importance of sleep old saying “early to bed and early to rise makes a man healthy, wealthy and...
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IMPORTANCE OF SLEEP
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OLD SAYING
“Early to bed and early to rise makes a man healthy, wealthy and wise”
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RESEARCH According to the Sleep Research Center at
Cornell University, people who sleep less than six hours a night may be at risk for heart attack, stroke, diabetes, and even breast cancer.
Approximately half of the population regularly gets a good night sleep states the National Sleep Foundation’s 2005 survey of Americans.
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TWO TYPES OF SLEEP
1. NREM (non-rapid eye movement) - stage of deep sleep, restore and renew body’s energy. (75%)
2. REM (rapid eye movement) - flickering of eyes behind closed lids; high level of brain activity. (25%)
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Stages of Sleep
Stage 1 – eyes are closed and one can be awakened without difficulty
* person may feel he/she has not slept
*feeling of falling, muscle contraction
Stage 2 – light sleep
*heart rate begins to slow and muscles
twitch; preparing for deep sleep.
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Stages continued…..
Stages 3 and 4 – known as deep sleep; delta sleep
* if wakened the person will be disoriented / confused.
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Hours of Sleep
Infants – 16-18 hours Teenagers – 9 hours Adults – 7-8 hours
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Benefits of Sleep
Brain has opportunity to reorganize data, process newly learned information and organize memory.
Cardiovascular system takes a break – decrease blood pressure/heart rate by 10%-20%.
Brain recharges – has a chance to shut down and repair neurons.
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Benefits of sleep cont…
Body replaces chemicals, repair muscles and other tissues, and replaces aging/dead cells.
Builds bone and muscle Strengthens immune system Growth hormones are released in children
and young adults.
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INSOMNIA Definition: difficulty in
falling or staying asleep
Cause - unable to shut down the mind from worries or concerns.
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Benefits of 8 hours Reduces disease risk Boosts brain power Maintains body
weight
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Reduces disease risk
Sleeping less than 6 hours per night over a 10 year period of time leads to:
1. Increased risk of heart disease
2. Problems in blood sugar stabilization
3. Increased level of cortisol which leads to cold and flu illnesses
4. Growth of abnormal cancer cells
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SLEEP AND BRAINPOWER People who have a full
night’s sleep were 3 times more likely to perform well on cognitive tasks measuring memory, creativity, and problem solving skills.
Retention occurs the last 2 hours of an 8 hour sleep - physical memory required for coordination
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Maintaining Body weight Study from Stanford
Univ. found that those who slept and average of 8 hours a night had a lower BMI than those who slept less.
Decreases appetite regulating hormones of leptin and ghrelin
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Appetite Hormones
LEPTIN - signals fullness; levels of leptin decreases with lack of sleep
GHRELIN - stimulates the feeling of hunger and increases when you are lacking in sleep
** Balance of these hormones decreases one’s chance of over eating.
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Smart Slumber:How to get a good night’s sleep Stick to a regular bedtime - circadian rhythm -
sleep/wake cycle Limit caffeine - no caffeine after 2pm Limit all fluid intake 2 hours prior to retiring Avoid overeating and eating past 8pm Exercise during the day Avoid alcohol as a sleep promoter - less NREM Eat small amount of carbohydrate - raises serotonin
levels which calms you Take a 20 minute bath - drop in temp. promotes sleep
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NAPPING - midday catnap
Plan nap for 8 hours after you awaken. This is when most people suffer an alertness dip.
Nap for only 30 minutes - “groggy nap hangover” - feeling that occurs when you awake when in deep sleep
Make it a habit. Daily nap is healthier than catching up on rest by sleeping late.
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SLEEP WELL