How to Sleep Better 101 - Drew University - 9.8.19Summit Health
Thank you to Drew University’s Health Services Department for hosting Summit Medical Group Sleep experts, Vicky Seelall, MD, FCCP, and Kerry Kelley, RN, RRT, RPSGT, for a lecture on How to Sleep Better 101. Studies have shown that seven hours of sleep is crucial for better academic performance and maintaining a higher GPA. A better night sleep in also key for improving memory retention. One way to ensure you get that beneficial shut eye, is to reduce screen time at least two hours before bed.
Introduction
The sleep – wakefulness cycle is genetically determined rather than learned and is established sometime after birth.Sleep is a naturally recurring state of mind and body, characterized by altered consciousness, relatively inhibited sensory activity and [inhibition of nearly all voluntary muscle during REM sleep] reduced interactions with surroundings.
Sleep can be regarded as a physiological reversible reduction of conscious awareness. Nearly one third of human life is spent in sleep. Disorders of sleep can affect activities of daily living (ADL) of an individual.
Definition
It is an easily reversible state of relative unresponsiveness and serenity which occurs more or less regularly and repetitively each day.
The EEG recordings show typical features of sleep which is broadly divided into two broadly different phases:
1. D-sleep (desynchronised or dreaming sleep), also called as REM- sleep (rapid eye movement sleep),active sleep, or paradoxical sleep.
2. S-sleep (synchronised sleep), also called as NREM-sleep (non-REM sleep), quiet sleep, or orthodox sleep. S-sleep or NREM-sleep is further divided into four stages, ranging from stages 1 to 4. As the person falls asleep, the person fifi rst passes through these stages of NREM-sleep.
Stages of sleep
The EEG recording during the waking state shows alpha waves of 8-12 cycles/sec. frequency. The onset of sleep is characterised by a disappearance of the alpha-activity.
Stage 1, NREM-sleep is the first and the ligh test stage of sleep characterised by an absence of alphawaves, and low voltage, predominantly theta activity.
Stage 2, NREM-sleep follows the stage 1 within a few minutes and is characterised by two typical EEG changes:
i. Sleep spindles: Regular spindle shaped waves of 13-15 cycles/sec. frequency, lasting 0.5-2.0
seconds, with a charac teristic waxing and waning amplitude.
ii. K-complexes: High voltage spikes present intermittently.
Stage 3, NREM-sleep shows appearance of high voltage, 75 μV, δ-waves of 0.5-3.0 cycles/sec.
Stage 4, NREM-sleep shows predominant δ-activity in EEG. NREM-sleep is followed by REM-sleep, which is a light phase of sleep. The EEG is characterised by a return of α-waves (α-wave sleep); other changes are similar to stage 1 NREM-sleep. One of the most characteristic features of the REM-sleep is presence of REM or rapid (conjugate) eye move ments. The other features include generalised mus cular atony, penile erection, autonomic hyperactivity (increase in pulse rate, respiratory rate and blood pressure), and movements of small muscle groups, occurring intermittently. Although it is a light stage of sleep, arousal is diffificult. These stages occur regularly throughout the whole duration of sleep. The first REM period occurs typically after 90 minutes of the onset of sleep, although it can start as early as 7 minutes after going off to sleep, e.g. in narcolepsy, in major depression, and after sleep deprivation.
Learn why Sleep is an essential part of any recovery program and how to improve it. Listen to this presentation on Counselor Toolbox Podcast, available on any podcasting app.
Get CEUs for the Journey to Recovery Series at https://www.allceus.com/member/cart/index/product/id/924/c/
Read the accompanying book for FREE with Kindle Unlimited https://allceus.com/JTR
Sleep is the major factor of your well being. Here mentioned some reasons which prevents sleep like stress, work schedule, health issues and some are good habits for better sleep exercise, meditation, comfortable mattress & bed, food, etc.
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.
