding constant a positive evaluation of self.
6. All behaviors that people exhibit are motivated by a positive intention or purpose.
Sleep is a must. Do you sleep well? If not go through this presentation. You will not only get sleep but peace as well. Presentation by Dr. Balasandilyan CEO www.visionunlimited.in.
Mobile 9840027810
Seen Through a Screen - parent talk on Teenage Brains and LivesNicola Morgan
Nicola Morgan, The Teenage Brain Woman, will share deep and wide-ranging insights into what makes teenagers tick. She will select the most important and mind-opening research about adolescent brain development and show how modern pressures, especially from screens and social media, can affect how teenagers think, feel and behave - and what we can do to support them towards strong independence. Nicola has written books on many aspects of teenage wellbeing, including brain development, stress, learning, body image, the reading brain, peer pressure, sleep, exams and the science of life online.
This is a powerpoint about life!For an english project my teacher thought it would be a good idea if my class explored all the differnt things in life.s story.We were told to explore the journey of life and present it on a powerpoint!
Facilitating improved sleep hygiene - Dr Bronwen BonfieldMS Trust
Aims:
To explore MS & Sleep
To understand the patterns of sleep.
To explore factors that affect our sleep.
To share experiences of working with clients with sleep difficulties.
To discuss hints and tips on how to support clients and their families who are experiencing sleep difficulties
Sleep is important to a number of brain functions, including how nerve cells (neurons) communicate with each other. In fact, your brain and body stay remarkably active while you sleep. Recent findings suggest that sleep plays a housekeeping role that removes toxins in your brain that build up while you are awake.
Sound sleep is very important for a person’s health and happiness. It results in improved heart and immune system health, increased productivity and energy, a better mood and even a longer life. You feel so refreshed after a good 8 hours of sleep yet there is an increasing number of people who are not taking enough sleep. Most people suffer from sleep disorders because of their hectic lifestyle.
How To Avoid Interruptions & Stay Asleep All NightSastasundar
The first key to getting good sleep is finding out what works for you. This may require some experimenting on your part. There is no cure-all. We are all designed differently; therefore we all require different things.
In this presentation, I provide tips on improving sleep and treating insomnia. Insomnia can be devastating, as it effects both nightime and daytime function. Fortunately, there are many effective ways to improve sleep quality.
For more information about my practice as a clinical psychologist, see www.evolutionsbh.com
HOT NEW PRODUCT! BIG SALES FAST SHIPPING NOW FROM CHINA!! EU KU DB BK substit...GL Anaacs
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We specializes in exporting high quality Research chemical, medical intermediate, Pharmaceutical chemicals and so on. Products are exported to USA, Canada, France, Korea, Japan,Russia, Southeast Asia and other countries.
The prostate is an exocrine gland of the male mammalian reproductive system
It is a walnut-sized gland that forms part of the male reproductive system and is located in front of the rectum and just below the urinary bladder
Function is to store and secrete a clear, slightly alkaline fluid that constitutes 10-30% of the volume of the seminal fluid that along with the spermatozoa, constitutes semen
A healthy human prostate measures (4cm-vertical, by 3cm-horizontal, 2cm ant-post ).
It surrounds the urethra just below the urinary bladder. It has anterior, median, posterior and two lateral lobes
It’s work is regulated by androgens which are responsible for male sex characteristics
Generalised disease of the prostate due to hormonal derangement which leads to non malignant enlargement of the gland (increase in the number of epithelial cells and stromal tissue)to cause compression of the urethra leading to symptoms (LUTS
Prix Galien International 2024 Forum ProgramLevi Shapiro
June 20, 2024, Prix Galien International and Jerusalem Ethics Forum in ROME. Detailed agenda including panels:
- ADVANCES IN CARDIOLOGY: A NEW PARADIGM IS COMING
- WOMEN’S HEALTH: FERTILITY PRESERVATION
- WHAT’S NEW IN THE TREATMENT OF INFECTIOUS,
ONCOLOGICAL AND INFLAMMATORY SKIN DISEASES?
