The document emphasizes the critical role of sleep in overall health and performance, detailing the consequences of sleep deprivation, such as increased risk of chronic diseases, cognitive impairments, and reduced productivity. It outlines the importance of a proper sleep environment, optimal sleep duration, and strategies to improve sleep quality. Additionally, it highlights the potential benefits of adequate sleep, including enhanced creativity, decision-making, and overall well-being.

1. Jim “Mattress Mack” McIngvale
Gallery Furniture

2. -William Shakespeare
“ O sleep, O gentle sleep, Nature’s soft nurse.
How have I frightened thee, That thou no more will
weigh my eyelids down…”
Henry IV, Part
II
Act III, sc. 1
(1596-1599)

3. Egyptian Bed
(Raised, No Mattress)
Roman Bed
(Padding & Covers)
Chinese Wedding Bed
(Haven)
The History of Sleep
Spring Coil Mattress
(Support, Distribution)
Tempur-Pedic Mattress
(Pressure Point Relief + Alignment)
Modern Water/Air Filled
(Pressure Point Relief)

5. The Importance of Sleep
“If you are an average person, 36% of your life will be spent…entirely asleep... what that
[time] is telling us, is that sleep–at some level–is important.”
-Russel G. Foster, FRS,
University of Oxford
or 32 years of your 90 year lifeThat’s 4.32
months per year

6. “…the single most important behavioral experience that we have...”
-Russell G. Foster, FRS
University of Oxford

7. The Importance of Sleep
For
“Enjoy the honey-heavy dew of slumber.”
–Shakespeare (Julius Caesar)
“O sleep, O gentle sleep, Nature’s soft nurse. How
have I frightened thee…”
–Shakespeare (Henry IV)
“Sleep is that golden chain that ties health and our
bodies together.”
–Thomas Dekker
Against
“Sleep is a criminal waste of time, and a heritage
from our cave days!”
–Thomas Edison
“Sleep is for wimps.”
–Margaret Thatcher
“Money never sleeps.”
–Gordon Gekko
Wall Street by Oliver Stone & Stanley Weiser
16-17th Century 20th Century
Took Naps
Took Naps

8. What happens during sleep?
One Example:
All mental events enter
Sleep transfers information to
cerebral cortex
and forms new connections
of facts & concepts
called memory traces.
Hippocampus
Temporal lobe
Prefrontal
cortex
The Importance of Sleep

9. The Importance of Sleep
According to your brain waves…
We cycle through 4 stages of Non-”Rapid
Eye Movement” (NREM) sleep:
Restores cells, muscles, organs, bones, the
immune system and cements memories.
Followed by 1 stage of Rapid Eye Movement
(REM) sleep:
Restores us mentally - presumably by
sorting memory and “making space” in the
brain to begin recording again. This is when
we dream.
After each cycle, we do not go as deeply
into NREM stages as before – instead we
increase the length of REM sleep.
sleep spindles

10. Stage 4
Stage 1
Stage 2
Stage 3
Awake
Midnight 2am1am 3am 4am 5am 8am6am 7am
8.5 hours; REM = 2+ hrs
6 hours; REM = .8- hrs
18m
REM
30m
REM
60m
REM
9m
REMSleep
Onset
Recommended Length of Sleep
Restoration of the Physical Restoration of the Mental
Mental
Restoration
Begins
Average
Waking
Time

11. Recommended Length of Sleep
You NEED 7½ - 9 hours of sleep.
Not a range – you need a set number,
determined by genes.
Adolescents need 9.25 hours on AVERAGE
(some more/less)

12. The
Sleep Deprivation Crisis

13. Sleep Deprivation Crisis
75% have sleep problems each
week
71% do not sleep 7.5-8.5 hours
Most overestimate their sleep by 47
mins
33% said they fell asleep at work
20% of students fall asleep in
class

14. Consequences of Sleep Deprivation
You crave junk food
Increased hunger, less
satisfaction:
• Increases hunger hormone ghrelin
• Decreases fullness hormone leptin
• Result: Body craves high fats and
carbs
A separate John Hopkins Bloomberg
study showed marked increases in
obesity as women slept less.

15. Consequences of Sleep Deprivation
-Dr. Jan Born, University of Luebeck, Germany
You get sick

16. Consequences of Sleep Deprivation
You stay stressed
• Stress hormone cortisol spikes
with less sleep, and at the worst
times – in the late afternoon &
evening when you’re trying to
relax.
Result:
Heart rate, blood pressure, and
blood sugar levels increase – along
with chances of hypertension, heart
disease, and type 2 diabetes.

