 Environmental and behavioral decisions and practices which contribute to healthy sleep habits that precede and prepare.

Slides:



Advertisements
Similar presentations
The problems with being tired… Sleep deprivation can lead to: chronic tiredness mood changes frustration difficulty controlling emotions inability to.
Advertisements

SLEEP AND REST. Definitions Rest: is a condition in which the body is in a decreased state of activity without emotional stress and freedom from anxiety.
Psychological treatment of insomnia
Insomnia.
Sleep Apnea Sleep apnea is a sleep disorder that is characterized by pauses or decreased breathing lasting at least.
Laura Stephenson BPsySc (Hons), Assoc MAPS
Presented by Michelle Scott Clinical Nurse Specialist Sleep Apnoea 2015.
Ellness Seminars W CIGNA Behavioral Health Get a Good Night’s Sleep.
Occupies 1/3 of our Lives (3,000 hrs /year) Necessary for Physical and Mental Health $50 Billion / Year in Lost Productivity Occupies 1/3 of our Lives.
Sleep Hygiene Phyllis M.Connolly, PhD, RN, CS. Sleep Disorders Facts Mood disorders often have sleep disruption as chief complaint Major depression characterized.
© Business & Legal Reports, Inc Alabama Retail is committed to partnering with our members to create and keep safe workplaces. Be sure to check out.
Sleep, Dreams and Drugs.
Sleep Disorders.
Sleep Disorders. A Primer on Sleep Sleep is an active, recuperative process. It is critical to survival. Sleep deprivation = decreased functioning, hallucinations.
SLEEP Dr Himalee Abeya. Phases of sleep REM Eye movements + High brain activity Recall complex dreams more Increase body work Muscles lose tone maximally.
CommonHealth’s Guide to Healthy Sleep.  20 million adults in US suffer insomnia  Everyone has difficulty falling or staying asleep from time to time.
Sleep Statistics  We spend about 1/3 of our lives asleep.  Average 3,000 hours of sleep per year.  Most people do not get enough sleep.  Effects of.
May 2014 Dr Stanley C Rodski NeuroPsychologist.
SLEEP – Nature’s Nurse “…O sleep, O gentle sleep, Nature’s soft nurse, how I have frighted thee” - William Shakespeare, Henry IV, Part II.
Sleep Disorders. Sleep disorders: A sleep disorder refers to any sleep pattern which disrupts the normal NREM-REM sleep cycle, including the onset of.
15 Ways to Get a Good Night's Sleep EXERCISE: Exercise during the day, preferably in the late afternoon before dinner. Don’t exercise within 4 hours.
By Eda Martin MS, RD Director of Child Nutrition Services ESUSD.
SLEEP Colin Rasnick, Jacob Walker, and Dustin Lentz.
SLEEP. Why do people need sleep? A night of uninterrupted sleep can give our bodies and minds recharged for the next day.
SLEEP ARE YOU GETTING ENOUGH? Why sleep is important.
Narcolepsy: There’s a Nap for That
SLEEP one, two, three, four …... POWER OF SLEEP DEPRIVATION – you feel groggy, disoriented, and sleepy at inconvenient times, i.e. – get sleepy when you’re.
FHM TRAINING TOOLS This training presentation is part of FHM’s commitment to creating and keeping safe workplaces. Be sure to check out all the training.
Sleep Deprivation and Its Effect on the Human Body & Job Performance Dr Bruce Hensley Medical Director St Vincent Charity Hospital Mercy Work Health and.
15 Sleep Myths Fact or Fiction?. 1. Teenagers who fall asleep in class have bad habits and/or are lazy? Fact or Fiction? Fiction ! According to sleep.
Aintree Tinnitus Support Group Registered with the BTA AIN1314 – 20% discount on BTA membership.
