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Sleep Aid Information To Improve Health
Adequate sleep is essential for growth, restoration, brain health, and memory processing, with adults needing 7-8 hours, while children and teens require 9-11 hours. Poor sleep can lead to numerous health issues, such as weight gain, a suppressed immune system, and increased stress hormones, among others. Implementing good sleep hygiene practices, like establishing a consistent wake-up time and minimizing distractions in the bedroom, can enhance sleep quality and overall health.
Sleep Aid Information To Improve Health
- 1. Sleep Wei-Shin Lai, MD CEO AcousticSheep, LLC http://www.SleepPhones.com
- 2. PSU Student HealthCenter
- 3. Why do youneed to sleep? Growth hormone production Restoration of body (muscles, bones) Brain health (neurochemicals) Memory processing
- 4. If you don’tsleep… Adrenaline & steroid hormones increase High blood pressure High heart rate High blood sugar
- 5. If you don’tsleep well… Weight gain Suppressed immune system Osteoporosis Acne and skin problems Increase stomach acid (and reflux) Abdominal fat (apple shape)
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- 7. How much doyou need? If you are tired during the day, you may not be sleeping enough. If you are not tired during the day, then you are sleeping enough. Adults & Elderly: usually 7-8 hours Children & Teens: 9-11 hours
- 8. Interference Pain Allergies/ Asthma Depression / Anxiety Reflux Alcohol abuse Medications and herbals Sleep apnea, restless legs, diabetes, dementia, night-time urination
- 9. Sleep Hygiene -see handout Most important: Get up at the same time every If possible, having sunlight upon awaking is single day, including the weekends. helpful to set the biological clock. Try to go to bed at a reasonable hour, so that If you work the night shift, plan to wake up you are not tired the next day. Remember to while the sun is still shining. Then sleep with follow rule number one. your windows covered with heavy curtains, Allow for at least 1 hour to unwind before simulating nighttime. You should turn on your bedtime. You may try relaxation or meditation answering machine so that you do not get techniques to help you unwind. Only do disturbed. activities that are not exciting. If you can’t sleep, do not lay in bed for more Use the bedroom only for sex and sleep. This than 20 minutes becoming more frustrated with enhances your brain's association of the bed as sleep. Get out of bed and do something boring a place for sleep, instead of TV, homework, and until you feel tired again. Then return to bed. laptops. If your mind won't shut off when trying to sleep, Avoid caffeine after dinner. If you are very consider keeping a journal by the bed where you sensitive, avoid caffeine after lunch. can write down your thoughts or make to-do lists for 10-15 minutes before sleeping. Use a Avoid large meals just before bed. Lying down after eating often results in heartburn. dim red light, not a bright fluorescent bulb. Exercise daily, but avoid exercise 2-4 hours prior If you have been fighting insomnia for a long to bedtime. time, sleep is no longer associated with good feelings. You are conditioned to hate the Keep the bedroom cool, dark, and quiet to help thought of another sleepless night, and you are your body relax. frustrated with sleep even before you attempt to Avoid napping during the day. This can confuse sleep. When this happens, you need something powerful to get you back into good habits again. your biological clock.
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- 21. Sleeping pills TylenolPM, Sominex, Unisom, Ambien, Sonata, Lunesta, Xanax, Ativan, Restoril, Melatonin Need 8 hours of sleep Disturbance of sleep patterns Side effects - Hangover, Sleep walking/eating/driving Prostate problems (not to worry here!) Dependence or addiction
- 22. QuickTimeﾪ and a TIFF (Uncompressed) decompressor are needed to see this picture. QuickTimeﾪ and a QuickTimeﾪ and a TIFF (Uncompressed) decompressor TIFF (Uncompressed) decompressor are needed to see this picture. are needed to see this picture. Customer feedback PA Business Central Various national partnerships in development
- 23. Main points Sleeping enough(7-8 hours) Improves your health Improves your daytime function More productive and accomplish more by sleeping!