Sleep better, naturally - Dr. Shimelfarb Lecture - 3.15.18Summit Health
SMG’s Dr. Shimelfarb presented, “Sleeping Better, Naturally” to a full house at Livingston Public Library on Thursday, March 15. One of her tips for better quality sleep is to “turn off and unplug” at least an hour before bed. Blue light from electronics reduces your body’s natural melatonin production making it harder to maintain a restful, deep sleep. #WorldSleepDay
This informative speech outline provides tips on overcoming insomnia in 3 parts. First, it discusses examining daily habits like caffeine, naps, and sleeping pills that disrupt sleep and reducing or eliminating them. Second, it recommends adopting new habits such as keeping a dark, quiet bedroom and regular sleep schedule. Third, it suggests preparing the brain for sleep by increasing daytime light exposure, limiting screens before bed, and reducing noise and clock viewing at night. The outline aims to inform the audience of simple ways to overcome insomnia themselves.
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
Insomnia can be overcome through lifestyle changes like avoiding caffeine, reducing stress, limiting naps, getting rid of electronics from the bedroom, and holding a regular sleep schedule. Exposure to light during the day and limiting light at night can help set your body's natural circadian rhythm. Adopting relaxing pre-bedtime routines and examining daily habits that prevent sleep can help overcome insomnia without professional treatment.
The document discusses the little known secret to getting a good night's sleep, which is exercising outdoors in natural sunlight. Exercising and sunlight both impact the body's sleep system and temperature rhythm, helping one fall asleep easier at night. A study found that morning exercise improved sleep quality more than evening exercise, as it helps set the body clock to be awake during the day and asleep at night. The secret to curing insomnia is exercising in sunlight, which doesn't cost any money unlike prescription drugs.
Women and the Importance of Sleep
Texas Health Resources and the Advances in Medicine Lecture Series are proud to collaborate with the Laura W. Bush Institute for Women's Health and the Texas Tech University Health Sciences Center on a lecture about women and the importance of sleep.
Clinical sleep disorder and sleep debt are often unrecognized, untreated misdiagnosed in millions of women. The amount of sleep a woman gets every night can affect her stress level, weight and overall health. Sleep loss even increases aging including memory.
This lecture presented by Dr. Emily Kirby will bring to light causes, effects and solutions. Written by Anne L. Smalligan, BSN, Med. with Kaye Renshaw, LPC
This document provides solutions for common sleep problems such as a snoring partner, an uncomfortable sleeping surface, temperature issues, and stress or insomnia. It suggests using an air or foam mattress if sleeping on a hard surface, as well as blankets, heaters, fans or hot/cold beverages to address temperature problems. Other recommendations include making lists before bed, cutting out caffeine, alcohol and smoking, deep breathing, and allowing darkness at night.
Insomnia is considered by most to be a mental disease rather than a real disease. While some view it as caused by issues like stress, caffeine, and anxiety, most experts believe insomnia stems from patterns of thinking that trick the mind into believing sleep is difficult. This is supported by research finding over 90% of insomniacs able to fall asleep using hypnosis, which slows brain activity. Insomnia is concluded to be a mental disorder best treated by reducing caffeine, increasing physical activity, and convincing oneself of the ability to sleep through lowered brain activity at night.
Sleep better, naturally - Dr. Shimelfarb Lecture - 3.15.18Summit Health
SMG’s Dr. Shimelfarb presented, “Sleeping Better, Naturally” to a full house at Livingston Public Library on Thursday, March 15. One of her tips for better quality sleep is to “turn off and unplug” at least an hour before bed. Blue light from electronics reduces your body’s natural melatonin production making it harder to maintain a restful, deep sleep. #WorldSleepDay
This informative speech outline provides tips on overcoming insomnia in 3 parts. First, it discusses examining daily habits like caffeine, naps, and sleeping pills that disrupt sleep and reducing or eliminating them. Second, it recommends adopting new habits such as keeping a dark, quiet bedroom and regular sleep schedule. Third, it suggests preparing the brain for sleep by increasing daytime light exposure, limiting screens before bed, and reducing noise and clock viewing at night. The outline aims to inform the audience of simple ways to overcome insomnia themselves.
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
Insomnia can be overcome through lifestyle changes like avoiding caffeine, reducing stress, limiting naps, getting rid of electronics from the bedroom, and holding a regular sleep schedule. Exposure to light during the day and limiting light at night can help set your body's natural circadian rhythm. Adopting relaxing pre-bedtime routines and examining daily habits that prevent sleep can help overcome insomnia without professional treatment.
The document discusses the little known secret to getting a good night's sleep, which is exercising outdoors in natural sunlight. Exercising and sunlight both impact the body's sleep system and temperature rhythm, helping one fall asleep easier at night. A study found that morning exercise improved sleep quality more than evening exercise, as it helps set the body clock to be awake during the day and asleep at night. The secret to curing insomnia is exercising in sunlight, which doesn't cost any money unlike prescription drugs.
Women and the Importance of Sleep
Texas Health Resources and the Advances in Medicine Lecture Series are proud to collaborate with the Laura W. Bush Institute for Women's Health and the Texas Tech University Health Sciences Center on a lecture about women and the importance of sleep.
Clinical sleep disorder and sleep debt are often unrecognized, untreated misdiagnosed in millions of women. The amount of sleep a woman gets every night can affect her stress level, weight and overall health. Sleep loss even increases aging including memory.
This lecture presented by Dr. Emily Kirby will bring to light causes, effects and solutions. Written by Anne L. Smalligan, BSN, Med. with Kaye Renshaw, LPC
This document provides solutions for common sleep problems such as a snoring partner, an uncomfortable sleeping surface, temperature issues, and stress or insomnia. It suggests using an air or foam mattress if sleeping on a hard surface, as well as blankets, heaters, fans or hot/cold beverages to address temperature problems. Other recommendations include making lists before bed, cutting out caffeine, alcohol and smoking, deep breathing, and allowing darkness at night.