SLEEPING PROBLEMS. UNDERSTANDING SLEEP AND SLEEP PROBLEMS Sleep problems are very common and are often referred to as insomnia. One study in America found.
Sleep Disorders Basics of Sleep Basics of Sleep  Stages  REM and NREM Sleep.
Section 14.4 Sleep and Feeling Fit Slide 1 of 14 Objectives Describe why sleep is important for health. Explain how circadian rhythms influence the sleep.
Patient Education Program 2014 Managing Your Fatigue.
© 2013 McGraw-Hill Education. All Rights Reserved. 1.
BALANCING LIFE’S ISSUES INC. Sleep 101. Objectives Learn the physical and mental benefits of a good night’s sleep Establish daily habits that promote.
Dealing with Sleep Problems Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health.
Sleep well for better wellbeing. What we’ll cover today Why do we need to sleep? Common things that affect our sleep Three steps to get better quality.
Want. More A’s? Get More Z zz zz ’s Why is sleep important? Recharges your immune system Encourages muscle & brain growth Increases memory Improves.
Division of Risk Management State of Florida Loss Prevention Program.
Sleep and Sleep Disorders. Neural Control of Sleep  Sleep and waking are different states of arousal.  Reticular activating system controls this. 
 Sleep- A state of deep relaxation which there is little consciousness or movement.  (REM) Sleep- A period characterized by Rapid Eye Movement.  (NREM)
Always. Sometimes. Rarely. Never. 1.I sleep 7 to 8 hours a night. 2.I eat breakfast daily. 3.I eat between meals. 4.I have maintained a healthy body weight.
 After completing this lesson, students will ◦ understand that sleep is a behavior, ◦ become more aware of their own sleep/wake cycles, and ◦ be able.
Want. More A’s? Get More Z zz zz ’s Why is sleep important? Recharges your immune system Encourages muscle & brain growth Increases memory Improves.
FATIGUE MANAGEMENT. What is Fatigue? A state of physical or mental weariness that results in reduced alertness The result of a lack of adequate sleep.
Writing 1 and 2—February 24, 2016 Journal: Do you think you get all the sleep you need every night? How do you feel the day after you have not slept enough.
SLEEP Hillcrest Middle School 8 th Grade Health. Sleep is… A state that the body goes into periodically. The purpose of sleep is to get the body ready.
Insomnia Treatment New habits Cognitive interventions Stress management.
TO SLEEP, perchance to DREAM An introduction to the psychology of better sleep …
National Sleep Foundation THE ROLE OF SLEEP IN THE LIFE OF A TEEN.
Sleep Problems. Problems with Lack of Sleep… It can cause a variety of problems from work accidents to car accidents. It can affect mood causing irritability.
How to Avoid Interruptions & Stay Asleep All Night.
Rebecca Han, Pharm D, AAHIVP Walgreens SMH Pharmacy Manager
WHAT IS SHORT SLEEP? Recommended amount of sleep is 7-8 hours/night or 1 hour of sleep for every 2 hours awake (adults) Current average is 6.7 hours/night.
Getting a good night sleep
Sleep Hygiene For Shift Workers
Occupational Fatigue.
Sleep.
Sleep Disorders.
Safety, Productivity and Quality of Life
Division of Youth Corrections
Sleep Disorders-NREM NREM is 75% of all sleep time (>=slower)
Sleep and Myotonic Dystrophy
Getting a Good Sleep: Sleep Hygiene
Managing Insomnia.
Division of Youth Corrections
Dealing With Shift Work and Fatigue
Start with chrome/internet research Skit (Common disorders list)
Presentation transcript:

