WORLD SLEEP DAY 2013

GOOD SLEEP, HEALTHY AGING

WASM/MOUKA FOAM - WSD 2013: Good Sleep, Healthy Aging

"Sleep is the golden chain that ties health and our bodies together."

–Thomas Dekker (1572 – 1632)

“It is a common experience that a problem difficult at night is resolved in the morning after

the committee of sleep has worked on it.” - John Steinbeck

BACKGROUND

• Sleep problems are a global epidemic – Affect 45% of the world population

– May affect up to an estimated 63 million Nigerians

– Threatens health (physical and mental health)

– Threatens quality of life

• More profound in our modern society

• Primary insomnia: affects 1-10% (up to 25% elderly)

• Sleep problems: – reduced sleep duration

– Reduced sleep quality WASM/MOUKA FOAM - WSD 2013:

Good Sleep, Healthy Aging

WHY DO WE SLEEP?

• Sleep is a natural process controlled by the human brain

• Sleep restores body functions (repair and rejuvenation) • Many major restorative functions in the body (e.g. muscle

growth, tissue repair, protein synthesis, and growth hormone release) occur mostly, or only, during sleep.

• Promotes energy conservation (for body functions) • Helps brain development and improves ability to learn

and perform variety of tasks

• Boosts immune system

SLEEP AND HEALTH

• Foundations of good health: all 3 are important!

– Good diet

– Good exercise

– Good sleep

• Insufficient sleep generally results in

– increased sleepiness

– poor performance

– increased health risks or mortality.

WASM/MOUKA FOAM - WSD 2013: Good

Sleep, Healthy Aging

WHAT IS SUFFICIENT SLEEP?

• Sleep duration that is followed by: – a spontaneous awakening and – leaves one feeling refreshed and alert for the day

• Both quality and quantity of sleep matter

• Good quality sleep is essential for day to day functioning and good quality of life

• Poor quality sleep is characterized by:

– frequent interruptions – lighter sleep

WASM/MOUKA FOAM - WSD 2013: Good Sleep, Healthy Aging

Recommended sleep duration

WASM/MOUKA FOAM - WSD 2013: Good Sleep, Healthy Aging

Age Number of hours/day

Infants 14 – 15

Toddlers 12 – 14

School-age 10 – 11

Adults 7 – 9

WHAT FACTORS DISTURB SLEEP?

Poor sleep hygiene

Lifestyle /Psychosocial/emotional stress

Stimulants and drugs

Sleep disorders

Other medical conditions

WASM/MOUKA FOAM - WSD 2013: Good Sleep, Healthy Aging

Consequences of insufficient sleep i

• Negative impact in long-term and short-term • Short term effects:

– Reduced attention, alertness and concentration

– Poor memory recall

– Decreased academic performance

– Decreased work productivity

– Irritable mood and poor social interactions

– Increased vulnerability to accidents and errors

WASM/MOUKA FOAM - WSD 2013: Good Sleep, Healthy Aging

Consequences of insufficient sleep ii

• Long term effects:

– Increased risk of hypertension

– Increased risk of diabetes

– Increased risk of obesity

– Increased risk of mood disorders (depression, anxiety)

– Reduced immunity

– Memory deficits (forgetfulness, poor judgment, etc)

– Reduced life span

WASM/MOUKA FOAM - WSD 2013: Good Sleep, Healthy Aging

SLEEP TIPS FOR ADULTS

1. Establish a regular bedtime and waking time.

2. If taking siestas, don’t exceed 45 minutes of daytime sleep.

3. Avoid excessive alcohol 3- 4 hours before bedtime, and do not smoke.

4. Avoid caffeine 6 hours before bedtime (includes coffee, tea, etc).

5. Avoid heavy, spicy, or sugary foods 4 hours before bedtime.

6. Exercise regularly, but not right before bed

7. Use comfortable, inviting bedding.

8. Find a comfortable sleep temperature/ keep room well ventilated

9. Block out all distracting noise and eliminate as much light as possible.

10. Reserve your bed for sleep and sex. Avoid use for work or general

recreation.

SLEEP TIPS FOR CHILDREN/PARENTS

1. Make sure your child gets enough sleep: set an age-appropriate

bedtime and wake-up time.

2. Set consistent bedtime /wake-up times on weekdays and weekends.

3. Establish a consistent bedtime routine that includes "quiet time."

4. Encourage your child to fall asleep independently.

5. Avoid bright light at bedtime and during the night (including light

from television or computer screens).

6. Keep all electronics out of the bedroom. limit use of before bedtime.

7. Maintain a regular daily schedule, including consistent mealtimes.

8. Have an age-appropriate nap schedule.

9. Ensure plenty of exercise and time spent outside during the day.

10.Eliminate foods and beverages containing caffeine.

TIPS FOR BEST SLEEPING POSITION

• Try to maintain the curve in your back – Lay on your back with pillow under knees – Lay on your back with lumbar roll under lower back – Lay on your side with knees slightly bent

• Do not sleep on side with knees drawn up to chest • Avoid sleeping on your stomach • Select a firm mattress. If necessary place a board under • Use a back support

WASM/MOUKA FOAM - WSD 2013: Good Sleep, Healthy Aging

If symptoms persist, contact a doctor

WASM/MOUKA FOAM - WSD 2013: Good Sleep, Healthy Aging

Finally…..

• Good quality sleep improves health

• Good quality sleep promotes healthy aging

• Treat sleep as a priority, not as a luxury!

• Both young and old need to sleep well

• Inculcating good sleep hygiene increases the likelihood of

good quality sleep

WASM/MOUKA FOAM - WSD 2013:

Good Sleep, Healthy Aging

Q & A