Insomnia is considered by most to be a mental disease rather than a real disease. While some view it as caused by issues like stress, caffeine, and anxiety, most experts believe insomnia stems from patterns of thinking that trick the mind into believing sleep is difficult. This is supported by research finding over 90% of insomniacs able to fall asleep using hypnosis, which slows brain activity. Insomnia is concluded to be a mental disorder best treated by reducing caffeine, increasing physical activity, and convincing oneself of the ability to sleep through lowered brain activity at night.
Do you have trouble falling asleep, or find yourself constantly waking up throughout the night ? You may have Insomnia. Take a self test @ https://www.sleepmedcenter.com/psychomotor-vigilance-test/
The document discusses insomnia, which is a sleep disorder that causes difficulty falling asleep and staying asleep. Insomnia can be caused by stress, lifestyle factors like irregular sleep schedules, and environmental factors like noise. There are three types of insomnia - acute, transient insomnia lasting 1-3 nights; short-term insomnia lasting less than 3 weeks; and chronic insomnia lasting months or years. Insomnia can be treated through psychological and behavioral techniques like relaxation training. Maintaining a regular sleep schedule, eating healthy, avoiding caffeine, exercising, and reducing stress can help prevent insomnia. While insomnia affects people physically and mentally, there are treatment options available to address this sleep disorder.
The document discusses sleep hygiene and provides tips to improve sleep. It recommends adults get 7-8 hours of sleep per night and outlines consequences of insufficient sleep such as impaired mood and concentration. Factors that influence sleep quality are discussed, including age, stress, medications, and medical conditions. Specific sleep hygiene tips are given such as avoiding screens, light, noise and caffeine before bed as well as establishing a relaxing pre-sleep routine. The document stresses establishing good sleep habits and seeking medical advice if poor sleep persists.
Sharon Battaglia, a certified hypnotherapist and health coach with over 25 years of experience, will present a free seminar on stress management on November 15th from 11am to 2pm in the Bradford Room. The seminar will provide information on what stress is, how it starts, and how chronic stress can negatively impact physical and mental health. Attendees will learn about stress and have an opportunity to experience a hypnosis session for reducing stress and ask Sharon questions.
Better Sleep Tips from Shepherd Center Neurorehabilitation Psychologistsjemsshep07
The document provides tips for combating insomnia and improving sleep quality. It defines insomnia and lists symptoms. It then gives recommendations for sleep hygiene, including maintaining a consistent sleep schedule, creating a pre-bedtime routine, making the sleep environment comfortable, avoiding stimulants before bed, and reducing stress through relaxation techniques. It warns that untreated insomnia can lead to depression, health problems, and decreased quality of life.
10 Fatigue and Sleep Hygiene Tips for Junior DocsStuart Marshall
Fatigue and Sleep Hygiene provides 10 tips for managing fatigue during on-call and shift work. It warns that failing to manage fatigue can seriously harm one's health and patients. Some key points include: naps under 1 hour can improve alertness but lead to "sleep inertia" after waking; on-call rooms are often not suitable for sleeping; chronic sleep debt is dangerous; driving while fatigued increases accident risk; caffeine can help but its effects only last 1-2 hours; alcohol disrupts sleep while exercise helps reset circadian rhythms; optimizing sleep environment and hygiene at home is important; and seeing a general practitioner can help monitor health impacts.
“Love” can brighten our world, but at the same time, it can also turn our lives blue. Many people are facing sleep deprivation because of lovesick or love-struck.
They cannot shut their eyes, heart, and brain. They stay up all night and think of someone; one who break their heart or one who they fell in love with.
Sleep deprivation caused by love problems harms people both mentality and physically which sometimes results in depression, fluctuations in weight, and memory loss.
If we cannot hold our heart from loving someone, how we can solve our sleep deprivation. It’s hard right? Don’t worry. We have solutions for love versus sleep!
Meditation can help with mild sleeping problems like stress-induced insomnia. It works by clearing the mind and focusing on relaxation. Specific meditation for sleep techniques include becoming comfortable, removing distractions, clearing the mind through breathing or writing, focusing on different body parts, and using mental imagery of calming thoughts. Keeping a sleep journal can help track which meditation methods are most effective for falling asleep.
The document outlines 10 strategies for quitting smoking, including hypnosis, prescription medication, gradual reduction, going cold turkey, ear stapling, drinking orange juice, using ear magnets, nicotine patches, laser therapy, and anti-smoking pills. Each strategy is described as helping reduce withdrawal symptoms and cravings in different ways such as by eliminating nicotine from the body more rapidly or stimulating the body's natural healing response.
A warm welcome to CREST.BD’s Bipolar Wellness Centre webinar series! These webinar slides provide a summary of current research evidence on the relationship between sleep, bipolar disorder (BD) and quality of life (QoL), as well as pointing you to some tools and resources to help you optimally manage your sleep.
Depression is a mental disorder characterized by feelings of sadness, loneliness, and low self-esteem. Symptoms include changes in appetite, sleep, and energy levels. There are several forms of depression including major depressive disorder, dysthymic disorder, and seasonal affective disorder. Treatment options include medication, psychotherapy, and electroconvulsive therapy. Managing stress, improving sleep habits and diet, reducing negative thoughts, and joining a support group can also help those suffering from depression.
Stress Management for Library Workers: Real Tools for Your Life, Career, and ...ALATechSource
This document outlines a presentation on stress management for library workers given by Dr. Steve Albrecht. It discusses various stress management techniques including the "B.R.E.A.D.S." method of managing stress through breathing, relaxation, exercise, attitude, diet and sleep. It also provides tips for reducing stress through meditation, developing a positive attitude, managing work-life balance and using relaxation techniques like focused relaxation. The goal is to help library workers better understand and cope with stress in their personal and professional lives.