How to Sleep Better 101 - Drew University - 9.8.19Summit Health
Thank you to Drew University’s Health Services Department for hosting Summit Medical Group Sleep experts, Vicky Seelall, MD, FCCP, and Kerry Kelley, RN, RRT, RPSGT, for a lecture on How to Sleep Better 101. Studies have shown that seven hours of sleep is crucial for better academic performance and maintaining a higher GPA. A better night sleep in also key for improving memory retention. One way to ensure you get that beneficial shut eye, is to reduce screen time at least two hours before bed.
Introduction
The sleep – wakefulness cycle is genetically determined rather than learned and is established sometime after birth.Sleep is a naturally recurring state of mind and body, characterized by altered consciousness, relatively inhibited sensory activity and [inhibition of nearly all voluntary muscle during REM sleep] reduced interactions with surroundings.
Sleep can be regarded as a physiological reversible reduction of conscious awareness. Nearly one third of human life is spent in sleep. Disorders of sleep can affect activities of daily living (ADL) of an individual.
Definition
It is an easily reversible state of relative unresponsiveness and serenity which occurs more or less regularly and repetitively each day.
The EEG recordings show typical features of sleep which is broadly divided into two broadly different phases:
1. D-sleep (desynchronised or dreaming sleep), also called as REM- sleep (rapid eye movement sleep),active sleep, or paradoxical sleep.
2. S-sleep (synchronised sleep), also called as NREM-sleep (non-REM sleep), quiet sleep, or orthodox sleep. S-sleep or NREM-sleep is further divided into four stages, ranging from stages 1 to 4. As the person falls asleep, the person fifi rst passes through these stages of NREM-sleep.
Stages of sleep
The EEG recording during the waking state shows alpha waves of 8-12 cycles/sec. frequency. The onset of sleep is characterised by a disappearance of the alpha-activity.
Stage 1, NREM-sleep is the first and the ligh test stage of sleep characterised by an absence of alphawaves, and low voltage, predominantly theta activity.
Stage 2, NREM-sleep follows the stage 1 within a few minutes and is characterised by two typical EEG changes:
i. Sleep spindles: Regular spindle shaped waves of 13-15 cycles/sec. frequency, lasting 0.5-2.0
seconds, with a charac teristic waxing and waning amplitude.
ii. K-complexes: High voltage spikes present intermittently.
Stage 3, NREM-sleep shows appearance of high voltage, 75 μV, δ-waves of 0.5-3.0 cycles/sec.
Stage 4, NREM-sleep shows predominant δ-activity in EEG. NREM-sleep is followed by REM-sleep, which is a light phase of sleep. The EEG is characterised by a return of α-waves (α-wave sleep); other changes are similar to stage 1 NREM-sleep. One of the most characteristic features of the REM-sleep is presence of REM or rapid (conjugate) eye move ments. The other features include generalised mus cular atony, penile erection, autonomic hyperactivity (increase in pulse rate, respiratory rate and blood pressure), and movements of small muscle groups, occurring intermittently. Although it is a light stage of sleep, arousal is diffificult. These stages occur regularly throughout the whole duration of sleep. The first REM period occurs typically after 90 minutes of the onset of sleep, although it can start as early as 7 minutes after going off to sleep, e.g. in narcolepsy, in major depression, and after sleep deprivation.
Learn why Sleep is an essential part of any recovery program and how to improve it. Listen to this presentation on Counselor Toolbox Podcast, available on any podcasting app.
Get CEUs for the Journey to Recovery Series at https://www.allceus.com/member/cart/index/product/id/924/c/
Read the accompanying book for FREE with Kindle Unlimited https://allceus.com/JTR
Sleep is the major factor of your well being. Here mentioned some reasons which prevents sleep like stress, work schedule, health issues and some are good habits for better sleep exercise, meditation, comfortable mattress & bed, food, etc.
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.
