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.
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!
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!
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.
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.
The DARK Side of Sugar Teaching Project Lauren Collie
Teaching project created for Community Health Nursing Practicum. This project was presented at various health clinics whose targeted population was to serve the homeless, underinsured, or those going through rehab.
This presentation I prepared out of curiosity and got really very gud response of students of my college.
Its worth a read...
Hope u enjoy n learn something out of it!!!
Sapna Aggarwal
Physical Educationist
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.
The DARK Side of Sugar Teaching Project Lauren Collie
Teaching project created for Community Health Nursing Practicum. This project was presented at various health clinics whose targeted population was to serve the homeless, underinsured, or those going through rehab.
This presentation I prepared out of curiosity and got really very gud response of students of my college.
Its worth a read...
Hope u enjoy n learn something out of it!!!
Sapna Aggarwal
Physical Educationist
As in, ZZZZZZZzzzzzzz. Hopefully, you might sleep through this workshop, and it won’t be due to boredom. We’ll talk about healthy sleeping patterns and habits, strategies for better sleep, and hopefully get to practice a little.
White Paper: Powerful Ways On How To Get Ideal Amount Of Sleep NightlyBedding Stock
Just recently, insufficient sleep has become a major public health issue. Experts have discovered and are still discovering the optimal sleep duration as well as the harmful effects of too little or too much slumber to health. This white paper explores how much sleep people need and some tips on how people can achieve it every night.
The video for this presentation is available on our Youtube channel:
https://youtube.com/allceuseducation A continuing education course for this presentation can be found at https://www.allceus.com/member/cart/index/index?c=
One of the most overlooked interventions for depression and anxiety. This presentation examines how insufficient sleep or too much sleep can contribute to depression and irritability.
NVBDCP.pptx Nation vector borne disease control programSapna Thakur
NVBDCP was launched in 2003-2004 . Vector-Borne Disease: Disease that results from an infection transmitted to humans and other animals by blood-feeding arthropods, such as mosquitoes, ticks, and fleas. Examples of vector-borne diseases include Dengue fever, West Nile Virus, Lyme disease, and malaria.
Tom Selleck Health: A Comprehensive Look at the Iconic Actor’s Wellness Journeygreendigital
Tom Selleck, an enduring figure in Hollywood. has captivated audiences for decades with his rugged charm, iconic moustache. and memorable roles in television and film. From his breakout role as Thomas Magnum in Magnum P.I. to his current portrayal of Frank Reagan in Blue Bloods. Selleck's career has spanned over 50 years. But beyond his professional achievements. fans have often been curious about Tom Selleck Health. especially as he has aged in the public eye.
Follow us on: Pinterest
Introduction
Many have been interested in Tom Selleck health. not only because of his enduring presence on screen but also because of the challenges. and lifestyle choices he has faced and made over the years. This article delves into the various aspects of Tom Selleck health. exploring his fitness regimen, diet, mental health. and the challenges he has encountered as he ages. We'll look at how he maintains his well-being. the health issues he has faced, and his approach to ageing .
Early Life and Career
Childhood and Athletic Beginnings
Tom Selleck was born on January 29, 1945, in Detroit, Michigan, and grew up in Sherman Oaks, California. From an early age, he was involved in sports, particularly basketball. which played a significant role in his physical development. His athletic pursuits continued into college. where he attended the University of Southern California (USC) on a basketball scholarship. This early involvement in sports laid a strong foundation for his physical health and disciplined lifestyle.
Transition to Acting
Selleck's transition from an athlete to an actor came with its physical demands. His first significant role in "Magnum P.I." required him to perform various stunts and maintain a fit appearance. This role, which he played from 1980 to 1988. necessitated a rigorous fitness routine to meet the show's demands. setting the stage for his long-term commitment to health and wellness.
Fitness Regimen
Workout Routine
Tom Selleck health and fitness regimen has evolved. adapting to his changing roles and age. During his "Magnum, P.I." days. Selleck's workouts were intense and focused on building and maintaining muscle mass. His routine included weightlifting, cardiovascular exercises. and specific training for the stunts he performed on the show.
Selleck adjusted his fitness routine as he aged to suit his body's needs. Today, his workouts focus on maintaining flexibility, strength, and cardiovascular health. He incorporates low-impact exercises such as swimming, walking, and light weightlifting. This balanced approach helps him stay fit without putting undue strain on his joints and muscles.