This document outlines 7 keys to reducing stress and improving health:
1. Deep breathing to calm the nervous system and relieve stress.
2. Avoiding caffeine, stimulants, sugar, and simple carbs which deplete nutrients and exhaust the adrenals.
3. Regular exercise to reduce stress hormones and promote relaxation.
4. Consuming nutrients like B vitamins, vitamin C, and minerals to support the nerves and adrenals.
5. Supplementing with adaptogens and nervines which reduce stress hormone output and calm the nervous system.
6. Practicing relaxation techniques like meditation, yoga, and deep breathing to activate the parasympathetic nervous system.
7. Changing one's perception
We all face stress in our lives and we all have different ways to cope with it. This presentation provides overview on stress and proven tips and tricks.
Are you sleeping good ? Are you sleeping enough ? A common problem reported by the university students. it is essential to have early intervention and effective management to overcome the problem.
This document discusses depression and behavioral activation therapy as a treatment approach. It defines depression as a "brain state" with physical, emotional, and thinking changes that is different from normal sadness. Behavioral activation therapy acts as "jumper cables" for the depressed brain by having patients engage in three types of activities on a daily schedule - connection with supportive people, accomplishment of small tasks, and enjoyable activities. Engaging in these prescribed activities can help combat depression symptoms faster than antidepressant medication alone by getting the depressed brain active again. The final section provides a "TLC recipe" with lifestyle recommendations to support treatment.
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
This document summarizes a presentation on insomnia given at the AWP 2010 conference in Portland, OR. The presentation provided an overview of insomnia, discussing its definition, prevalence, and impacts. It also reviewed biological, psychological, social, and environmental factors that can predispose, precipitate, or perpetuate insomnia. Common sleep disorders that can cause insomnia symptoms, such as sleep apnea, restless leg syndrome, and circadian rhythm disorders were also outlined. The presentation emphasized a biopsychosocial model for conceptualizing insomnia and highlighted cognitive behavioral therapy as an effective treatment approach.
Insomnia is caused by medical conditions, emotional disorders like anxiety and depression, hormonal changes during aging, and behavioral factors like irregular sleep schedules. Problems from lack of sleep include increased stress, poor coordination, decreased work performance, and increased risk of accidents. There are things people can do to improve sleep, such as exercising during the day, avoiding stimulants like caffeine before bed, developing a relaxing bedtime routine, and making sure the bedroom is quiet and comfortable. Maintaining good sleep hygiene can help treat insomnia.
Sleep is a naturally recurring state of reduced consciousness that is essential for restoration and repair of the body and brain. It occurs in distinct sleep cycles including light, deep, and REM sleep. Getting sufficient quality sleep provides many benefits like strengthening the immune system, improving mood and memory, and allowing the brain and body to repair damage. Disruptions to healthy sleep habits and practices can negatively impact physical and mental health. Maintaining a regular sleep schedule, relaxing before bed, and avoiding stimulants can promote better quality sleep.
Sleep & Dream are the effortless properties of consciousnss. This hould be understood well to prevent insomnia, illusions and halluciations. The material is helpful for students and common people to get awareness into lifestyle.
Do you have trouble falling asleep, or find yourself constantly waking up throughout the night ? You may have Insomnia. Take a self test @ https://www.sleepmedcenter.com/psychomotor-vigilance-test/
The document discusses insomnia, which is a sleep disorder that causes difficulty falling asleep and staying asleep. Insomnia can be caused by stress, lifestyle factors like irregular sleep schedules, and environmental factors like noise. There are three types of insomnia - acute, transient insomnia lasting 1-3 nights; short-term insomnia lasting less than 3 weeks; and chronic insomnia lasting months or years. Insomnia can be treated through psychological and behavioral techniques like relaxation training. Maintaining a regular sleep schedule, eating healthy, avoiding caffeine, exercising, and reducing stress can help prevent insomnia. While insomnia affects people physically and mentally, there are treatment options available to address this sleep disorder.
The document discusses sleep hygiene and provides tips to improve sleep. It recommends adults get 7-8 hours of sleep per night and outlines consequences of insufficient sleep such as impaired mood and concentration. Factors that influence sleep quality are discussed, including age, stress, medications, and medical conditions. Specific sleep hygiene tips are given such as avoiding screens, light, noise and caffeine before bed as well as establishing a relaxing pre-sleep routine. The document stresses establishing good sleep habits and seeking medical advice if poor sleep persists.
Sharon Battaglia, a certified hypnotherapist and health coach with over 25 years of experience, will present a free seminar on stress management on November 15th from 11am to 2pm in the Bradford Room. The seminar will provide information on what stress is, how it starts, and how chronic stress can negatively impact physical and mental health. Attendees will learn about stress and have an opportunity to experience a hypnosis session for reducing stress and ask Sharon questions.
Better Sleep Tips from Shepherd Center Neurorehabilitation Psychologistsjemsshep07
The document provides tips for combating insomnia and improving sleep quality. It defines insomnia and lists symptoms. It then gives recommendations for sleep hygiene, including maintaining a consistent sleep schedule, creating a pre-bedtime routine, making the sleep environment comfortable, avoiding stimulants before bed, and reducing stress through relaxation techniques. It warns that untreated insomnia can lead to depression, health problems, and decreased quality of life.
