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CommonHealth’s Guide to Healthy Sleep - PowerPoint PPT Presentation


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Getting Your ZZZs. CommonHealth’s Guide to Healthy Sleep. How many hours of sleep do you get per night on average?. 5 6 7 8 9 hours? 1/3 of our lives are spent asleep. Losing sleep. Today Under 7. 1910 9 hours. Kids need sleep too. A minimum of 10 hours for most age groups.

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Presentation Transcript
how many hours of sleep do you get per night on average
How many hours of sleep do you get per night on average?

5 6 7 8 9

hours?

1/3 of our lives are spent asleep

losing sleep
Losing sleep

Today

Under 7

1910

9 hours

kids need sleep too
Kids need sleep too

A minimum of 10 hours for most age groups

Kids can display sleepiness as hyperactivity

slide5
Why…

because we have to

Heart

Learning

Immunity

Weight

Mental Wellbeing

  • Adenosine
  • Melatonin
what happens when we don t get enough rest
What happens when we don’t get enough rest?
  • Accidents
  • Serious health problems
  • Dumbs you down
  • Low sex drive
  • Depression
  • Wrinkles
  • Forgetfulness
  • Weight gain
  • Risk of death
  • Impaired judgment about sleep
poor sleep
Poor sleep

Just one week of insufficient sleep alters the activity of our genes, which control our response to stress, immunity, inflammation and overall health.

sleep your heart
Sleep & your heart
  • Blood pressure normally lowers during sleep
  • Reduces plaque build-up in the arteries
  • Inadequate sleep prevents the nightly dip in blood pressure
  • Lack of sleep raises stress hormone levels
  • Causes inflammation in blood vessels
  • Can lead to clogged arteries and blocked blood vessels
overeating
Overeating

Is a poor night’s sleep to blame?

Sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin).

Sleep

Hunger

Fullness

sleep hygiene
Sleep Hygiene

What you can do to get a

good night’s sleep

what if i can t fall asleep
What if I can’t fall asleep?

If after 30 minutes you can not fall asleep or go back to sleep after waking:

GET UP!

Try to reset your body’s signals for sleep by :

  • Decreasing your body temperature
  • Reading something boring
  • Keeping lights low
  • Writing down what is on your mind
saturday sleep in
Saturday Sleep In
  • Sleeping in can feel great…but can also mess up Monday morning because it affects your biological clock.
  • Do yourself a favor and stick to a regular wake up and bedtime
snoring can be serious
Snoring can be serious

Do you snore and also wake feeling un-rested?

  • Sleep Apnea is when breathing stops briefly during sleep when airway partially or completely closes
  • The amount of oxygen in the blood drops
  • Your brain wakes you enough to tighten the airway muscles so you can breathe again
questions
Questions?

Visit the TLC CommonHealth website at

www.commonhealth.virginia.gov/tlc

for more great sleep resources