Importance of Flexibility and Mobility
In recent years, Selleck has emphasized the importance of flexibility and mobility in his fitness regimen. Understanding the natural decline in muscle mass and joint flexibility with age. he includes stretching and yoga in his routine. These practices help prevent injuries, improve posture, and maintain mobilit
HOT NEW PRODUCT! BIG SALES FAST SHIPPING NOW FROM CHINA!! EU KU DB BK substit...GL Anaacs
Contact us if you are interested:
Email / Skype : kefaya1771@gmail.com
Threema: PXHY5PDH
New BATCH Ku !!! MUCH IN DEMAND FAST SALE EVERY BATCH HAPPY GOOD EFFECT BIG BATCH !
Contact me on Threema or skype to start big business!!
Hot-sale products:
NEW HOT EUTYLONE WHITE CRYSTAL!!
5cl-adba precursor (semi finished )
5cl-adba raw materials
ADBB precursor (semi finished )
ADBB raw materials
APVP powder
5fadb/4f-adb
Jwh018 / Jwh210
Eutylone crystal
Protonitazene (hydrochloride) CAS: 119276-01-6
Flubrotizolam CAS: 57801-95-3
Metonitazene CAS: 14680-51-4
Payment terms: Western Union,MoneyGram,Bitcoin or USDT.
Deliver Time: Usually 7-15days
Shipping method: FedEx, TNT, DHL,UPS etc.Our deliveries are 100% safe, fast, reliable and discreet.
Samples will be sent for your evaluation!If you are interested in, please contact me, let's talk details.
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.
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
These simplified slides by Dr. Sidra Arshad present an overview of the non-respiratory functions of the respiratory tract.
Learning objectives:
1. Enlist the non-respiratory functions of the respiratory tract
2. Briefly explain how these functions are carried out
3. Discuss the significance of dead space
4. Differentiate between minute ventilation and alveolar ventilation
5. Describe the cough and sneeze reflexes
Study Resources:
1. Chapter 39, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 34, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 17, Human Physiology by Lauralee Sherwood, 9th edition
4. Non-respiratory functions of the lungs https://academic.oup.com/bjaed/article/13/3/98/278874
263778731218 Abortion Clinic /Pills In Harare ,sisternakatoto
263778731218 Abortion Clinic /Pills In Harare ,ABORTION WOMEN’S CLINIC +27730423979 IN women clinic we believe that every woman should be able to make choices in her pregnancy. Our job is to provide compassionate care, safety,affordable and confidential services. That’s why we have won the trust from all generations of women all over the world. we use non surgical method(Abortion pills) to terminate…Dr.LISA +27730423979women Clinic is committed to providing the highest quality of obstetrical and gynecological care to women of all ages. Our dedicated staff aim to treat each patient and her health concerns with compassion and respect.Our dedicated group ABORTION WOMEN’S CLINIC +27730423979 IN women clinic we believe that every woman should be able to make choices in her pregnancy. Our job is to provide compassionate care, safety,affordable and confidential services. That’s why we have won the trust from all generations of women all over the world. we use non surgical method(Abortion pills) to terminate…Dr.LISA +27730423979women Clinic is committed to providing the highest quality of obstetrical and gynecological care to women of all ages. Our dedicated staff aim to treat each patient and her health concerns with compassion and respect.Our dedicated group of receptionists, nurses, and physicians have worked together as a teamof receptionists, nurses, and physicians have worked together as a team wwww.lisywomensclinic.co.za/
Recomendações da OMS sobre cuidados maternos e neonatais para uma experiência pós-natal positiva.
Em consonância com os ODS – Objetivos do Desenvolvimento Sustentável e a Estratégia Global para a Saúde das Mulheres, Crianças e Adolescentes, e aplicando uma abordagem baseada nos direitos humanos, os esforços de cuidados pós-natais devem expandir-se para além da cobertura e da simples sobrevivência, de modo a incluir cuidados de qualidade.
Estas diretrizes visam melhorar a qualidade dos cuidados pós-natais essenciais e de rotina prestados às mulheres e aos recém-nascidos, com o objetivo final de melhorar a saúde e o bem-estar materno e neonatal.
Uma “experiência pós-natal positiva” é um resultado importante para todas as mulheres que dão à luz e para os seus recém-nascidos, estabelecendo as bases para a melhoria da saúde e do bem-estar a curto e longo prazo. Uma experiência pós-natal positiva é definida como aquela em que as mulheres, pessoas que gestam, os recém-nascidos, os casais, os pais, os cuidadores e as famílias recebem informação consistente, garantia e apoio de profissionais de saúde motivados; e onde um sistema de saúde flexível e com recursos reconheça as necessidades das mulheres e dos bebês e respeite o seu contexto cultural.
