practical tips to improve our sleep quality

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Presentation transcript:

practical tips to improve our sleep quality

Why do we need sleep? Memory consolidation Muscle growth Tissue regeneration Hormone production

Increased risk of heart attack Increased blood pressure Sleep and your health Heart disease Increased risk of heart attack Increased blood pressure Congestive heart failure

Reduced glucose tolerance Hormone disruption (insulin) Sleep and your health Diabetes Reduced glucose tolerance Hormone disruption (insulin) Weight gain

Negative feedback loop Sleep and your health Mental health Energy level Depression Anxiety Negative feedback loop

Reduced Metabolism (TSH) Increased carb intake More time to eat Sleep and your health Obesity Ghrelin and Leptin Cortisol Reduced Metabolism (TSH) Increased carb intake More time to eat

How much sleep is enough? Basal Sleep Needs Individual Sleep Debt

Are you productive, healthy and happy? Overweight? Chronic Disease? Individual factors Are you productive, healthy and happy? Overweight? Chronic Disease? Require Caffeine? Sleepy while driving?

Consistency Routine Environment Exercise Add 30min How do I get more sleep? Consistency Routine Environment Exercise Add 30min

Sleep stealers Caffeine Alcohol Heavy or spicy meals Naps Screens Cigarettes Too much water

Progressive relaxation Journaling Sleep Enhancers White noise Blackout blinds Light snack Mattress/pillows Progressive relaxation Journaling

Useful Links www.precisionnutrition.com Search “sleep” www.sleepfoundation.org

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