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Zzzzz workshop
The workshop focuses on promoting healthy sleep patterns and habits, exploring the functions of sleep, the sleep cycle, and the impacts of sleep deprivation on health. It also discusses common sleep disorders and offers practical tips for improving sleep quality, such as maintaining a consistent sleep schedule and creating a conducive sleep environment. Participants are encouraged to evaluate their sleep habits through a sleep quiz and learn to implement strategies for better rest.
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Zzzzz workshop
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- 2. ZZZZZZ OBJECTIVES • Asin, Zzzzzzzzzzz. 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.
- 3. SLEEP QUIZ • Howmany hours of sleep did you get last night? • What is the recommended amount of sleep per night for adults? • What percentage of American adults get the recommended amount of sleep? • Which of the following has shown to be associated with a lack of sleep? a) Lowered immune response to flu vaccine b) Decreased perception of emotions in others c) Hyperactivity in children d) All of the above • The average lifespan for a rat is 2-3 years. When deprived of REM sleep, how long do rats typically live? a) 18 months b) 12 months c) 3 months d) 5 weeks
- 4. SLEEP FUNCTION • Neural:Brain pathways formed and/or strengthened during sleep. • Sleep is an active process! • Growth & repair of cells • Learning – REM sleep • Memory • Consolidation phase • Mood • Motivation, judgment, perception of events
- 5. SLEEP CYCLE • Non-REMsleep • Stage 1- light sleep, muscles relax, awakened easily • Stage 2 – 50% of total sleep time, HR slows, BP lowers • Stage 3 & 4 – 20% total sleep time – very deep sleep, restorative stages crucial for feeling well rested • Delta waves
- 6. SLEEP CYCLE • REM– 20% total sleep time • Dreaming occurs • Arms & legs temporarily paralyzed • Breathing/BP/HR irregular • Stimulates brain regions associated with learning and making memories • Sleep stages repeat continuously throughout the night w/REM becoming longer • Typical sleep cycle is 90 minutes • REM & Non-REM both vital to proper body functioning
- 7. CIRCADIAN RHYTHM • CircadianRhythm – physiological changes that follow a 24 hour cycle • Driven by internal clock • SCN (suprachiasmatic nucleus) • Responsive to light & dark • Triggers hormone production & body temperature regulation to produce natural fluctuations in sleepiness & alertness • Adults: feel most tired between midnight – 7AM (2-4AM in particular) and 1-4PM • Melatonin & Cortisol • Exposure to bright light in the late evening may disrupt melatonin peak • Rhythm changes with age/life stages
- 8. ADDITIONAL BIOLOGICAL INFLUENCES •Sleep promoters • Adenosine – builds up during awake time, broken down during sleep • Sleep/wake homeostasis • Sleep debt • Caffeine blocks adenosine cell receptors • Estrogen & progesterone • Cytokines – immune system cells • Increase need for sleep (may help body fight infection by conserving resources)
- 9. SLEEP DEPRIVATION • Linkto chronic diseases • Diabetes • Sleep associated with improved blood sugar control • Study: Healthy young men allowed to sleep only 4 hours/night for 6 nights had insulin & glucose levels that matched diagnosis for pre-diabetes • Cardiovascular Disease • Cardiovascular system needs rest too! System given a little break (our bodies need that dip in BP and slow down of HR) • Sleep apnea = significant risk factor for hypertension, stroke, coronary heart disease, and arrhythmias
- 10. SLEEP DEPRIVATION • Linkto chronic diseases • Obesity • Sleep is a powerful regulator of appetite • During sleep • Grehlin (appetite stimulant) decreases • Leptin (appetite suppressant) increases • Studies show sleep deprivation increased intake of calories and carbohydrates • Depression • Sleep disturbance both a symptom and perhaps a cause
- 11. FOUR MOST COMMONSLEEP DISORDERS • Four most common disorders • Insomnia – trouble falling or staying asleep • Temporary vs chronic (3 nights/week for > 1 month) • Chronic insomnia usually a secondary condition, caused by factors such as medications, depression/anxiety or other neuro/pysch disorders, hormones • Sleep apnea – pauses in breathing while sleeping due to airway getting blocked by soft tissue • Loud, frequent snoring most common symptom • 50% of people undiagnosed • Restless Leg Syndrome • Narcolepsy
- 12. FOUR MOST COMMONSLEEP DISORDERS When should I talk to my doctor? • It takes more than 30 minutes to fall asleep at night • You awaken frequently at night and then have trouble falling back to sleep again • You awaken too early in the AM • You often don’t feel well rested despite spending 7–8 hours or more asleep at night. • You feel sleepy during the day and fall asleep within 5 minutes if you have an opportunity to nap, or you fall asleep unexpectedly or at inappropriate times during the day. • Your bed partner claims you snore loudly, snort, gasp, or make choking sounds while you sleep, or your partner notices that your breathing stops for short periods • You have creeping, tingling, or crawling feelings in your legs that are relieved by moving or massaging them, especially in the evening or when you are trying to fall asleep • You have sudden muscle weakness when you are angry or fearful, or when you laugh • You feel as though you cannot move when you first wake up • Your bed partner notices your arms or legs jerk often during sleep • You regularly need stimulants to stay awake during the day
- 13. SLEEP RECOMMENDATIONS • 7-8hours per day for adults • Depends somewhat on the individual (5-9 hrs) • Quality & timing as important Naps! • 20-30 minutes. Not after 5PM • Long naps can trigger sleep inertia
- 14. THE TRAP OFTHE 21ST CENTURY WEST • We are busier than ever. We live in a non-stop, on-the-go, information age. Many people struggle with work/life balance and the cumulative stress of multi-tasking and a myriad of responsibilities. • What is sacrificed when we cannot complete all of the tasks? • Exercise • Recreation • Good Nutrition • SLEEP!
- 16. TIPS TO IMPROVESLEEP! • Avoid caffeine 4-6 hours before bed, avoid nicotine too • (actually, go ahead and avoid nicotine all the time) • Limit or avoid alcohol before bed • Inhibits REM and stage 3 non-REM sleep
- 17. TIPS TO IMPROVESLEEP! • Sleep-inducing environment – quiet, dark, cool • Temperature – 60-75 degrees • Well-ventilated • Eliminate distractions – computer, TV, bright lights, phone • Comfortable bed • Clock face – don’t be a clock watcher • Limit bedroom activities to the two S’s
- 18. TIPS TO IMPROVESLEEP! • Stick to a consistent sleep schedule as much as possible • Even on weekends • Soothing pre-sleep routine • Hot bath • Non-stressful or stimulating activities • Light reading or listening to music • Avoid large meals and/or lots of fluids before bed • Get enough physical activity • Try to end 3 hours before going to sleep • Get up if not asleep in 20 minutes • Relaxation exercises – mental & physical
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- 20. • montanamovesandmeals.com • wellness.mus.edu •Twitter: • @montanameals • @montanamoves