17. -Dr. Jyotsna Sahni, MD, Sleep Medicine
You look older
Consequences of Sleep Deprivation

18. “Beauty Sleep” Confirmed!
You look younger

19. Consequences of Sleep Deprivation
-Gallery Furniture Sleep Center, YAHOO!Health
(study by University of Chicago)
You can’t process sugar
correctly

20. Consequences of Sleep Deprivation
• Increased colorectal polyps
(American Cancer Society)
• Cancels out effectiveness
of preventative exercise
(John Hopkins Bloomberg)
• More research growing
You get cancer

21. Consequences of Sleep Deprivation
“
In terms of your ability to drive
a car, 1 drink on 6 hours of
sleep is equivalent to 6 drinks
on 8 hours of sleep.
”
-Dr. James B. Maas
You die

22. Consequences of Sleep Deprivation
• Obesity
• increased ghrelin (hunger hormone) craves fats and carbs
• Hypertension (Heart Attacks & Strokes)
• Diabetes Type II (Glucose Intolerance)
• increased insulin resistance
• Periodontal Disease
• Depression
• Loss of Memory & Ability to Retain New Information
• Cancer
• Increased colorectal polyps (& more research growing)

23. Signs of Sleep Deprivation
1. Does a heavy meal, low dose of alcohol, warm
room, boring meeting or lecture make you drowsy?
2. Do you fall asleep instantly at night?
3. Do you need an alarm clock to wake up?
4. Do you repeatedly hit the snooze button?
5. Do you sleep extra hours on weekends?
6. People tell you – “You look tired.”

24. Sleep deprivation costs the U.S.
$ 66,000,000,000 per year
Lost productivity, illness, accidents, loss of life

25. How to Sleep Better

26. “ [Sleep] doesn’t arise from a single
structure within the brain, but is – to some
extent – a
network property. ”
-Russell G. Foster, FRS
(University of Oxford)

27. I. A Bedtime Bedroom

29. I. A Bedtime Bedroom
COOL
• Ideal sleep temperature is
65-70 F
• Use breathable sheets

30. I. A Bedtime Bedroom
COMFY
Things that make you toss and
turn:
• Spinal Alignment (sleep
posture)
• Pressure Points (circulation)
• Heat Zones
• Cold Zones
• Pain

31. I. A Bedtime Bedroom
QUIET
• Much of your sleep is “light
sleep” when you are
extremely susceptible to
external stimuli
• Use white noise (random) or
pink noise (lower random)
to help you fall asleep (and
drown out other noises)
Examples:
• Radio between stations
• Fan (Hint: also helps with heat)

32. I. A Bedtime Bedroom
No PETS
• They wake you up at night
• They wake you too early

33. Cool
The ideal
temperature
for sleep is
65-70 degrees
Quiet
Create white or
pink noise (FM)
to help you fall
asleep
Dark
Light delays the
onset of melatonin
(specialized
receptors in retina)
Comfy
Find the right
mattress and
pillow
I. A Bedtime Bedroom

34. II. Digestion
Disturbances

35. Night-time No-No’s:
• Alcohol
• Caffeine (includes Chocolate)
• Spicy Foods
• Dairy (includes Cheese, Yogurt)
• High Protein Meats
• Processed Foods or
MSGs
• Garlic
II. Digestion Disturbances

36. • Fiber /Whole Grains
• Crackers
• Sparkling Water
• Bananas / Apples
• Dried Fruit / Nuts
• Peanut / Almond Butter
• Hummus withVeggies
• Cereals / Oats
II. Digestion Disturbances
Eat to Win:

37. III. Restful Rituals

38. III. Restful Rituals
Limit exposure to light, screens,
and devices 1 hour before bed
• Take a shower
(Raises core temp, cooling =
drowsy)
• Read
(Limits movement)
• Prayer / Meditation /
Relaxation
• Easy Stretching / Yoga
(Eases stress, helps heal muscles)
• “Worry Time”
• (write down & leave on dresser)
• Soft Music (before bedroom)
Once in bed, don’t get up again.
The bed is only for sleep or sex.

41. IV. Napping News
The “Power” Nap (10-20
mins)
• More Alert
• More Energy
• Easy to Wake
The Hour Nap (60 mins)
• Power Nap benefits, plus…
• Improved Memory
• Rejuvenates the body
• Downside: Groggy
The Artist’s Nap (90 mins)
• 1 Full cycle of REM + NREM
sleep
• Hour Nap benefits, plus…
• Improved muscle memory
• Improved creativity & problem
solving
-Wall Street Journal

42. The
Benefits of Proper Sleep

43. The Benefits of Proper Sleep
• More energy
• Increased creativity & problem
solving
• Increased concentration
• Better decision making
• Improved mood
• Increased social skills
• Improved immune system &
metabolism
• Improved weight loss
• Improved muscle memory
• Improved memory retention
• Much, much more

44. Dr. James B. Maas

45. •What’s your daily routine?
•How much sleep do you get?
•Do you have a regular sleep/wake schedule?
•How do you stay awake in school?
•Follow strategies in my sleep book
•No early morning exercise
•Get 9.25 hours sleep nightly
•Establish a regular sleep/wake schedule
•Cut out caffeine
Dr. Maas & theTeenage Ice Skater
NREM Stage 2
(NEED MORE)

46. K-Complex
• Happen spontaneously, or in response to stimuli
• Seems to protect sleep by telling the brain “ignore that”
• Seems to aid memory consolidation
Dr. Maas & theTeenage Ice Skater
NREM Stage 2
(NEED MORE)
Sleep Spindles
• Brain seems to explore which neurons
control which specific muscles (infants)
• Aids integration of new information
into existing knowledge including
muscle memory and forgetting
erroneous or needless information

47. Sarah Hughes
Written off by the figure skating community
for not attending early morning practices…
…took home the Women’s Olympic Gold
Medal

48. Sleep better
and get the performance
you just DREAM about

49. TODAY!