- ARTIFICIAL INTELLIGENCE AND ETHICS
- GENE THERAPY
- BEYOND BORDERS: GLOBAL INITIATIVES FOR DEMOCRATIZING LIFE SCIENCE TECHNOLOGIES AND PROMOTING ACCESS TO HEALTHCARE
- ETHICAL CHALLENGES IN LIFE SCIENCES
- Prix Galien International Awards Ceremony
Factory Supply Best Quality Pmk Oil CAS 28578–16–7 PMK Powder in Stockrebeccabio
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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.
- Video recording of this lecture in English language: https://youtu.be/lK81BzxMqdo
- Video recording of this lecture in Arabic language: https://youtu.be/Ve4P0COk9OI
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
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
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.
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
Ozempic: Preoperative Management of Patients on GLP-1 Receptor Agonists Saeid Safari
Preoperative Management of Patients on GLP-1 Receptor Agonists like Ozempic and Semiglutide
ASA GUIDELINE
NYSORA Guideline
2 Case Reports of Gastric Ultrasound
Title: Sense of Taste
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the structure and function of taste buds.
Describe the relationship between the taste threshold and taste index of common substances.
Explain the chemical basis and signal transduction of taste perception for each type of primary taste sensation.
Recognize different abnormalities of taste perception and their causes.
Key Topics:
Significance of Taste Sensation:
Differentiation between pleasant and harmful food
Influence on behavior
Selection of food based on metabolic needs
Receptors of Taste:
Taste buds on the tongue
Influence of sense of smell, texture of food, and pain stimulation (e.g., by pepper)
Primary and Secondary Taste Sensations:
Primary taste sensations: Sweet, Sour, Salty, Bitter, Umami
Chemical basis and signal transduction mechanisms for each taste
Taste Threshold and Index:
Taste threshold values for Sweet (sucrose), Salty (NaCl), Sour (HCl), and Bitter (Quinine)
Taste index relationship: Inversely proportional to taste threshold
Taste Blindness:
Inability to taste certain substances, particularly thiourea compounds
Example: Phenylthiocarbamide
Structure and Function of Taste Buds:
Composition: Epithelial cells, Sustentacular/Supporting cells, Taste cells, Basal cells
Features: Taste pores, Taste hairs/microvilli, and Taste nerve fibers
Location of Taste Buds:
Found in papillae of the tongue (Fungiform, Circumvallate, Foliate)
Also present on the palate, tonsillar pillars, epiglottis, and proximal esophagus
Mechanism of Taste Stimulation:
Interaction of taste substances with receptors on microvilli
Signal transduction pathways for Umami, Sweet, Bitter, Sour, and Salty tastes
Taste Sensitivity and Adaptation:
Decrease in sensitivity with age
Rapid adaptation of taste sensation
Role of Saliva in Taste:
Dissolution of tastants to reach receptors
Washing away the stimulus
Taste Preferences and Aversions:
Mechanisms behind taste preference and aversion
Influence of receptors and neural pathways
Impact of Sensory Nerve Damage:
Degeneration of taste buds if the sensory nerve fiber is cut
Abnormalities of Taste Detection:
Conditions: Ageusia, Hypogeusia, Dysgeusia (parageusia)
Causes: Nerve damage, neurological disorders, infections, poor oral hygiene, adverse drug effects, deficiencies, aging, tobacco use, altered neurotransmitter levels
Neurotransmitters and Taste Threshold:
Effects of serotonin (5-HT) and norepinephrine (NE) on taste sensitivity
Supertasters:
25% of the population with heightened sensitivity to taste, especially bitterness
Increased number of fungiform papillae
1. MHC Counseling Service, Fall 2011
Some material adapted from clevelandclinic.org/sleep and the National Sleep Foundation (www.sleepfoundation.org) and University of
Maryland Medical Center (http://www.umm.edu/sleep/relax_tech.htm)
Stress and Sleep
The Effects of Stress on Your Sleep
• Not all insomnia is due to stress, but people under stress can have insomnia. Stress causes insomnia by making
it difficult to fall asleep and to stay asleep, and by affecting the quality of your sleep.