The increased availability of biomedical data, particularly in the public domain, offers the opportunity to better understand human health and to develop effective therapeutics for a wide range of unmet medical needs. However, data scientists remain stymied by the fact that data remain hard to find and to productively reuse because data and their metadata i) are wholly inaccessible, ii) are in non-standard or incompatible representations, iii) do not conform to community standards, and iv) have unclear or highly restricted terms and conditions that preclude legitimate reuse. These limitations require a rethink on data can be made machine and AI-ready - the key motivation behind the FAIR Guiding Principles. Concurrently, while recent efforts have explored the use of deep learning to fuse disparate data into predictive models for a wide range of biomedical applications, these models often fail even when the correct answer is already known, and fail to explain individual predictions in terms that data scientists can appreciate. These limitations suggest that new methods to produce practical artificial intelligence are still needed.
In this talk, I will discuss our work in (1) building an integrative knowledge infrastructure to prepare FAIR and "AI-ready" data and services along with (2) neurosymbolic AI methods to improve the quality of predictions and to generate plausible explanations. Attention is given to standards, platforms, and methods to wrangle knowledge into simple, but effective semantic and latent representations, and to make these available into standards-compliant and discoverable interfaces that can be used in model building, validation, and explanation. Our work, and those of others in the field, creates a baseline for building trustworthy and easy to deploy AI models in biomedicine.
Bio
Dr. Michel Dumontier is the Distinguished Professor of Data Science at Maastricht University, founder and executive director of the Institute of Data Science, and co-founder of the FAIR (Findable, Accessible, Interoperable and Reusable) data principles. His research explores socio-technological approaches for responsible discovery science, which includes collaborative multi-modal knowledge graphs, privacy-preserving distributed data mining, and AI methods for drug discovery and personalized medicine. His work is supported through the Dutch National Research Agenda, the Netherlands Organisation for Scientific Research, Horizon Europe, the European Open Science Cloud, the US National Institutes of Health, and a Marie-Curie Innovative Training Network. He is the editor-in-chief for the journal Data Science and is internationally recognized for his contributions in bioinformatics, biomedical informatics, and semantic technologies including ontologies and linked data.
Observation of Io’s Resurfacing via Plume Deposition Using Ground-based Adapt...Sérgio Sacani
Since volcanic activity was first discovered on Io from Voyager images in 1979, changes
on Io’s surface have been monitored from both spacecraft and ground-based telescopes.
Here, we present the highest spatial resolution images of Io ever obtained from a groundbased telescope. These images, acquired by the SHARK-VIS instrument on the Large
Binocular Telescope, show evidence of a major resurfacing event on Io’s trailing hemisphere. When compared to the most recent spacecraft images, the SHARK-VIS images
show that a plume deposit from a powerful eruption at Pillan Patera has covered part
of the long-lived Pele plume deposit. Although this type of resurfacing event may be common on Io, few have been detected due to the rarity of spacecraft visits and the previously low spatial resolution available from Earth-based telescopes. The SHARK-VIS instrument ushers in a new era of high resolution imaging of Io’s surface using adaptive
optics at visible wavelengths.
Richard's entangled aventures in wonderlandRichard Gill
Since the loophole-free Bell experiments of 2020 and the Nobel prizes in physics of 2022, critics of Bell's work have retreated to the fortress of super-determinism. Now, super-determinism is a derogatory word - it just means "determinism". Palmer, Hance and Hossenfelder argue that quantum mechanics and determinism are not incompatible, using a sophisticated mathematical construction based on a subtle thinning of allowed states and measurements in quantum mechanics, such that what is left appears to make Bell's argument fail, without altering the empirical predictions of quantum mechanics. I think however that it is a smoke screen, and the slogan "lost in math" comes to my mind. I will discuss some other recent disproofs of Bell's theorem using the language of causality based on causal graphs. Causal thinking is also central to law and justice. I will mention surprising connections to my work on serial killer nurse cases, in particular the Dutch case of Lucia de Berk and the current UK case of Lucy Letby.
Professional air quality monitoring systems provide immediate, on-site data for analysis, compliance, and decision-making.
Monitor common gases, weather parameters, particulates.
Seminar of U.V. Spectroscopy by SAMIR PANDASAMIR PANDA
Spectroscopy is a branch of science dealing the study of interaction of electromagnetic radiation with matter.
Ultraviolet-visible spectroscopy refers to absorption spectroscopy or reflect spectroscopy in the UV-VIS spectral region.
