Smart Sleep Strategy (Wendy Macartney at Nedbank Private Investment)
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This document discusses smart sleep strategies and the importance of sleep for health. It covers how getting sufficient sleep of 7-8 hours per night can improve brain function, support a healthy lifestyle, and may add 14 additional healthy years to one's life by reducing stress hormones like cortisol that are associated with aging and disease. Some tips provided include establishing a regular sleep routine, exercising during the day, and allowing enough time for deep sleep which is important for brain cleansing and rejuvenation.
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Smart Sleep Strategy (Wendy Macartney at Nedbank Private Investment)
- 1. Smart Sleep Strategies Wendy C Macartney
- 2. SLEEP AND HEALTH Source: https://www.healthychildren.org/English/ages-stages/baby/sleep/Pages/Waking-Up-Is-Sometimes-Hard-to-Do.aspx
- 3. SLEEP AND HEALTH Sleep – Nutrition - Exercise Repeat
- 4. SLEEP , BRAIN AND NERVES
- 5. AGEING, DISEASE & CORTISOL Source: https://www.freepik.com/premium-vector/high-cortisol-hormone-level-measuring-scale-stress-test-control-health-care-safe-arrow-high_29741091.htm Ortiz, Kluwe, B., Lazarus, S., Teruel, M. N., & Joseph, J. J. (2022). Cortisol and cardiometabolic disease: a target for advancing health equity. Trends in Endocrinology and Metabolism, 33(11), 786–797. https://doi.org/10.1016/j.tem.2022.08.002
- 9. KEY TAKE AWAYS • 99% of people need 7-8 hours of sleep • Set a sleep routine • Sleep improves decision making and judgement • Deep sleep cleans the brain • Sleep helps you live a healthy additional 14 years
Editor's Notes
- Smart Sleep Strategies is a conversation between us where we will explore why you sleep and why you might not sleep well.
- Humans are the only species on planet earth with disrupted sleep. Even our closet species the gorilla and monkey get 7-8 hours sleep each night. People like you and I – professionals and business people may not get as much sleep as we should. We have a culture in the UK of work hard and play hard at the expenses of sleep. Let’s do a quick poll of how much sleep people in the audience get: People who get more than 7 hours consistently each night put your hand up, people who get between 6-7 hours, please put your hands up. People who consistently get less 6 hours, please put your hand up. Interestingly some people In this room might be chronic sleepers – I used be in that category. Some people may be limiting their deep sleep and I used to do this also. You are not alone as 67% of UK adults are not getting enough good quality sleep and 23% are getting less than 5 hours per night.
- Links between these three things
- REM or dream stage has been proven to improve psychological health where our dreams may be the way our brain processes the day. It does not matter if you remember them or not. We know think that dreams allow us to process emotions from the day to improve our mental health. Light Sleep suppresses our senses and enables us to go into the other stages of sleep. Deep sleep is the time your brain regenerates your body, it may flush out the toxins in the brain or deal with dying cells in the body. Has anyone heard of the glymphatic system? bin collection example in their location where they live. If you do not get enough sleep or quality of sleep, it has the same health consequences as eating a poor diet of living a sedentary life.
- Studies have shown that persistent increased cortisol levels can have an impact on out cardiovascular system, reduce our immunity and increase our chances of catching infections. There are some serious diseases linked to heightened cortisol but I am not going to talk about these as I am more interested in the positive aspects of sleep. I would like to share one little thing that may be useful for you or your employees: Cortisol should be very high in the morning and decline during the day and be very low in the evening. However some people have spent so much time on their work phone (sympathetic system) that they flit their cortisol graph to be high in the evening and low in the morning.
- Disruptors: Talk about the impact they have
- Enablers: Circadian rhythm – light and consistency Foods high in GABA (Broccoli, cauliflower, brussels spouts and spinach) and L Tryptophan (Chicken, firm tofu, lean pork) Vitamin D Blood sugar stability R&R
- Don’t forget the people at home: Good sleep,
- Questions