10 Fatigue and Sleep Hygiene Tips for Junior DocsStuart Marshall
Fatigue and Sleep Hygiene provides 10 tips for managing fatigue during on-call and shift work. It warns that failing to manage fatigue can seriously harm one's health and patients. Some key points include: naps under 1 hour can improve alertness but lead to "sleep inertia" after waking; on-call rooms are often not suitable for sleeping; chronic sleep debt is dangerous; driving while fatigued increases accident risk; caffeine can help but its effects only last 1-2 hours; alcohol disrupts sleep while exercise helps reset circadian rhythms; optimizing sleep environment and hygiene at home is important; and seeing a general practitioner can help monitor health impacts.
“Love” can brighten our world, but at the same time, it can also turn our lives blue. Many people are facing sleep deprivation because of lovesick or love-struck.
They cannot shut their eyes, heart, and brain. They stay up all night and think of someone; one who break their heart or one who they fell in love with.
Sleep deprivation caused by love problems harms people both mentality and physically which sometimes results in depression, fluctuations in weight, and memory loss.
If we cannot hold our heart from loving someone, how we can solve our sleep deprivation. It’s hard right? Don’t worry. We have solutions for love versus sleep!
Meditation can help with mild sleeping problems like stress-induced insomnia. It works by clearing the mind and focusing on relaxation. Specific meditation for sleep techniques include becoming comfortable, removing distractions, clearing the mind through breathing or writing, focusing on different body parts, and using mental imagery of calming thoughts. Keeping a sleep journal can help track which meditation methods are most effective for falling asleep.
The document outlines 10 strategies for quitting smoking, including hypnosis, prescription medication, gradual reduction, going cold turkey, ear stapling, drinking orange juice, using ear magnets, nicotine patches, laser therapy, and anti-smoking pills. Each strategy is described as helping reduce withdrawal symptoms and cravings in different ways such as by eliminating nicotine from the body more rapidly or stimulating the body's natural healing response.
A warm welcome to CREST.BD’s Bipolar Wellness Centre webinar series! These webinar slides provide a summary of current research evidence on the relationship between sleep, bipolar disorder (BD) and quality of life (QoL), as well as pointing you to some tools and resources to help you optimally manage your sleep.
Depression is a mental disorder characterized by feelings of sadness, loneliness, and low self-esteem. Symptoms include changes in appetite, sleep, and energy levels. There are several forms of depression including major depressive disorder, dysthymic disorder, and seasonal affective disorder. Treatment options include medication, psychotherapy, and electroconvulsive therapy. Managing stress, improving sleep habits and diet, reducing negative thoughts, and joining a support group can also help those suffering from depression.
Stress Management for Library Workers: Real Tools for Your Life, Career, and ...ALATechSource
This document outlines a presentation on stress management for library workers given by Dr. Steve Albrecht. It discusses various stress management techniques including the "B.R.E.A.D.S." method of managing stress through breathing, relaxation, exercise, attitude, diet and sleep. It also provides tips for reducing stress through meditation, developing a positive attitude, managing work-life balance and using relaxation techniques like focused relaxation. The goal is to help library workers better understand and cope with stress in their personal and professional lives.
This document outlines 7 keys to reducing stress and improving health:
1. Deep breathing to calm the nervous system and relieve stress.
2. Avoiding caffeine, stimulants, sugar, and simple carbs which deplete nutrients and exhaust the adrenals.
3. Regular exercise to reduce stress hormones and promote relaxation.
4. Consuming nutrients like B vitamins, vitamin C, and minerals to support the nerves and adrenals.
5. Supplementing with adaptogens and nervines which reduce stress hormone output and calm the nervous system.
6. Practicing relaxation techniques like meditation, yoga, and deep breathing to activate the parasympathetic nervous system.
7. Changing one's perception
We all face stress in our lives and we all have different ways to cope with it. This presentation provides overview on stress and proven tips and tricks.
Are you sleeping good ? Are you sleeping enough ? A common problem reported by the university students. it is essential to have early intervention and effective management to overcome the problem.
This document discusses depression and behavioral activation therapy as a treatment approach. It defines depression as a "brain state" with physical, emotional, and thinking changes that is different from normal sadness. Behavioral activation therapy acts as "jumper cables" for the depressed brain by having patients engage in three types of activities on a daily schedule - connection with supportive people, accomplishment of small tasks, and enjoyable activities. Engaging in these prescribed activities can help combat depression symptoms faster than antidepressant medication alone by getting the depressed brain active again. The final section provides a "TLC recipe" with lifestyle recommendations to support treatment.
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
This document summarizes a presentation on insomnia given at the AWP 2010 conference in Portland, OR. The presentation provided an overview of insomnia, discussing its definition, prevalence, and impacts. It also reviewed biological, psychological, social, and environmental factors that can predispose, precipitate, or perpetuate insomnia. Common sleep disorders that can cause insomnia symptoms, such as sleep apnea, restless leg syndrome, and circadian rhythm disorders were also outlined. The presentation emphasized a biopsychosocial model for conceptualizing insomnia and highlighted cognitive behavioral therapy as an effective treatment approach.
Insomnia is caused by medical conditions, emotional disorders like anxiety and depression, hormonal changes during aging, and behavioral factors like irregular sleep schedules. Problems from lack of sleep include increased stress, poor coordination, decreased work performance, and increased risk of accidents. There are things people can do to improve sleep, such as exercising during the day, avoiding stimulants like caffeine before bed, developing a relaxing bedtime routine, and making sure the bedroom is quiet and comfortable. Maintaining good sleep hygiene can help treat insomnia.
Sleep is a naturally recurring state of reduced consciousness that is essential for restoration and repair of the body and brain. It occurs in distinct sleep cycles including light, deep, and REM sleep. Getting sufficient quality sleep provides many benefits like strengthening the immune system, improving mood and memory, and allowing the brain and body to repair damage. Disruptions to healthy sleep habits and practices can negatively impact physical and mental health. Maintaining a regular sleep schedule, relaxing before bed, and avoiding stimulants can promote better quality sleep.