Ultraviolet-visible spectroscopy is an analytical method that can measure the amount of light received by the analyte.
This pdf is about the Schizophrenia.
For more details visit on YouTube; @SELF-EXPLANATORY;
https://www.youtube.com/channel/UCAiarMZDNhe1A3Rnpr_WkzA/videos
Thanks...!
1. Ari Shechter, PhD
Assistant Professor of Medical Sciences
Columbia University Irving Medical Center
email: as4874@cumc.columbia.edu
twitter: @ShechterAri
Sleep Better, Live Healthier!
Public Health Conversation Series, UN
Division of Healthcare Management and
Occupational Safety and Health (DHMOSH)
June 9, 2021
5. “Sleep is the intermediate state between wakefulness and death; wakefulness being
regarded as the active state of all the animal and intellectual functions, and death as
that of their total suspension”
Robert MacNish, member of the faculty of physicians and surgeons, Glasgow, in The Philosophy of Sleep, 1834
Sleep as passive;
inactive state of the
brain
6. Sleep is a dynamic and actively
produced brain state, with
accompanying changes to physiology.
Sleep is not static or passive!
We do not “turn off” during sleep
Some brain regions are more active during
sleep than wake (although some are lower)
Some hormones (growth hormone,
melatonin) are secreted selectively during
sleep (although some hormones and
systems are reduced)
Sleep
definition:
Neural and physiological
7. Sleep stages
and cycles
Stage N1: Very light Sleep
o Transition from Wake to Sleep
o Drift in and out of sleep, awaken easily
o Hypnagogic jerk: Sense of falling followed by sudden
muscle contractions
Stage N2: Relatively light but maintained sleep
o Brain activity relatively slower
o Breathing and heart rate slowed
o Maintained sleep
Stage N3: Deep Sleep (Slow wave sleep)
o Lower brain activity
o High awakening threshold
o Restoration of body
Stage REM: Rapid Eye Movement Sleep
o Very active brain activity
o Dreams
o Paralyzed body
Image: Psychology Today
10. Circadian rhythm (circa= “about”, dian = “day”)
refers to body rhythms that have a roughly 24-
hour cycle.
Circadian
rhythms
Image: Nobelprize.org
The circadian clock anticipates and adapts our physiology to
the different phases of the day. Our biological clock helps to
regulate sleep patterns, feeding behavior, hormone release,
blood pressure, and body temperature.
14. Why do we spend up to one-third of our lives sleeping?
Cognitive
function
Mood
and
Emotion
Memory
Vigilance
and
Alertness
Obesity and
Diabetes
Cardio-
vascular
Immune
system
Cancer
15. WHO guidelines for sleep duration in children up to 1 year, 2-3 years, and 3-4 years old
• At least 7 hours of sleep per night is recommended to sustain health and safety in adults
• Too much sleep???
• Beyond duration:
• daily regularity of sleep duration and timing
• sleep quality (e.g., frequent awakenings during the night)
• daytime function: not feeling sleepy even after adequate sleep
• absence of sleep disorders (gasping for air/snoring; movement disorders, etc.)