• Stress causes hyperarousal, which can upset the balance between sleep and wakefulness. Laboratory evidence
shows that short sleep durations of 4-5 hours negatively impacts physiological and neurobehavioral
functioning. For example, the body won’t have time to complete all of the phases needed for muscle repair,
memory consolidation and release of hormones regulating growth and appetite.
• In the case of insomnia related to stress, alleviating the stress can often improve the insomnia.
How do you know if your sleep difficulty is the result of stress, or something else?
• Ask "when did it start?" Does the sleep problem come and go along with the stress or does it persist at
other times in your life? Use the Sleep Skills Diary to help you identify the contributors to your sleep
difficulties (as well as things that help you sleep).
• Identify other common contributions. For example, are you frequently anxious whether or not you are
under unusual stress? Is it hard for you to "wind down" at the end of the day? Are you frequently
infuriated? Or do you feel depressed? If so, chronic depressed mood and anxious feeling are likely
contributing to the sleepless situation and you will want to address these to improve things.
How much sleep do I really need?
• There is no "magic number" -- sleep needs are individual and are related to the basal sleep need (the
amount of sleep our bodies need on a regular basis for optimal performance) and sleep debt (the
accumulated sleep that is lost to poor sleep habits, sickness, awakenings due to environmental factors or
other causes). Studies suggest that healthy adults have a basal sleep need of seven to eight hours every
night, but it’s more complicated because there is an interaction between the basal need and sleep debt.
For instance, you might meet your basal sleep need on any single night or a few nights in a row, but still
have an unresolved sleep debt that may make you feel more sleepy and less alert at times, particularly in
conjunction with circadian dips (times in the 24-hour cycle when we are biologically programmed to be
more sleepy and less alert, such as overnight hours and mid-afternoon).
• To determine how much sleep you need, it's important to assess not only where you fall on the "sleep
needs spectrum," but also to examine what lifestyle factors are affecting the quality and quantity of your
sleep such as schedules and stress. Pay attention to your own individual needs by assessing how you feel
on different amounts of sleep. In trying to determine what is best for you, also ask yourself: Are you
productive, healthy and happy on seven hours of sleep? Or does it take you nine hours of quality sleep to
get you feeling good? Do you have health issues or are you at risk for any disease that might make more
sleep necessary? Are you experiencing sleep problems? Do you depend on caffeine to get you through the
day?
2. MHC Counseling Service, Fall 2011
Some material adapted from clevelandclinic.org/sleep and the National Sleep Foundation (www.sleepfoundation.org) and University of
Maryland Medical Center (http://www.umm.edu/sleep/relax_tech.htm)
Creating a Positive Sleep Environment and Routine
Once you have figured out that you are not getting the sleep you want or need, it’s time to develop a strategy of
change so that you can reach your goal of feeling better and functioning better. Below are a number of adjustments
that you can make TODAY to your environment and/or behavior that can help improve your sleep health:
Environmental changes to improve sleep:
• Wear earplugs: residence halls can be noisy places and people have very different sleeping schedules. Loud
roommates, snoring roommates, music blaring at midnight three rooms over, you get the picture….
• Wear an eye mask to block out unwanted light at night and in the morning.
• Get a mattress pad: dorm beds can be uncomfortable and noisy. A pad can help.
• How’s your pillow? Older pillows harbor mold and other allergens that can negatively impact the quality of
sleep you get. An outdated, out-of-shape pillow can also make it hard to get comfortable at night.
• Make/buy room darkening window shade(s). Search online for "blackout blinds."