Sleep & Dream are the effortless properties of consciousnss. This hould be understood well to prevent insomnia, illusions and halluciations. The material is helpful for students and common people to get awareness into lifestyle.
resilience is the order of the day when life knocks you down
If you have been experiencing some of the following signs and symptoms most of the day, nearly every day, for at least two weeks, you may be suffering from depression:
Persistent sad, anxious, or “empty” mood
Feelings of hopelessness, or pessimism
Irritability
Feelings of guilt, worthlessness, or helplessness
Loss of interest or pleasure in hobbies and activities
Decreased energy or fatigue
Moving or talking more slowly
Feeling restless or having trouble sitting still
Difficulty concentrating, remembering, or making decisions
Difficulty sleeping, early-morning awakening, or oversleeping
Appetite and/or weight changes
Thoughts of death or suicide, or suicide attempts
Aches or pains, headaches, cramps, or digestive problems without a clear physical cause and/or that do not ease even with treatment
pump up your energy
www.thinktankent.com
info@thinktankent.com
The document provides various tips for getting a good night's sleep, including drinking herbal tea, stretching before bed, avoiding caffeine and alcohol, relaxing before sleep through activities like deep breathing and meditation, keeping a regular sleep schedule, and making sure the bedroom is dark and quiet. It emphasizes establishing a relaxing bedtime routine, managing stress and worries, and getting 7-8 hours of sleep per night.
How Stress Can Affect Your Ability to SleepGetting Sleepy
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 document discusses the importance of sleep and outlines several key points:
- Sleep is regulated by circadian rhythms influenced by light and melatonin levels, and disruptions to these rhythms can negatively impact sleep.
- College students often do not get the recommended 8-9 hours of sleep per night, leading to poorer academic performance and health issues.
- Establishing a regular sleep schedule and relaxing pre-sleep routine can help improve sleep quality.
- Activities like exercise, caffeine, and screen time close to bedtime should be limited to promote better sleep.
1) The brain is hardwired for survival and operates largely on autopilot through established neural pathways. Diets trigger fear responses that can shut down decision-making and sabotage change efforts.
2) Stress from dieting impacts the brain in ways that make weight loss difficult such as increased cortisol, impaired memory and decision making. Diets also lack nutrients needed to produce neurotransmitters.
3) Making lasting changes requires retraining the brain by developing new habits through mindfulness, increasing self-care, finding intrinsic motivation, and surrounding oneself with a community of support. Decreasing stress through managing time and finding safe spaces also helps.
In today’s nonstop world, late nights and early mornings have become the norm. We all want to get more done each day, do better at work, spend more time with our families, and make more money. But all that hard work can wreak havoc on our bodies.
You know that 8 hours of sleep is ideal.
The benefits of adequate rest have been proven time and again:
● Improves memory
● Boosts creativity
● Strengthens immune system
● Reduces stress
● Helps weight loss
● Helps the body heal itself
● Sharpens attention
● Supports brain function
● Extends lifespan
Learn more about sleep Wellness
In today’s nonstop world, late nights and early mornings have become the norm. We all want to get more done each day, do better at work, spend more time with our families, and make more money. But all that hard work can wreak havoc on our bodies.
You know that 8 hours of sleep is ideal.
The benefits of adequate rest have been proven time and again:
● Improves memory
● Boosts creativity
● Strengthens immune system
● Reduces stress
● Helps weight loss
● Helps the body heal itself
● Sharpens attention
● Supports brain function
● Extends lifespan
Learn more about sleep Wellness
Have you heard that mediation would be good for you, but think that your mind is too busy to actually try it? While yogis have known about the benefits of meditation for thousands of years, there is growing scientific evidence showing the benefits of daily meditation—especially in our hectic, modern world. A few of the most compelling benefits include: brain health, stress and anxiety reduction, increased attention span, reduced age-related memory loss, enhanced self-awareness and improved sleep. In this program, we'll explore what meditation really is, why even YOU can do it, and learn some techniques that can help start your home practice (with as little as 3 minutes per day). Meditation can be done anywhere, any time—busy mind or not. Meditation really is for everyone!
This document discusses strategies for dealing with depression. It begins by providing background on depression, explaining that it is a mental illness caused by an imbalance of neurotransmitters in the brain. It then lists 5 strategies for combating depression: 1) Get adequate sleep to maintain a healthy circadian rhythm, 2) Eat brain foods rich in tryptophan and omega-3s, 3) Do whole body exercise to increase serotonin and release endorphins, 4) Consider cognitive behavioral therapy to change distorted thinking, and 5) Listen to God's voice through Scripture which can lift depression. The document emphasizes that while medication may be needed for chronic depression, following God's 5-point plan can help reduce reliance on medication.
This document discusses common sleep disorders and provides information on their symptoms, causes, and treatment options. It describes insomnia, sleep apnea, restless legs syndrome, and delayed sleep phase disorder as four of the most prevalent sleep disorders. It emphasizes that untreated sleep disorders can negatively impact health, mood, productivity, and safety. The document recommends keeping a sleep diary, improving sleep hygiene habits, and seeing a doctor if needed to diagnose and address the underlying causes of sleeping problems. Non-medical approaches like lifestyle changes and stress management are presented as first-line strategies for improving sleep quality.
Pediatric Talk: Managing Arthritis During the Holidays - Dr. Marla Guzman - ...Summit Health
This document summarizes tips for managing pediatric arthritis during the winter holidays. It discusses common triggers for arthritis flares like infections, provides recommendations for preventing infections through vaccinations and avoiding indoor crowds, and offers lifestyle advice for travel, diet, exercise, and managing medications and insurance over the holidays. The goal is to help patients and families reduce arthritis flare risks and maintain healthy routines during the busy winter season.