16. Disorder Short sleep Insomnia SDB
Diabetes + + +
Hypertension + NA NA
CHD + NA X
Stroke + NA +
Total CVD X + +
+: statistically significant positive relationship
X: no statistically significant relationship
NA: no recently reported meta-analyses identified
Associations Between Sleep Duration and Disorders and
Incident CVD: Summary of Recent Meta-Analyses
Short sleep duration
• Increases the risk of diabetes by 30%
• Increases the risk of hypertension by 23%
• Increases the risk of CHD by 48%
• Increases the risk of stroke by 15%
18. Sleep and
diabetes
Short sleep is associated with diabetes
• People with short sleep duration are ~20-30% higher risk of
type 2 diabetes, compared to people who get sufficient sleep
• Long sleepers are also at a risk
Shan et al. 2015, Diabetes Care
19. Sleep and
diabetes
Short or poor quality sleep leads to reduced insulin
sensitivity (increased insulin resistance)
Reutrakul and Van Cauter, 2018, Metab Clin Exp
21. Energy
balance
Obesity is the product of
energy imbalance
At energy balance, intake =
expenditure and weight
remains unchanged
At energy imbalance, intake
≠ expenditure and weight
changes
In positive energy
balance, calories IN
exceed calories OUT, and
body weight gain results
In negative energy
balance, calories OUT
exceed calories IN, and
body weight loss results
23. Sleep restriction increases hormonal drive for appetite/food intake
Intakes Short Sleep Habitual Sleep P value
All (n = 26)
Energy, kcal 2813.6 ± 116.3 2517.7 ± 116.3 0.02
Fat, g 112.2 ± 6.8 91.5 ± 6.8 0.01
Saturated fat, g 36.8 ± 3.5 28.1 ± 3.5 0.04
Carbohydrates, g 402.1 ± 32.6 344.2 ± 32.6 0.19
Protein, g 98.0 ± 4.1 88.1 ± 4.1 0.08
Spiegel et al. 2004, Annals Int Med
St-Onge et al. 2011, Am J Clin Nutr
24. Sleep affects
the brain’s
response to
food
St-Onge et al., 2012, Am J Clin Nutr
Food stimuli compared to non-food
stimuli increased regional brain
activity in the orbitofrontal cortex,
insula, and regions of the basal
ganglia and limbic system after
restricted sleep. (regions involved
in reward processing and decision
making)
Restricted sleep induces a
state of greater
responsiveness to food
stimuli and heightened
awareness of the rewarding
properties of food
25. work sleep
Sleep is normally initiated during the
rising phase of the melatonin curve
and the declining phase of the core-
body temperature curve
SHIFT WORK and
DAYTIME SLEEP
26. Sleep is normally initiated during the rising
phase of the melatonin curve and the declining
phase of the core-body temperature curve
Shift work and jet lag involve “going against”
the endogenous 24-h circadian clock and its
physiology
Shift workers often attempt to sleep during the
rising phase of the core-body temperature
curve and during a time when melatonin
secretion is minimal
Also, attempt to work during times when
alertness levels are low
SHIFT WORK
work
sleep
30. Sleep hygiene:
practices and
habits that are
necessary to have
good nighttime
sleep quality and
full daytime
alertness.
Maintain regular sleep schedule
• Go to bed and get up around the same time every day
(even weekends and vacation)
• Limit naps close to bedtime (recall: sleep
homeostasis); early afternoon better
Sleep environment
• Bedroom quiet, dark, relaxing, comfortable, cool
temperature
• Eliminate light from electronic devices, lamps, etc
• Blackout curtains, eye shades, ear plugs, white noise
machines, fans, etc. to make environment relaxing and
sleep conducive
31. Sleep hygiene:
practices and
habits that are
necessary to have
good nighttime
sleep quality and
full daytime
alertness.
Pre-sleep routine
• Relaxing pre-bedtime routine to help wind down:
• Warm bath/shower (thermophysiological cascade)
• Quiet activities (e.g., reading, music)
• Low lights
• Avoid electronic devices and short-wavelength (“blue”) light
before bed. (change settings, brightness on devices)
• Try to avoid emotionally upsetting conversations and
activities before attempting to sleep (news, social media)
Limit other stimulating activities
• Caffeine/Nicotine: stimulants
• Alcohol: Can help fall asleep but quality disturbed
• Food: Heavy or rich foods, fatty or fried meals, spicy
dishes, citrus fruits, and carbonated drinks can trigger
indigestion/heartburn for some people; limit close to sleep
• Reduce your fluid intake before bedtime.
32. Sleep hygiene:
practices and
habits that are
necessary to have
good nighttime
sleep quality and
full daytime
alertness.
Adequate daytime light exposure
• Together with limited nighttime light exposure, sufficient
daytime light helps maintains proper expression and
timing of the circadian system and sleep-wake cycle
regulation
Exercise
• Even10 minutes of aerobic exercise (e.g., walking or
cycling) can improve nighttime sleep quality.
