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A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep.

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Page 1: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep

A Better Nights SleepHow to get a better nights sleep

Humans are the only mammals that willingly delay sleep.

Page 2: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep

The Importance of Sleep

Decrease Stress Weight Loss

Improve MemoryEnergy Emotional Wellbeing

Overall Performance

Detoxification

Decrease Inflammation

Avoiding AccidentsImmune Function

Enhance Athletic Performance

When you sleep, your body rests and restores its energy levels and regenerates cells. A good night's sleep is often the best way to help you cope with stress, solve problems, or recover from illness.

9 hours for teens 6-8 hours for adults are needed each night

Repair and replenish damaged cells

Triggers hormones

Restore Alertness

Builds bones and muscles

Being awake for 16 hours straight decreases your performance as much as if your blood alcohol level were .05% (the legal limit is .08%)

Page 3: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep

What happens during sleepSleep is restorative, yet it is an active state that affects both your physical and mental well-being. Sleep is prompted by natural cycles of activity in the brain and consists of two basic states: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep, which consists of Stages 1 through 4.

3 & 4 are deep sleep stages. During the deep stages of NREM sleep, the body repairs and regenerates tissues, builds bone and muscle, and appears to strengthen the immune system.

Page 4: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep

Circadian Rhythm

Keep a regular “sleep schedule” Even on weekends

“Early to bed and early to riseMakes a man healthy, wealthy and Wise” Ben Franklin

Develop a down-time or calming ritual before bed

Balance diet3 hours before bedtime

Having trouble waking up on Monday mornings? Blame social jet lag on your altered weekend schedule.

Page 5: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep

Symptoms of Insomnia

Difficulty falling asleep

Awakening frequently during the night Awakening too early

Not feeling well rested after a nights sleep

Awakening in the middle of the night and not being able to get back to sleep

40 million Americans are not getting enough sleep58% of adults experience sleep problems

Insomnia is not defined by the amount of sleep you lose each night but by drowsiness, difficulty concentrating, headaches, irritability, and other problems it causes each day.

Page 6: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep

Causes of Insomnia

Stress Illness

Overactive Mind

Lifestyle Habits

Menopause

Side Effects of Medications

Chronic Pain

Restless Leg Syndrome

Alcohol

Caffeine, ChocolateRecreational Drugs Grief

Insomnia is a natural part of grieving. Taking sleeping pill can disrupt this natural process.

Page 7: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep

Underlying Medical Conditions

Heart DiseaseKidney DiseaseObesityDiabetesNeurological IllnessThyroid DiseaseNarcolepsy

HeartburnNocturiaSleep ApneaRestless Leg SyndromeMenopause

See your doctor and address the concern

Page 8: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep

Chronic Insomnia Can lead To:Good sleep in not a luxury, rather it is an essential requirement for well-being, optimal functioning and quality of life.

Can contribute to mental anxiety and illness

Page 9: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep
Page 10: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep

What Not to Do

Avoid movies and books with action

Avoid Sympathetic Response

Take troubles to bed

Light from electronicsAvoid fighting before bed if you do resolve it first

No loud noise in your room, make it peaceful

Sea Otters hold hands at night so that they don’t drift apart

One of our biggest sleep distractions is 24 hour internet access.

Page 11: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep

Light Makes a Difference

Dim light as the sun goes down

Nature is telling us what to do

Get at least 15-30 minutes of sunlight

Avoid naps in the day. Children not included

Sleep in total darknessIf up at night us as little light as possible

Light suppresses melatoninShut off all electronics

Page 12: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep

Good Bedtime Habits and Stress Reduction

StretchesTake a warm bath

Correct breathing helps bring you into a sympathetic state

Yoga and Prayer

Page 13: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep

Children’s bedtimeRoutine is the key for children and adults

Page 14: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep

Sleep Positions

Poor sleep position

Good sleep positions

Cervical supportNeck Pillow underNeck

Sleeping on Your SidePillow between Knees for support

Pillow under knees/knee elevated

Sleeping on Your Back

Page 15: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep

Diet will helpFood that contribute to insomnia

CaffeineChocolate

AlcoholRefined carbohydrates,

Sugar-or salt –rich foods

Foods that help reduce insomniaSpinachBeansLentils

AvocadosBananas

Plain non-fat yogurtUnrefined grains

Going without sleep can make you hungry as levels of leptin fall. (leptin is a hormone that regulates appetite)

Avoid spicy foods that may cause heartburn

Avoid heavy meals 3 hours before bedtime

High fat, high carb foods Are believed to produce

nightmares.

Healthy organic foods are believed to produce sweet dreams.

A light snack before bed is good so that you don’t have stomach discomfort.

Because our cells regenerate while we sleep, we may feel sleepy when first taking the LLV.

Page 16: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep

ExerciseRegular exercise usually improves your sleep patterns.

Sporadic exercise or exercising before bed may keep you up.

It may take time to see the results. One study suggests the results may take up to four months.

Exercise 3-4 times a week for 30 minutes

Page 17: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep

MassagesHelpful Protocols

Aroma Touch TechniqueSOC Neurological

Page 18: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep

Bedroom Makeover

TemperatureYour body temperature naturally drops as you drift into sleep, so cooling down your bedroom can jump start the process and make it easier to doze off. Most experts advise setting your thermostat 5° to 10° lower than your average daytime temperature. Your room should be < 70 degrees. Women experiencing hot flashes—or those who like to bundle up in blankets—may want to aim even lower.

LightingHide digital clocks and glowing electronics from view. Put a night-light in your hallway or bathroom in case nature calls at 2 a.m.; that's better than turning on a ceiling light, which would disrupt melatonin levels. And if street lamps or moonlight shines in from outside, consider installing heavy window shades or wearing a dark sleep mask.

It's the cardinal rule of sleep hygiene: Your bedroom should be a calming, comfortable haven—designated for sleep and sex only. The more clutter and distractions you're up against at night, the harder it will be to transition into sleep.

Keep it QuietAs your body transitions through different stages of sleep, unexpected noise may wake you during shallower cycles.

Page 19: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep

What About Our BedIs our bed and pillows keeping us up at night?

Bed bugsAllergies

Back pain

Should clean bed often and replace when needed Replace them regularly

Page 20: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep

Helpful oilsRestless Leg Syndrome

LLVAromatouchDeep BluePast Tense

Sleep ApneaBreathe

OnGuardLLV

HeartburnDigestzen

Wild OrangePeppermint

Fennel

NarcolepsyLLV

PeppermintFrankincenseSee Doctor

MenopauseLLV

PhytoestrogenBone NutrientFrankincense

Clary CalmClary SageWhisper

Geranium

Oils to help with sleepingLLV

FrankincenseVetiver

SerenityBalance

LavenderYlang Ylang

Page 21: A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep

Sleep Aid Formulas

15 Lavender10 Vetiver8 Roman Chamomile5 Frankincense5 Ylang Ylang5 Wild Orange5 ml bottle filled with Fractionated Coconut Oil

15 Lavender10 Vetiver8 Bergamot8 Wild Orange5 Cedarwood10 ml bottle filled withFractionated Coconut Oil

Good Night=

Good MorningBe positive

It’s not an alarm clock It is an opportunity clock

Zig Zigler