bet you better sleep!
TRANSCRIPT
‘BetYouBetterSleep!’byKeesKwakman
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Introduction Quietroom Label and Movenpick Amsterdam center hotel
You can only sleep well when you have a great bed, a quiet room and a peaceful mind (mindful).
Onaverage30%sleep
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31%
18%30%
12%9% Werk/school
VrijetijdSlaapHuishoudenZorgtaken
Work/schoolLeisuretimeSleepHouseholdCaring
‘Sleep’istheperiodofinactivityandabsenceofthewakingconsciousness,whichcanrepairandrechargethebodyandmind.
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Howmuchdoyousleep?
0
10
20
30
40
50
60
70
<5 6 7 >8uur
1942
2001
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Individualdifferences
§ Womenandmen§ Evening-andmorningpeople§ Short-andlongsleepers* 8%<5uur* 65%7–8uur* 2%>10uur
Knownshortsleepers
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3typesofsleepstages
§ Lightsleep(1+2Non-Remsleep)* Shieldingenvironment,lowwakethreshold
§ Deepsleep(3+4Non-Remsleep)* Spaceforrepairprocessesinthebody
§ Dreamsleep(Remsleep)* Informationprocessing,memorizing,mentalrecovery
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Sleepcyclus
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Changingsleepstages
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Thebiologicalclock
§ Menisbynatureadayanimal§ Naturalmechanism§ Circadianrhythmtakes±24hourstocomplete-thesleep-wakeschedule
§ Affectsallhormonalbiologicalprocessesinthebody§ Influencefromlight
- lesslightmakesmoremelatonin,sosleepy
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Changesinbodyprocessesthroughouttheday
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±1°diff.-dayandnight
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Yourenergy
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Factorswhichdeterminethesleep
§ Building"sleeppressure"§ Timeofday
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Sleepingconditions
§ Safe,preferablyfamiliarsurroundings§ Satisfied(hunger,thirst...)§ Quietanddarkenvironment§ Nottoohot,nottoocold§ Noattentiontostimuli?(Environmentandthoughts)§ Allergyfree§ Comfortablebed,horizontalposture
* Thespinalcolumn
What'sourbacksup?
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* Thefunctioningoftheintervertebraldiscs
What'sourbacksup?
Bron
:Hetslape
ndebrein
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What'sourbacksup?
* BodypostureandpressSpinecolumn
Swedishresearchonspinalcolumnmeasuredindifferentpostureandattitudes:AlfNachemson 20-04-17SleepSupport©2017
Howdoesbackpaindevelop?
* Correctsleepingposition
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1. Toosoftmattress
2. Toohardmattress
3. Amattressadaptedtobodyprofile
Neckpainandpillow
* Howit'ssupposedtobe…
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Theconnectionbetweensleepandbackproblems
* Purposeofsleeping
* Physicalrecovery* Repairbody* Pressuredropattheintervertebraldiscsandjoints* Relaxationofthemuscles
* Chargingthemind* Memorize* RechargeTodream
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Thebasicsofagoodbed
* 4properties:
* Conformityindicateshowwellyoursleepsystemadaptstoyourbodyshapes,takingintoaccountthedistributionofyourbodyweight.
* Hardnessindicateshowdeepweareinthemattress.
* Heatinsulationgivesadegreeofcoldorhotinbed.
* Moistureregulationindicateshowwedealwithperspiration.
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Thanksforyourattentionand...
SleepWELL!