• Use a fan. It helps with a hot/stuffy room and the hum of a fan (or white noise machine) helps you fall asleep.
• Be strict and follow this rune: Bed is for sleeping and sex ONLY. It is not a desk, a TV chair, etc.
Lifestyle changes to improve sleep:
• Establish a regular bed and wake time. Going to bed and getting up at the same time every night is best, even
on weekends, but sometimes that can be difficult. So, try to go to sleep at around the same time Sunday -
Thursday. Friday and Saturday try to get to bed no later than two of hours after your regular weekday bedtime.
• Establish a consistent relaxing “wind-down” bedtime routine, ideally 30-60 minutes before your regular
bedtime (see above). For example, take a warm bath or shower and then listen to soothing music or nature
sound, read a book for pleasure, write in a gratitude journal, or do a yoga or meditation DVD. Do your routine
away from bright lights and avoid any rousing activities such as studying, time on the computer, paying bills,
other “chores”, competitive games, and difficult conversations with others.
• Finish eating any large meals 2-3 hours before bedtime.
• Avoid nicotine altogether, but especially close to bedtime. Nicotine is a stimulant and can cause difficulty falling
asleep, problems waking in the morning, and may cause nightmares.
• Avoid caffeine within 6-8 hours of bedtime. Coffee, caffeinated tea, sodas with caffeine, and chocolate typically
remain in the body for 3 to 5 hours, on average, but for some people it can affect them up to 12 hours later.
• Avoid alcohol close to bedtime. It disrupts sleep, causing awakenings, early waking, and a less restful sleep.
• Exercising regularly can make it easier to fall asleep, but complete your workout 3 hours before bedtime.
Exercising sporadically or too close to bedtime can make it more difficult to fall asleep.
• Stop napping! If you must nap, limit it to 30 minutes or less. Otherwise, it affecta your ability to sleep at night.
• If you can’t go to sleep after 30 minutes of trying, don’t stay in bed tossing and turning. Get up and involve
yourself in a relaxing activity, such as listening to soothing music or reading, until you feel sleepy. Remember:
Try to clear your mind; don’t use this time to solve your daily problems, go online, etc.
• Improve your time management so that you can protect your sleep. The Office of Learning Skills has great tools
and tips for time management: www.mtholyoke.edu/learningskills/handouts.html.
• If you feel stressed-out and like you don't have time to wind down before bed because you are up late every
night doing homework, then it's time to take a look at your schedule. Maybe you need to drop that extra
course you decided to take this semester, or extracurricular activity, if you are overextended.
• If your insomnia is related to stress, academic or personal issues, consider making an appointment at
Counseling Service (x2037) or seeing an off-campus counselor (the Counseling Service can help with that).
• Buddy up! Make a pact with your roommate, friend, or romantic partner to help each other adopt healthy
sleep habits. Be each other's accountability partner!
• Listen to a nature sounds CD or a meditation CD or do a relaxation exercise while you try to sleep. It gives your
mind something to focus on to quiet mental chatter while you fall sleep.
3. MHC Counseling Service, Fall 2011
Some material adapted from clevelandclinic.org/sleep and the National Sleep Foundation (www.sleepfoundation.org) and University of
Maryland Medical Center (http://www.umm.edu/sleep/relax_tech.htm)
Maladaptive Thoughts and Sleep
Maladaptive, negative, “irrational,” or “faulty” thoughts related to sleep are those thoughts that cause stress and
worsen and maintain sleep difficulties.
Examples:
• “I know I won’t sleep well tonight.”
• “I’m going to toss and turn and be wide awake like I usually do.”
• “It’s going to take me forever to fall asleep.”
• “If I wake up in the middle of night, I’ll never get back to sleep.”
• “I am powerless against my insomnia.”
• “Sleep is very difficult for me.”
• “Having to sleep is a terrible thing.”
