sleep smarter—be smarter w/ dr. elbel. can a night owl become a morning lark? changing sleep...
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Can a night owl become a Can a night owl become a morning lark?morning lark?
Changing sleep patterns and Changing sleep patterns and improving the sleep qualityimproving the sleep quality
Humans are sleeping lessHumans are sleeping less
We get 2-3 hours less sleep than in 1900We get 2-3 hours less sleep than in 1900
Why sleep?Why sleep?
MemoryMemory
Health/Immune systemHealth/Immune system
WeightWeight
MoodMood
Alertness (reduce accidents)Alertness (reduce accidents)
When we sleepWhen we sleep
Leptin levels go upLeptin levels go up
Ghrelin levels go downGhrelin levels go down
Sleep Improvement TopicsSleep Improvement Topics
Changing sleep patternsChanging sleep patterns
Falling asleepFalling asleep
Better sleepBetter sleep
If you awakeIf you awake
Night owl to morning lark?Night owl to morning lark?
Sleep patterns engrained and Sleep patterns engrained and developmentaldevelopmental
Can be changed with effortCan be changed with effort
Need to fit with life circumstanceNeed to fit with life circumstance
How to change sleep patternHow to change sleep pattern
Develop a bedtime routineDevelop a bedtime routine
Go to bed at the same time each nightGo to bed at the same time each night
Get up at the same time each day (most Get up at the same time each day (most important)important)
After getting up immediately take a walk After getting up immediately take a walk and expose self to lightand expose self to light
Bedtime Routine: not just for kids!Bedtime Routine: not just for kids!
Sooth your body into sleep timeSooth your body into sleep time– Low lightingLow lighting– No tv, cell phone, computerNo tv, cell phone, computer– Warm bathWarm bath– Snack—complex carbohydratesSnack—complex carbohydrates– ReadingReading– Stretching with deep breathingStretching with deep breathing– Warm your feetWarm your feet– Deep breathing, prayer, meditationDeep breathing, prayer, meditation
Make your environment conducive Make your environment conducive to sleepto sleep
Comfortable bedComfortable bed
Comfortable temperatureComfortable temperature
Quiet room or white noiseQuiet room or white noise
DARKDARK
Hide clockHide clock
Banish petsBanish pets
Daily activities that help with sleepDaily activities that help with sleep
Exercise—especially late afternoon or Exercise—especially late afternoon or early evening (at least 3 hours before bed)early evening (at least 3 hours before bed)
No caffeine or none after 3No caffeine or none after 3
No alcohol within 3 hours of bedtimeNo alcohol within 3 hours of bedtime
No napsNo naps
Eat heavy meals earlier in dayEat heavy meals earlier in day
Drink enough water during day/early Drink enough water during day/early eveningevening
If you can’t fall asleepIf you can’t fall asleep
Crossword, reading or Sudoku helps shift Crossword, reading or Sudoku helps shift from emotional brain to frontal lobefrom emotional brain to frontal lobe
No screens!No screens!
After a half hour, get out of bedAfter a half hour, get out of bed– Go in another roomGo in another room– If anxious, write worries in a logIf anxious, write worries in a log– Read until sleepyRead until sleepy– Go back to bedGo back to bed
Getting up at nightGetting up at night
Avoid lights—put nightlight in bathroomAvoid lights—put nightlight in bathroom
Try to change habit of getting up to use Try to change habit of getting up to use the bathroomthe bathroom
Do not eatDo not eat
Do not watch tv, use computer, or check Do not watch tv, use computer, or check phonephone
To nap or not to napTo nap or not to nap
Avoid napping, especially if you are Avoid napping, especially if you are changing sleep patternschanging sleep patterns
If you want to nap, do so early afternoon If you want to nap, do so early afternoon and for no more than 30 minutesand for no more than 30 minutes
To supplement or not to To supplement or not to supplement?supplement?
Sleep medications can become habit Sleep medications can become habit formingforming
Snack before bed—grapes, cookies and Snack before bed—grapes, cookies and milk, corn, brown rice, oatmeal, almonds, milk, corn, brown rice, oatmeal, almonds, bananasbananas
Consult with expert about using:Consult with expert about using:– MelatoninMelatonin– MagnesiumMagnesium– ValerianValerian
Why do I feel more groggy after Why do I feel more groggy after lots of sleep?lots of sleep?
Awakened in middle of deep sleep?Awakened in middle of deep sleep?
Too much sleep?Too much sleep?
Will feeling worse occasionally give you Will feeling worse occasionally give you permission to revert to habit you know is permission to revert to habit you know is bad?bad?