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Sleep and Your Health

Sleep and Your Health. I'm Trying to Sleep. Sleep Fun Facts. This year, Sleep Awareness Week was March 2-8, 2015 Humans spend 1/3 of their life sleeping. Parents of new babies miss about 6 months worth of sleep in the first 2 years of their child’s life.

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Sleep and Your Health

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  1. Sleep and Your Health I'm Trying to Sleep

  2. Sleep Fun Facts • This year, Sleep Awareness Week was March 2-8, 2015 • Humans spend 1/3 of their life sleeping. • Parents of new babies miss about 6 months worth of sleep in the first 2 years of their child’s life. • Lack of sleep can cause weight gain of 2 pounds (0.9 kg) in under a week. • Most people can survive for up to 2 months without eating, but people can only live up to 11 days without sleeping. • The average person has 4-6 dreams a night, • but most people don’t remember up to 99% • of them.

  3. Sleep Fun Facts • Whales and dolphins only fall half asleep. Their brain hemispheres take turns so they can continue surfacing to breathe. • In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. • Newborns sleep a total of 14 to 17 hours a day on an irregular schedule with periods of one to three hours spent awake. • Koalas sleep 18-22 hours a day!

  4. Sleep Role on Your Health and Wellness You may damage your immune system You may damage your brain cells for good You may impair your thinking You may gain weight You may have more wrinkles You are adding to your stress http://www.health.com/health/gallery/0,,20459221_11,00.html http://www.lifehack.org/articles/lifestyle/5-ways-not-getting-enough-sleep-hurts-your-health-and-appearance.html http://www.webmd.com/sleep-disorders/features/9-reasons-to-sleep-more?page=3

  5. Sleep Role on Your Mental Health • Chronic sleep problems affect 50-80% of psychiatric patients, compared to 10-18% of adults in the general population • Sleep problems are particularly common among people with anxiety, depression, bipolar disorder and attention deficit hyperactivity disorder (ADHD) http://www.health.harvard.edu/newsletter_article/Sleep-and-mental-health

  6. How much sleep do you really need? • Sleep debt: difference between the amount of sleep you should be getting and the amount you are actually getting • Americans are averaging 6.9 hours per night (6.8 hours during the week and 7.4 hours on weekends) • Adults should aim to get approximately 8 hours of sleep • Is it possible to make up this sleep debt? http://www.scientificamerican.com/article/fact-or-fiction-can-you-catch-up-on-sleep/

  7. How to sleep better Dog Barking • Keep a regular sleep schedule • Create a relaxing bedtime routine • Avoid eating big meals at night especially • heavy or fatty foods • Avoid alcohol before bed • Reduce caffeine intake • http://www.helpguide.org/articles/sleep/how-to-sleep-better.htm

  8. How to sleep better • Avoid drinking too many liquids in • the evening • Quit smoking • Exercise • Practice relaxation techniques if worried, stressed or anxious • Write down your worries http://www.helpguide.org/articles/sleep/how-to-sleep-better.htm.

  9. Sleep Cycles • Sleep/Wake Homeostasis: tells us when to sleep and when to wake up based on the body’s needs • Circadian Rhythms: physical, mental and behavioural changes • Following roughly a 24 hour cycle • Regulates timing of sleepiness and wakefulness • Adults: most tired between 2-4 AM and 1-3 PM • Dips in circadian rhythm may be felt more intensely • for those who are sleep deprived http://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx http://sleepfoundation.org/sleep-topics/sleep-drive-and-your-body-clock/page/0%2C1/

  10. Pre-Sleep Routines Goodnight Mr. Bean • The key is to experiment until you find the sleep strategy that works best for you • Turn off your TV, computer, smart phones and all backlit technology • this will stimulate the mind, rather than relax it and suppresses melatonin production (naturally occurring hormone that helps regulate our sleep-wake cycle) • Change your bright lights for lower watt bulbs

  11. Pre-Sleep Routines • Relaxing Bedtime Rituals • Read by a soft light • Take a warm bath or shower • Listen to soft music • Do some easy stretches • Wind down with a favourite hobby • Listen to a book on tape • If you have been awake for 15 minutes or more, try getting out of your bed and doing a quiet, non-stimulating activity, such as reading a book by soft light. Avoid turning to electronics and backlit technology, which will further stimulate your brain

  12. Technology

  13. Technology Lark Sleep Band • Lark ($99) • Sleep Genius (Free) – iPhone • and Android • 3. Jawbone UP ($99-$150) • 4. Sleep Cycle ($1) – iPhone • 5. SleepRate($100) – iPhone and Android • 6. SleepShield($20-$40) • http://www.healthline.com/health-slideshow/top-insomnia-iphone-android-apps#1 • http://dailyburn.com/life/tech/gadgets-for-better-sleep/ Jawbone UP SleepShield

  14. Technology Philips Wake Up Light Plus ($70) Deep Sleep with Andrew Johnson ($2.99) – iPhone and Android Sleepmaker Rain (Free) – iPhone and Android Nature Sounds Relax and Sleep (Free) – Android SleepBot (Free) – iPhone Wake up Light Plus

  15. Comments?

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