• “I’ll be a wreck tomorrow if I don’t sleep.”
Why do we have these thoughts?
Many experiences of having negative thoughts, experiences, and emotions related to sleep, overtime, essentially
make you phobic of sleep. The result of this accumulation of negative thoughts and the poor sleep that results from
them leads your mind to regard sleep as a danger and threat. The mind then automatically evokes negative thoughts
and emotions to “warn you” of the perceived danger (sleep), just like with other real (or imagined) dangers. So
unintentionally you may have “programmed” your mind to regard sleep as a danger by persistently thinking
negative sleep thoughts.
Steps to addressing maladaptive thoughts:
1. Identifying Maladaptive Thoughts: What other thoughts cross your mind as you are trying to sleep or during
other times when you are thinking about your sleep? Write them down.
2. Analyze the thoughts. Ask yourself, about each thought, “What evidence do I have that supports this
thought?” Are the thoughts themselves primarily responsible for not sleeping?
3. Replace the thoughts with healthier (and more realistic) thoughts and limit your worrying to specified times.
4. Use the Though Record to help with this.
Developing coping thoughts/strategies to help your sleep:
1. Develop Positive Sleep Thoughts: The first step in making this change is to develop positive sleep thoughts.
Positive Sleep Thoughts help to “reprogram” the negative or maladaptive sleep thoughts by helping you
(accurately) perceive sleep as something good instead of a danger and threat. Remember, unlike the
maladaptive sleep thoughts that are not actually true facts, positive sleep thoughts are all true facts about
sleep -- assuming that you’ve created a reasonably good sleep environment, good sleep-preparation
behavior, and are not ill or taking sleep-undermining legal or illegal drugs.
• “Sleep is pleasant, relaxing and even blissful.”
• “Sleep is to be enjoyed. It is a time of rest and rejuvenation.”
• “Falling asleep quickly is easy and effortless.”
• “Falling back to sleep if one wakes up during the night is effortless and occurs quickly.”
• “It’s easy to relax and stay relaxed in bed.”
Use these examples as a starting place for developing your own positive sleep thoughts and write
them down. Now you are ready to move them into your mind to “replace” those deeply entrenched
negative, irrational sleep thoughts that were dominating your evaluation of sleep.
4. MHC Counseling Service, Fall 2011
Some material adapted from clevelandclinic.org/sleep and the National Sleep Foundation (www.sleepfoundation.org) and University of
Maryland Medical Center (http://www.umm.edu/sleep/relax_tech.htm)
2. Technique for Countering Negative Sleep Thoughts: Allow yourself to freely worry and engage in negative
sleep thinking up to twice a day. For example, designate two 10 minutes sessions each day in which you can
freely worry about sleep difficulties and think negative sleep thoughts. Then, try to stick to it and not to
worry at other times in your day. Use these two “worry sessions” as a time to also recall (or to formulate)
and say positive sleep thoughts. For instance, when you think something negative about sleep that has been
building up in your mind, such as “Trying to sleep tonight will be so stressful and anything but relaxing,”
after this thought, remind yourself that this is a worry and a perception but that it is not a FACT of your life.
Then consciously say a positive sleep thought to counter the negative sleep thought, such as “Sleep is
pleasant, relaxing and even blissful.”
The following tips may be helpful:
• Use the Thought Record to help identify and develop sleep thoughts (automatic/negative and
positive).
• Say the sleep thoughts out loud. I think doing so gives them more reality in one’s mind.
• Think about the positive sleep thoughts as you say them and what they mean. Don’t just say them as a
parrot would.
• Don’t repeat the same positive sleep thoughts over and over. Come up with new ones even if they are
just slightly different. I think it helps to properly evaluate sleep from as many different perspective
and ways as one can.
a. Reduce Time of Sessions
After a few days of doing twice daily sessions, you may find that your worrying about sleep decreases
somewhat and, as a result, you are sleeping a little better. Or it may take more time. Everyone is
different. Over more time, when you begin to notice fewer and less powerful negative sleep thoughts,
you can start to lower the amount of time that you allot for each session by one minute a day.
