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Presented By: Bill Byron. Sleep Smarts: Improving Sleep Habits. Overview. Sleeping 101 Sleep Deprivation causes, symptoms, & consequences Tips To Healthy Sleeping. Sleeping 101. Natural sleep cycle consists of being awake during the day and asleep at night. National Sleep Foundation. - PowerPoint PPT Presentation
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Overview
Sleeping 101
Sleep Deprivation •causes, symptoms, & consequences
Tips To Healthy Sleeping
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Sleeping 101Natural sleep cycle consists of
being awake during the day and asleep at night.
National Sleep Foundation
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Sleep Deprivation
A common condition that affects 47 million American adults!
Q.How much sleep do adults need?
A. 7 - 9 hours of sleep per night
A. Different people need different amounts to feel restedNational Sleep Foundation & Nebraska Rural Health & Safety Coalition
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What Causes Sleep Deprivation?
Not enough time to sleep Excessive worry Stress, anxiety, depression Repeated awakenings Working at night Travel Medical Illness Sleep disorders (insomnia)
National Sleep Foundation & Nebraska Rural Health & Safety Coalition
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What Are Symptoms Of Sleep Deprivation?
Fatigue during the day Lack of energy Mood changes Social problems Lack of concentration Fatigue while driving
National Sleep Foundation & Nebraska Rural Health & Safety Coalition
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What Are The Consequences?
• Increased risk of accident & injury
• Physical health changes
• Job Performance
National Sleep Foundation & Nebraska Rural Health & Safety Coalition
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Fighting Fatigue
Put The Focus On:
Your Personal HabitsYour Sleeping Environment
Getting Ready For Bed
National Sleep Foundation
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Personal Habits
Determine a set bedtime and awakening time
Avoid napping during the dayAvoid alcohol & caffeine 4 – 6
hours before bedtimeExercise regularlyConsume a healthy diet
University of Maryland Medical Center & National Sleep Foundation
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Food For Fuel
“What we choose as our fuel is going to absolutely impact the
performance of our bodies.”
Cindy Moore, MSRD, The Cleveland Clinic
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Strive For A Balanced Diet
Carbohydrates – the bodies preferred source for energy
Fat – too much “bad” fat can be bad for the body, however the right balance of “good” fat can be a source of energy
Protein – regulates the release of the energy or power
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MyPyramid Suggestions
• Make half of your grains whole• Vary your veggies• Focus on fruit• Get your calcium rich foods• Go lean with protein• Find your balance between food
and physical activitywww.mypyramid.gov
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Don’t Forget…
The Forgotten Meal…Breakfast Essential for energy and preparation for the day
ahead Improves alertness & concentration Whole grain bagel w/ cream cheese, cereal w/
fruit & yogurt, whole grain toast with peanut butter & fruit
Water – Lack of water can result in dehydration & fatigue.
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Physical Activity• Think of exercise
as recess for adults.
• Add exercise to your “to do list” and do it on a regular basis.
• Try something new!
• Love what you do!
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Sleeping EnvironmentUse bedding that is comfortable and
will reduce risk of back painFind a comfortable room
temperatureEliminate noise and light (ear plugs,
rugs, heavy curtain/drapes, double-pane windows, relaxing music)
Reserve the bed for sleeping and intimacy
University of Maryland Medical Center & National Sleep Foundation
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Getting Ready For Bed
Establish a ritual before bedPractice relaxation techniquesConsume a light snack before bedPractice a comfortable sleeping
positionDon’t take your worries to bed
University of Maryland Medical Center & National Sleep Foundation
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How Comfortable Is Your Bed?
Some questions to ask yourself…
1. Does your mattress provide the support you need?
2. Do you wake up with a sore back?
3. Is your bed big enough to provide enough room for you and your partner?
4. How do you sleep away from home, better or worse? National Sleep Foundation
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A Word On Television
It is not recommended to watch TV in bed before bedtime.
WHY?WHY?It is a very engaging activity that
stimulates our senses
University of Maryland Medical Center
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The Silent Killer
Tips Before Driving:
Get adequate sleep before driving
Schedule breaks Have a travel companion Avoid alcohol and/or sedative
medications National Sleep Foundation
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Defensive Driving TipsWhile On The Road:
Watch for warning signs of fatigue Stop driving and take a nap Drink something with caffeine
National Sleep Foundation