Myth Busters: What You Need To Know About Breast Cancer - Sparta Library - Dr...Summit Health
This document discusses myths and facts about breast cancer. It begins by addressing common myths such as breast cancer only affecting older women and always presenting as a lump. The document then provides statistics on age-related breast cancer risk and discusses other potential symptoms. Risk factors and prevention strategies like exercise are covered. Screening guideline recommendations are summarized and treatment options for early and late-stage cancers are briefly described. The presentation aims to educate about breast cancer risks, symptoms, and importance of screening.
Safety and Success in a Post-Pandemic Society - Daniela Accurso, MD, MPH - 7...Summit Health
The Covid-19 Pandemic has been a health crises that we have been fighting for the last year and a half. Dr. Accurso’s presentation is focused on reviewing how far we have come as a society and to address the questions, health concerns, and important precautions we need to take as we integrate ourselves back into a healthy community.
Melanoma: Prevention, Detection and Treatment - Stephanie Badalamenti, MD - L...Summit Health
Sun safety needs to start at an early age, and continue throughout life, in order to reduce the risk for skin cancer. Learn about prevention and ways to reduce your risk, screening for skin cancer and innovations in treatments.
Melanoma: Prevention, Detection and Treatment - Stephanie Badalamenti, MD - L...Summit Health
This document discusses melanoma, including its definition, magnitude as a health problem, prevention, detection, diagnosis, staging, and treatment. It notes that while other cancers have seen declines, melanoma mortality rates continue to rise. Prevention focuses on reducing ultraviolet radiation exposure through behaviors like seeking shade, wearing sun-protective clothing and sunscreen. Early detection is critical, with education on the ABCDE signs of melanoma. Diagnosis involves biopsy and staging includes factors like tumor thickness and lymph node involvement. A range of surgical and medical treatments are used depending on the stage, and new immunotherapies have improved outcomes for advanced cases.
Shoulder Pain Relief: Common Rotator Cuff Injuries & Treatment Options - And...Summit Health
If you are experiencing shoulder pain, a rotator cuff tear could be the issue. Learn about how, and why, rotator cuff tears happen, how the condition and severity is diagnosed, and the non-surgical and surgical treatment options available.
My Knee Hurts! A Look at Joint Pain in Children - Marla Guzman, MD - 1.12.2021Summit Health
Is your child complaining of joint pain? Learn about concerning symptoms and when to seek medical advice. Our expert discusses the various causes of joint pains in children, how a pediatric rheumatologist evaluates musculoskeletal complaints, and available treatment options.
Mildred “Mitch” Bentler, MA, RD, CSP, CDE, presented a virtual lecture at on diabetes prevention. According to Ms. Bentler,
“A combination of small changes can really make an impact on lowering your blood sugar. Increasing physical activity and adopting healthier eating habits can go a long way to reducing your diabetes risk.”
Why Does My Stomach Ache? - Dennis Han, MD, Gastroenterologist - Morristown &...Summit Health
Do you have stomach issues which are bothering you and you can't figure out why? Learn about conditions that could be causing abdominal pain or discomfort at this virtual program. Our expert will discuss different conditions such as: Irritable Bowel Syndrome; Inflammatory Bowel Disease; Celiac Disease and other conditions that require a gluten-free diet; and GERD (Reflux). He will explain the differences between these various conditions, how they are diagnosed, and treatment options available. Hosted by Morristown & Morris Township Public Library.
Know Your Numbers and What They Mean for Your Overall Health - Madison Public...Summit Health
What does your blood pressure, BMI, cholesterol, blood sugar and vitamin levels tell you about your health? Our expert will discuss how these numbers tell a story, and why it’s important to understand what that story means to your overall health. Dr. Im-Imamura will also share tips for helping you get these numbers where they should be, and how increasing physical activity and improving nutrition are key factors that can impact those numbers in a good way.
Presented as part of the Madison Public Library Virtual Seminar Series.
Understanding Knee Arthritis and Cartilage Disorders - Maurice M. Pine Free P...Summit Health
This document provides an overview of knee arthritis and cartilage disorders presented by Dr. Christopher Inzerillo. It discusses knee anatomy, the different types of knee arthritis, symptoms, diagnosis through history, physical exam, x-rays and MRI. Treatment options discussed include non-surgical approaches like physical therapy, medications, supplements and bracing as well as surgical options like injections, arthroscopy, cartilage repair procedures, realignment surgeries, knee replacement and new techniques using robotics.
Pulmonologist, Jenny Kim, MD, FCCP of our Sleep Disorders Center partnered with the Livingston Health Department to present, Can’t Sleep? The ABCs of Your ZZZs to the community. During the session, Dr. Kim discussed tips for improving sleep and treatment options for common sleep disorders.
Christina Lavner, RDN, Nutrition Services, presented Healthy Eating for Cancer Survivorship, as the second session of our Now What? A Cancer Survivorship Speaker Series for patients wanting to learn more about nutrition that will benefit them during and after treatment. Be sure to check out upcoming presenters in this series and pass the word on to any patients you think would be interested in the information. The next presentation in this series is November 16, Coping with Treatment Side Effects, presented by Constance Gore, RN-APN
Guide to Eating an Anti-Inflammatory Diet Virtual Lecture - Christina Lavner,...Summit Health
An anti-inflammatory diet, along with exercise, can yield many health benefits, such as improved symptoms of many chronic conditions, reduced cancer risk, and a lower risk of obesity, heart disease, and diabetes. Learn more about this healthy way of eating and how to get started.
While most common in teens, the onset of acne can be troubling at any age. Depending on its severity, acne can cause emotional distress and scar the skin. The earlier you start treatment, the lower your risk of such problems. Learn about the causes of acne and effective treatment options for adolescents and adults.
