ZZZZZ WORKSHOPMUS WELLNESS
ZZZZZZ OBJECTIVES
• As in, 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.
SLEEP QUIZ• How many 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
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
SLEEP CYCLE
• Non-REM sleep • 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
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
CIRCADIAN RHYTHM
• Circadian Rhythm – 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
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)
SLEEP DEPRIVATION• Link to 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
SLEEP DEPRIVATION
• Link to 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
FOUR MOST COMMON SLEEP 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
FOUR MOST COMMON SLEEP 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
SLEEP RECOMMENDATIONS
• 7-8 hours 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
THE TRAP OF THE 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!
TIPS TO IMPROVE SLEEP!
• 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 & 4 non-REM sleep
TIPS TO IMPROVE SLEEP!
• Sleep-inducing environment – quiet, dark, cool• Temperature – 60-75 degrees• Well-ventilated• Eliminate distractions – computer, TV, bright lights, phone• Clock face – don’t be a clock watcher• Comfortable bed• Limit bedroom activities to the two S’s
TIPS TO IMPROVE SLEEP!• 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
LET’S RELAX, SHALL WE?
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• wellness.mus.edu
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