Eventually, you will be able to eliminate the sessions entirely because your negative sleep thoughts
will be almost entirely gone away and (hopefully) you will be sleeping much better. Of course you will
have the occasional setback or relapse which is normal and to be expected. When this occurs, begin
the sessions again and gradually reduce them until you get things back under control again.
5. MHC Counseling Service, Fall 2011
Some material adapted from clevelandclinic.org/sleep and the National Sleep Foundation (www.sleepfoundation.org) and University of
Maryland Medical Center (http://www.umm.edu/sleep/relax_tech.htm)
Self-monitoring: Keeping a Sleep Skills Diary
Keeping a sleep diary can help you figure out the reason you are having difficulty sleeping. It can also help you figure
out under what conditions you attain your maximum restoration.
Look at days when you reported fewer awakenings and desired bedtime and wake time. For example, do you see
any connections between caffeine, alcohol or exercise? Use the sleep diary to look for connections between good
sleep days and bad sleep days. Experiment with changing your sleep habits and see what the effects are.
Week of: Mon Tues Wed Thurs Fri Sat Sun
Bedtime
Wake time
Number of awakenings
No caffeine within 2* hrs of bedtime
No alcohol within 2* hrs of bedtime
No smoking within 2* hrs of bedtime
Exercise at least 2* hrs before bedtime
Woke up on time
(aim for same routine each day)
Went to bed on time
(aim for same routine each night)
No naps during the day
Not hungry when going to bed
No heavy meals within 2* hrs of bedtime
Got out of bed when awake for more than
30 minutes
Other Strategy (describe):
Sleep Quality
Choose a number between 0 and 10
0 = didn't get any sleep at all
10 = no sleep problems and awoke fully
rested
* Note: Avoid caffeine, alcohol, smoking, heavy meals or exercise 2 hours before bedtime may not be enough time for some people to
experience sleep benefits. Start by avoiding these experiences within 2 hours of bedtime. If few sleep benefits are experienced then gradually
increase the time period until quality of sleep improves.
6. MHC Counseling Service, Fall 2011
Some material adapted from clevelandclinic.org/sleep and the National Sleep Foundation (www.sleepfoundation.org) and University of Maryland Medical Center
(http://www.umm.edu/sleep/relax_tech.htm)
Thought Record
DATE SITUATION
Who? What?
When? Where?
MOOD(S)
What did you feel?
Rate each mood
from 0-100%
AUTOMATIC
THOUGHTS
What was going
through your mind just
before you started
feeling this way?
EVIDENCE THAT
SUPPORTS THE
THOUGHT
Factual evidence that
supports the thought
EVIDENCE THAT
DOES NOT
SUPPORT THE
THOUGHT
Objective data and
facts
ALTERNATIVE/BALANCED
THOUGHTS
Write thought and how
much you believe each
alternative thought (0-
100%)
RATE MOOD(S)
NOW
Rerate the
moods listed in
the 3
rd
column as
well as any new
moods (0-100%)
7. MHC Counseling Service, Fall 2011
Some material adapted from clevelandclinic.org/sleep and the National Sleep Foundation (www.sleepfoundation.org) and University of
Maryland Medical Center (http://www.umm.edu/sleep/relax_tech.htm)
Relaxation Strategies
1. Progressive Relaxation
http://ase.tufts.edu/counseling/tuas/ offers several audio guides
2. Mindfulness Practice
Four great audio guides are at http://ase.tufts.edu/counseling/tuas/
There is a weekly mindfulness meditation group on Wednesdays 4:30 PM - 5:30 PM at the Sanctuary in Eliot
House. More information x2054
3. Toe Tensing
This one may seem like a bit of a contradiction, but by alternately tensing and relaxing your toes, you actually
draw tension from the rest of the body.