Living a Heart Healthy Life - Liliana Cohen - West Orange Public Library - 2....Summit Health
Learn how to make healthy choices that impact heart health, the typical mistakes to avoid, and how to recognize the signs and symptoms of a heart attack.
Heart of the Matter - Ali Ahmad, MD, FACC - Livingston Library - 1.6.2020Summit Health
Heart disease is the leading killer of adults nationwide and it carries a significant morbidity for the population at risk. Learn about traditional and non-traditional risk factors associated with coronary artery disease, and how to modify your risk and prevent heart disease. Also, learn about how heart disease affects different ethnic backgrounds, particularly the high-risk groups, such as South Asians.
5-hydroxytryptamine or 5-HT or Serotonin is a neurotransmitter that serves a range of roles in the human body. It is sometimes referred to as the happy chemical since it promotes overall well-being and happiness.
It is mostly found in the brain, intestines, and blood platelets.
5-HT is utilised to transport messages between nerve cells, is known to be involved in smooth muscle contraction, and adds to overall well-being and pleasure, among other benefits. 5-HT regulates the body's sleep-wake cycles and internal clock by acting as a precursor to melatonin.
It is hypothesised to regulate hunger, emotions, motor, cognitive, and autonomic processes.
10 Benefits an EPCR Software should Bring to EMS Organizations Traumasoft LLC
The benefits of an ePCR solution should extend to the whole EMS organization, not just certain groups of people or certain departments. It should provide more than just a form for entering and a database for storing information. It should also include a workflow of how information is communicated, used and stored across the entire organization.
These lecture slides, by Dr Sidra Arshad, offer a simplified look into the mechanisms involved in the regulation of respiration:
Learning objectives:
1. Describe the organisation of respiratory center
2. Describe the nervous control of inspiration and respiratory rhythm
3. Describe the functions of the dorsal and respiratory groups of neurons
4. Describe the influences of the Pneumotaxic and Apneustic centers
5. Explain the role of Hering-Breur inflation reflex in regulation of inspiration
6. Explain the role of central chemoreceptors in regulation of respiration
7. Explain the role of peripheral chemoreceptors in regulation of respiration
8. Explain the regulation of respiration during exercise
9. Integrate the respiratory regulatory mechanisms
10. Describe the Cheyne-Stokes breathing
Study Resources:
1. Chapter 42, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 36, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 13, Human Physiology by Lauralee Sherwood, 9th edition
share - Lions, tigers, AI and health misinformation, oh my!.pptxTina Purnat
• Pitfalls and pivots needed to use AI effectively in public health
• Evidence-based strategies to address health misinformation effectively
• Building trust with communities online and offline
• Equipping health professionals to address questions, concerns and health misinformation
• Assessing risk and mitigating harm from adverse health narratives in communities, health workforce and health system
DECLARATION OF HELSINKI - History and principlesanaghabharat01
This SlideShare presentation provides a comprehensive overview of the Declaration of Helsinki, a foundational document outlining ethical guidelines for conducting medical research involving human subjects.
Histololgy of Female Reproductive System.pptxAyeshaZaid1
Dive into an in-depth exploration of the histological structure of female reproductive system with this comprehensive lecture. Presented by Dr. Ayesha Irfan, Assistant Professor of Anatomy, this presentation covers the Gross anatomy and functional histology of the female reproductive organs. Ideal for students, educators, and anyone interested in medical science, this lecture provides clear explanations, detailed diagrams, and valuable insights into female reproductive system. Enhance your knowledge and understanding of this essential aspect of human biology.
Travel vaccination in Manchester offers comprehensive immunization services for individuals planning international trips. Expert healthcare providers administer vaccines tailored to your destination, ensuring you stay protected against various diseases. Conveniently located clinics and flexible appointment options make it easy to get the necessary shots before your journey. Stay healthy and travel with confidence by getting vaccinated in Manchester. Visit us: www.nxhealthcare.co.uk
Clinic ^%[+27633867063*Abortion Pills For Sale In Tembisa Central19various
Clinic ^%[+27633867063*Abortion Pills For Sale In Tembisa Central Clinic ^%[+27633867063*Abortion Pills For Sale In Tembisa CentralClinic ^%[+27633867063*Abortion Pills For Sale In Tembisa CentralClinic ^%[+27633867063*Abortion Pills For Sale In Tembisa CentralClinic ^%[+27633867063*Abortion Pills For Sale In Tembisa Central
7. What is Insomnia?
It is a fancy medical
word to describe any
kind of sleep
problems.
8. Types of Insomnia
1. Difficulty falling asleep
2. Waking up in the middle of the night
(and not being able to fall back asleep)
3. Awakening too early in the morning
Or all of the three
9.
10. What happens when we do not sleep
well?
• Feeling like “_”
• Feeling tired
• Feeling moody
• Lack of concentration
• Memory problems
• Trouble loosing weight
11.
12. What causes trouble sleeping?
• Alcohol, caffeine, nicotine
• Over-the-counter medications
• Reflux disease (chronic heartburn), sleep apnea
• STRESS
• Diet
• Anxiety, Depression
• Prescription medicine
• Lack of physical activity or excess of physical activity
• Age
13.
14. “If there is a secret to good
night sleep, it is the good time
waking”
15.