Estas diretrizes consolidadas apresentam algumas recomendações novas e já bem fundamentadas sobre cuidados pós-natais de rotina para mulheres e neonatos que recebem cuidados no pós-parto em unidades de saúde ou na comunidade, independentemente dos recursos disponíveis.
É fornecido um conjunto abrangente de recomendações para cuidados durante o período puerperal, com ênfase nos cuidados essenciais que todas as mulheres e recém-nascidos devem receber, e com a devida atenção à qualidade dos cuidados; isto é, a entrega e a experiência do cuidado recebido. Estas diretrizes atualizam e ampliam as recomendações da OMS de 2014 sobre cuidados pós-natais da mãe e do recém-nascido e complementam as atuais diretrizes da OMS sobre a gestão de complicações pós-natais.
O estabelecimento da amamentação e o manejo das principais intercorrências é contemplada.
Recomendamos muito.
Vamos discutir essas recomendações no nosso curso de pós-graduação em Aleitamento no Instituto Ciclos.
Esta publicação só está disponível em inglês até o momento.
Prof. Marcus Renato de Carvalho
www.agostodourado.com
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
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Ve...kevinkariuki227
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
Explore natural remedies for syphilis treatment in Singapore. Discover alternative therapies, herbal remedies, and lifestyle changes that may complement conventional treatments. Learn about holistic approaches to managing syphilis symptoms and supporting overall health.
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!
Title: Sense of Smell
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 primary categories of smells and the concept of odor blindness.
Explain the structure and location of the olfactory membrane and mucosa, including the types and roles of cells involved in olfaction.
Describe the pathway and mechanisms of olfactory signal transmission from the olfactory receptors to the brain.
Illustrate the biochemical cascade triggered by odorant binding to olfactory receptors, including the role of G-proteins and second messengers in generating an action potential.
Identify different types of olfactory disorders such as anosmia, hyposmia, hyperosmia, and dysosmia, including their potential causes.
Key Topics:
Olfactory Genes:
3% of the human genome accounts for olfactory genes.
400 genes for odorant receptors.
Olfactory Membrane:
Located in the superior part of the nasal cavity.
Medially: Folds downward along the superior septum.
Laterally: Folds over the superior turbinate and upper surface of the middle turbinate.
Total surface area: 5-10 square centimeters.
Olfactory Mucosa:
Olfactory Cells: Bipolar nerve cells derived from the CNS (100 million), with 4-25 olfactory cilia per cell.
Sustentacular Cells: Produce mucus and maintain ionic and molecular environment.
Basal Cells: Replace worn-out olfactory cells with an average lifespan of 1-2 months.
Bowman’s Gland: Secretes mucus.
Stimulation of Olfactory Cells:
Odorant dissolves in mucus and attaches to receptors on olfactory cilia.
Involves a cascade effect through G-proteins and second messengers, leading to depolarization and action potential generation in the olfactory nerve.
Quality of a Good Odorant:
Small (3-20 Carbon atoms), volatile, water-soluble, and lipid-soluble.
Facilitated by odorant-binding proteins in mucus.
Membrane Potential and Action Potential:
Resting membrane potential: -55mV.
Action potential frequency in the olfactory nerve increases with odorant strength.
Adaptation Towards the Sense of Smell:
Rapid adaptation within the first second, with further slow adaptation.
Psychological adaptation greater than receptor adaptation, involving feedback inhibition from the central nervous system.
Primary Sensations of Smell:
Camphoraceous, Musky, Floral, Pepperminty, Ethereal, Pungent, Putrid.
Odor Detection Threshold:
Examples: Hydrogen sulfide (0.0005 ppm), Methyl-mercaptan (0.002 ppm).
Some toxic substances are odorless at lethal concentrations.
Characteristics of Smell:
Odor blindness for single substances due to lack of appropriate receptor protein.
Behavioral and emotional influences of smell.
Transmission of Olfactory Signals:
From olfactory cells to glomeruli in the olfactory bulb, involving lateral inhibition.
Primitive, less old, and new olfactory systems with different path
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.
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
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)
4.
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)
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
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
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)
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
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.
39.
40.
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
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
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