33. Psychological
& behavioral
approaches for
insomnia
Stimulus control
• Set of instructions designed to reinforce the association
between bed/bedroom with sleep, and to re-establish a
consistent sleep-wake schedule
• Tossing/turning/anxiety about sleep can cause bedtime to
become a conditioned stimulus to trigger a negative response
and further exacerbate poor sleep
• Goal is to (re-) establish a positive association of bed with
sleep at night.
• Bed for sleep!
• Limit the practice of other activities such as eating, reading,
watching television, studying, work, hobbies especially
stressful things in bed
• Go to bed only when sleepy (will associated rapid sleep
initiation with bed)
• If you cannot fall asleep, or you wake up in the night and
cannot fall back asleep, get out of bed and go to a dimly lit
area and do a relaxing activity (read a book, but not something
overly rewarding or fun – don’t want to reinforce being awake)
34. Psychological
& behavioral
approaches for
insomnia
Sleep restriction
• Restrict time in bed (the sleep window) to narrower
range, thereby increasing the homeostatic drive (i.e.,
accumulated sleep debt will fall asleep faster).
• Gradually increase window over days/weeks until
optimal sleep duration is achieved and individual able to
initiate and maintain sufficient sleep
Relaxation training
• Relax both your mind and your body. This helps you to
reduce any anxiety or tension that keeps you awake in
bed.
• Procedures like meditation, progressive muscle
relaxation, etc. to reduce autonomic arousal, intrusive
thoughts, tension interfering with sleep
36. • Sleep as a social determinant of health / sleep disparities research
• COVID-19 and sleep
• Sleep and neurodegeneration / Alzheimer’s disease
• Wearable devices and monitoring of sleep outside the laboratory
• Circadian medicine
• Timing of behaviors (time restricted eating, etc)
37. Insomnia
Symptoms
• Difficulty falling asleep
• Difficulty staying asleep
• Waking up too early
• Feeling that sleep is unrefreshing
• Associated with feelings of daytime
sleepiness, fatigue, difficulty
concentrating, irritable mood
Prevalence
• Affects 30-45% of adults in a given
year.
• 10-15% of adults report chronic
(persistent) insomnia.
• Becomes more common with aging
38. Genetic vulnerability
Physical and psychological arousal
(being “revved up”)
Psychological factors:
depression, stress, anxiety
Insomnia
There are many different causes of
insomnia
Medical or neurological conditions
Behaviors and environment:
work shifts, screen time, light exposure
Substances: Caffeine, alcohol, medications
39.
40. Sleep hygiene: practices and habits
that are necessary to have good
nighttime sleep quality and full
daytime alertness.
41. Psychological
& behavioral
approaches for
insomnia
Stimulus control
• Set of instructions designed to reinforce the association
between bed/bedroom with sleep, and to re-establish a
consistent sleep-wake schedule
• Tossing/turning/anxiety about sleep can cause bedtime to
become a conditioned stimulus to trigger a negative response
and further exacerbate poor sleep
• Goal is to (re-) establish a positive association of bed with
sleep at night.
• Bed for sleep!
• Limit the practice of other activities such as eating, reading,
watching television, studying, work, hobbies especially
stressful things in bed
• Go to bed only when sleepy (will associated rapid sleep
initiation with bed)
• If you cannot fall asleep, or you wake up in the night and
cannot fall back asleep, get out of bed and go to a dimly lit
area and do a relaxing activity (read a book, but not something
overly rewarding or fun – don’t want to reinforce being awake)
42. Psychological
& behavioral
approaches for
insomnia
Sleep restriction
• Restrict time in bed (the sleep window) to narrower
range, thereby increasing the homeostatic drive (i.e.,
accumulated sleep debt will fall asleep faster).
• Gradually increase window over days/weeks until
optimal sleep duration is achieved and individual able to
initiate and maintain sufficient sleep
Relaxation training
• Relax both your mind and your body. This helps you to
reduce any anxiety or tension that keeps you awake in
bed.
• Procedures like meditation, progressive muscle
relaxation, etc. to reduce autonomic arousal, intrusive
thoughts, tension interfering with sleep