16. Healthy Diet
• Decrease sugar, carbohydrates
• Eat warm, nutritious breakfast, lunch
with greens and protein, and light dinner
• Eat your food mindfully
• Decrease number and size of
caffeinated drinks, switch to decaf,
herbal teas
20. “But I cannot relax…”
• “Tired and Wired”
• Let’s talk about a
“ GYM FOR YOUR MIND”
21. More ways to relax
• Engage in regular exercise
• Pursue relaxing hobby
• Journaling
• Practice yoga, tai chi, or qigong
• Reflexology, acupressure
• Hypnotherapy, guided imagery
26. Minerals
• A “relaxation” mineral
• Magnesium Glycinate or Magnesium
Citrate: 200-300 mg before bedtime
27. Establish a healthy evening ritual
• Establish time to finish or stop “doing”
chores or tasks and start winding down
• Disconnect from electronic devices
• Dim lights 1-2 hours before sleep
• Limit evening exposure to stressful
imagery
• Maintain peace with sleep partners
28.
29. Finally,
• “It can be incredibly freeing simply to
accept that our sleep cycles vary and
that there will be nights when we don’t
sleep well.”
• Dr.Tierona Low Dog
30.
31. References:
• Mary Bove, N.D., Lemon Balm (Melissa officinalis), An Overview of its Versatility,
Effectiveness, and Indications
• Tieraona Low Dog, M.D., Life is your best medicine, 2014
• Rubin Naiman, PhD. ,Chapter 8: Insomnia, Integrative Medicine, Third Edition, David Rakel,
M.D.
• Michael Reed Gach, Ph.D ., Acupressure.com
• Dr.Michael Traub, Passionflower (Passiflora), An Overview of the research and clinical
indications
• Cartoonstock.com
• Glasbergen.com
Editor's Notes
Having trouble falling or staying asleep at night? Join us to learn about natural ways to promote healthy, sound, restorative sleep.
https://soundcloud.com/bbbsounds-434606022/turn-off-your-cell-phone
Reading self-help articles, beautiful magazine articles about how to battle sleep, 10 habits to help you get restorative sleep. You read it, and … nothing changes. Because it is not personal.
(This is when you will really put away your phones and start paying attention!)
In 2012, 49 million prescriptions for sleep aids were prescribed. This is a 50% increase from 2007.
-60 million adults in the U.S. struggle with insomnia every year
-10-30% of adults suffer from it and prevalence increases with age and female gender, as well as with concurrent health issues
Talk about pre-historic cultures and reference to periods of wakefullness
Most patients with insomnia are at increased risk for comorbid medical disorders, including chronic pain, CV disease, cancer, neurologic and GI disorders, obesity and diabetes. Sleep loss – ass’d w/disruptions in immune function. Persistent insomnia significantly increases the risk of clinical depression, anxiety, and substance abuse.
Meds for colds and allergies, asthma, high BP, thyroid dz, birth control, pain, and antidepressants. Fairly common condition that causes pauses in breathing or shallow breath is sleep apnea. Restless leg syndrome. Pain.
Hormonal fluctuations of menopause.
Let’s talk about “ABCs” of health: diet, exercise, and stress management. Isn’t that what makes up our body and mind’s waking time? Beside what we need to do – work, take care of our families, study, etc.
30 minutes
Integrative approach to treatment: RESTORATION OF SLEEP HEALTH, AS OPPOSED TO SUPPRESSION OF SYMPTOMS.
Alcohol, over-the-counter medications, even “natural” supplements can all impact your sleep. Review your prescription medications with your doctor.
It can interrupt your circadian rhythm.
While you may fall asleep quickly after drinking, it's also common to wake up in the middle of the night. One explanation is that alcohol may affect the normal production of chemicals in the body that trigger sleepiness when you’ve been awake for a long time, and subside once you’ve had enough sleep. After drinking, production of adenosine (a sleep-inducing chemical in the brain) is increased, allowing for a fast onset of sleep. But it subsides as quickly as it came, making you more likely to wake up before you’re truly rested.
It blocks REM sleep.
Another reason people get lower-quality sleep following alcohol is that it blocks REM sleep , which is often considered the most restorative type of sleep. With less REM sleep, you’re likely to wake up feeling groggy and unfocused.
HABITS. How many of you are using your phone right now? What drives you to do it? Excessive stimulation from electronics, social media, email, news, and other during the day greatly contributes to the wakefulness in the evening. “My mind cannot stop”, or “racing mind”.
“blue” vs “red” light frequency, Melatonin production
A lot of us find it hard to relax or wind down at the end of the day and that’s why electronic devices and social media take place of unhealthy winding down.
Practice 4-7-8 breath
Knitting, Adult coloring books. I often ask my patients, “what is it that you like to do for yourself” or “what do you do for self-care”? And when I hear a pause or a mmm, I think to myself …
Melissa officinalis, commonly called Lemon Balm, is a member of the mint family. Melissa is Greek for honeybee. It is used to garnish salads and drinks, while the dried leaves have been frequently used for teas. Memory-enhancing, mild sedative, mood elevating, sleep aid, digestive aid.
Passionflower: beautiful exotic flowers and delicious fruit that grow worldwide, preferring subtropical climates. Spanish conquistadors learned from the Aztecs that PF was has a sedative for nervousness and insomnia. It was introduced and cultivated in Europe. It is currently officialin the British, French, German, and Egyptian pharmacopoeia. In Germany, Passionflower is used as a component in sedatives combined with lemon balm and valerian root.
Supports onset and duration through the night. Think of magnesium as the relaxation mineral. Anything that is tight, irritable, crampy, and stiff — whether it is a body part or an even a mood — is a sign of magnesium deficiency.
This critical mineral is actually responsible for over 300 enzyme reactions and is found in all of your tissues — but mainly in your bones, muscles, and brain. You must have it for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax.
How do you end your day now? Do you try to get as much as possible done and then drop it all and crash? Do you pretend to have “my own grown up time” by surfing FB or mindlessly watching TV while your kids are asleep? How would it feel if you had an hour to yourself to take care of your body and mind? Actually, have time set aside to unwind, cleanse your thoughts, emotions, relax your muscles, joints?