1. Lie on your back, close your eyes.
2. Sense your toes.
3. Now pull all 10 toes back toward your face. Count to 10 slowly.
4. Now relax your toes.
5. Count to 10 slowly.
6. Now repeat the above cycle 10 times.
4. Deep Breathing
Audio track at http://www.umm.edu/sleep/audio/track-6.WMA
• By concentrating on our breathing, deep breathing allows the rest of our body to relax itself. Deep
breathing is a great way to relax the body. Steps:
1. Lie on your back.
2. Slowly relax your body. You can use the progressive relaxation technique.
3. Begin to inhale slowly, through your nose if possible. Fill the lower part of your chest first, then the
middle and top part of your chest and lungs. Be sure to do this slowly, over 8 to 10 seconds.
4. Hold your breath for a second or two.
5. Then quietly and easily relax and let the air out.
6. Wait a few seconds and repeat this cycle.
7. If you find yourself getting dizzy, then you are overdoing it. Slow down.
8. You can also imagine yourself in a peaceful situation such as on a warm, gentle ocean. Imagine that
you rise on the gentle swells of the water as you inhale and sink down into the waves as you exhale.
9. You can continue this breathing technique for as long as you like until you fall asleep.
5. “Quiet Ears”
Listen to the quiet ears track at http://www.umm.edu/sleep/audio/track-7.WMA
The steps are also outlined below:
1. Lie on your back with your eyes closed.
2. Place your hands behind your head. Make sure they are relaxed.
3. Place your thumbs in your ears so that you close the ear canal.
4. You will hear a high-pitched rushing sound. This is normal.
5. Listen to this sound for 10-15 minutes.
6. Then put your arms at your sides, actively relax them and go to sleep.
8. MHC Counseling Service, Fall 2011
Some material adapted from clevelandclinic.org/sleep and the National Sleep Foundation (www.sleepfoundation.org) and University of
Maryland Medical Center (http://www.umm.edu/sleep/relax_tech.htm)
6. Imagery Relaxation
What is imagery relaxation?
Imagery relaxation is a simple way to use your mind and your imagination to create for yourself a state of
mind that’s peaceful, pleasant, relaxing, restful, and refreshing.
Today’s group forest imagery relaxation:
• The relaxation we did in the seminar today is located here:
http://students.georgiasouthern.edu/counseling/relax/forest/forest1.mov
Others audio sources for imagery relaxation:
• “Guided Imagery Meditation to Help You With Healthful Sleep”
http://www.healthjourneys.com/kaiser/healthfulSleep_flash.asp
• “Floating on a Cloud” http://www.youtube.com/watch?v=1iRd45dirYk
• “Deep Relaxation Through Guided Imagery” http://www.youtube.com/watch?v=aXg7SKUG000
• “Guided Meditation: A ‘Time-out’ Visualization Meditation to Heal and Refresh”
http://www.youtube.com/watch?v=QT5w5rBUaxw&feature=relmfu
7. Autogenic Relaxation
Autogenic techniques are somewhat similar to progressive muscle relaxation, but you are not going to
contract any muscles as you did with progressive muscle relaxation. Instead, you are influencing and
decreasing muscle tension by conscious repetition of a few phrases while scanning the body from head to
toe.
A few reminders first...
• Wear comfortable clothes and take off your shoes.
• Preferably do autogenic relaxation in a private, quiet area.
• It is helpful to use abdominal breathing techniques during the relaxation.
• Take a slow, deep, and relaxing breath before moving on to the next body part.
Online sources for autogenic relaxation:
http://www.youtube.com/watch?v=Q6f-tovTi4E
http://www.youtube.com/watch?v=xcaRPOgOrmU
http://www.youtube.com/watch?v=74aXSxyi8oo
… and many more you can find by searching “videos” for autogenic training or autogenic relaxation