 Environmental and behavioral decisions and practices which contribute to healthy sleep habits that precede and prepare one for a quality night of sleep  In short it is your sleep habits

 Create a bedtime routine that allows you to get 7- 9 hours of sleep  Make sure your bed and pillow is comfortable and supporting of your body  Keep room at a cool temperature for sleep and lights low  Create an environment conducive to sleep, remove TV, laptops, PDAs, any other distractions from bedroom

 Avoid naps  Avoid stimulants such as cigarettes, caffeine, stimulating medications such as decongestants and prescription stimulants at least 3 hours before bed  Avoid eating 3 hours before bed  Get regular exercise, but avoid exercising at least 3 hours before bed  Avoid emotional activities and conversations prior to sleep 1-2 hours before bed  Manage stress. Write down your thoughts in a journal

Correct! He is comfortable, without electronics for distraction. Try Again! He has coffee and she has a laptop in bed. The bed should only be used for sleep and sex

 Those who do not prioritize sleep and do not establish a good sleep routine  Those suffering stress from personal life and work  Those suffering from depression and/or anxiety  Those who are inactive

 Excessive day time sleepiness and fatigue  Insomnia  Headaches  Poor memory, judgment, and recall  Mood disorders  Difficulty concentrating and staying on task  Weakened immune system

 Bedroom modifications (comfortable bed, pillows and cool room temperature, low lighting, sound machines  Establish a good bed time that will enable 7-8 hrs of sleep  Avoid exercise 3 hours before bed time

 No TV or other forms of distractions ie. laptops, iPads, cell phones in the bedroom  Avoid exercise 3 hours before bed  Avoid eating 3 hours before bed; late night meal and snacking  Avoid caffeine, nicotine, and alcohol 3-5 hours prior to bed

 Give yourself time to wind down and relax about an hour before bed; Take a warm bath or read  Go to bed when you are tired, not when you are wide awake  Make sure your bedroom is dark, quiet, and a comfortable temperature

Working in bedReading before bed Correct! You should not work in bed. Limit the technology in your bedroom. Try Again! Reading an enjoyable book before bed helps you relax and wind down from your day.

 The Epworth Sleepiness Scale is a questionnaire that helps to determine daytime sleepiness. If you have a score greater than 10 you should evaluate your sleep hygiene, if you find yourself still experiencing daytime sleepiness and fatigue you should take your complete Epworth Sleepiness Scale and discuss it with your physician, who may refer you to a sleep specialist.Epworth Sleepiness Scale  A sleep diary can be a helpful tool in evaluating your sleep habits. This should be filled out for 7-14 days prior to visiting your physician or sleep specialist. It simply records your sleep activity and factors that can affect your sleep.sleep diary

 Sleep apnea: a condition when one stops breathing during the night; treated with CPAP therapy  Insomnia: the inability to get to sleep or remain asleep  Excessive Daytime Sleepiness Disorder (Hypersomnia): the feeling of being sleepy all day, unable to stay awake, hard to focus and stay on task

 Restless Leg Syndrome (RLS): is a disorder of the nervous system where a person cannot resist the uncomfortable urge to move their legs while at rest this may result in difficulty falling asleep.  Narcolepsy: is characterized by sudden sleep attacks, insomnia, and sleep paralysis; can occur with cataplexy (sudden loss of muscle tone, usually brought on by an emotional response)  REM Sleep Disorder: when a person acts out his dreams during sleep possibly injuring themselves or others

 If your bed partner complains of loud snoring and/or has witness you not breathing while asleep  If you wake with a dry mouth or sore throat, cough choking and unable to catch your breath  If you have excessive daytime sleepiness and decreased energy during the day  Inability to remain awake while driving  Wake up not feeling refreshed or experience restless sleep  Experience headaches in the morning  Inability to recall, retain information, mood changes  Be sure to take a completed Epworth Sleepiness Scale and Sleep Diary with you to your visit!Epworth Sleepiness ScaleSleep Diary

 A shift worker is someone who works second or third shift, something other than the normal 9-5 shift  Circadian rhythms are our bodies’ natural internal clock that keeps the sleep and wake cycle Sunrise is bedtime for 3 rd shift

 Shift worker’s disorder is a circadian rhythm disorder where the sleep and wake times are disrupted from the normal cycle due to the person having to remain awake for work and activities prior and after work disturbing the normal circadian rhythms

 Symptoms: Insomnia, disrupted sleep schedules, poor performance, mood disorders, depression, anxiety, irritability, and difficulty in personal and professional relationships

 Avoid stimulants, such as caffeine, cigarettes, and stimulating medications, 3-5 hours before bed  Take a nap before your shift starts  Create a comfortable and quiet environment for sleep in your bedroom  Use blackout curtains or an eye mask when sleeping  Use earplugs to drown out outside noise  Ask others to not disturb you during the time you sleep  Establish a bedtime routine and commit to it even on your days off  Eat a healthy diet and participate in physical activity.

  materials/miscellaneous-topics/item/379-sleep- hygiene-basics materials/miscellaneous-topics/item/379-sleep- hygiene-basics  expert/sleep-hygiene expert/sleep-hygiene  related-problems/narcolepsy-and-sleep related-problems/narcolepsy-and-sleep  topics/shift-work-and-sleep topics/shift-work-and-sleep  topics/shift-work-and-sleep topics/shift-work-and-sleep