1 Sleep Smarts: Improving Sleep Habits Presented By: Bill Byron

2 Overview Sleeping 101 Sleep Deprivation causes, symptoms, & consequences Tips To Healthy Sleeping

3 Sleeping 101  Natural sleep cycle consists of being awake during the day and asleep at night. National Sleep Foundation

4 Sleep Deprivation  A common condition that affects 47 million American adults! Q.How much sleep do adults need? A hours of sleep per night A.Different people need different amounts to feel rested National Sleep Foundation & Nebraska Rural Health & Safety Coalition

5 What Causes Sleep Deprivation? Not enough time to sleep Excessive worry Stress, anxiety, depression Repeated awakenings Working at night Travel Medical Illness Sleep disorders (insomnia) National Sleep Foundation & Nebraska Rural Health & Safety Coalition

6 What Are Symptoms Of Sleep Deprivation? Fatigue during the day Lack of energy Mood changes Social problems Lack of concentration Fatigue while driving National Sleep Foundation & Nebraska Rural Health & Safety Coalition

7 What Are The Consequences? Increased risk of accident & injury Physical health changes Job Performance National Sleep Foundation & Nebraska Rural Health & Safety Coalition

8 Fighting Fatigue Put The Focus On:  Your Personal Habits  Your Sleeping Environment  Getting Ready For Bed National Sleep Foundation

9 Personal Habits Determine a set bedtime and awakening time Avoid napping during the day Avoid alcohol & caffeine 4 – 6 hours before bedtime Exercise regularly Consume a healthy diet University of Maryland Medical Center & National Sleep Foundation

10 Food For Fuel “What we choose as our fuel is going to absolutely impact the performance of our bodies.” Cindy Moore, MSRD, The Cleveland Clinic

11 Strive For A Balanced Diet Carbohydrates – the bodies preferred source for energy Fat – too much “bad” fat can be bad for the body, however the right balance of “good” fat can be a source of energy Protein – regulates the release of the energy or power

12 MyPyramid Suggestions Make half of your grains whole Vary your veggies Focus on fruit Get your calcium rich foods Go lean with protein Find your balance between food and physical activity

13 Don’t Forget… The Forgotten Meal…Breakfast Essential for energy and preparation for the day ahead Improves alertness & concentration Whole grain bagel w/ cream cheese, cereal w/ fruit & yogurt, whole grain toast with peanut butter & fruit Water – Lack of water can result in dehydration & fatigue.

14 Physical Activity Think of exercise as recess for adults. Add exercise to your “to do list” and do it on a regular basis. Try something new! Love what you do!

15 Sleeping Environment Use bedding that is comfortable and will reduce risk of back pain Find a comfortable room temperature Eliminate noise and light (ear plugs, rugs, heavy curtain/drapes, double-pane windows, relaxing music) Reserve the bed for sleeping and intimacy University of Maryland Medical Center & National Sleep Foundation

16 Getting Ready For Bed Establish a ritual before bed Practice relaxation techniques Consume a light snack before bed Practice a comfortable sleeping position Don’t take your worries to bed University of Maryland Medical Center & National Sleep Foundation

17 How Comfortable Is Your Bed? Some questions to ask yourself… 1.Does your mattress provide the support you need? 2. Do you wake up with a sore back? 3. Is your bed big enough to provide enough room for you and your partner? 4. How do you sleep away from home, better or worse? National Sleep Foundation

18 A Word On Television  It is not recommended to watch TV in bed before bedtime.WHY? It is a very engaging activity that stimulates our senses University of Maryland Medical Center

19 The Silent Killer Tips Before Driving: Get adequate sleep before driving Schedule breaks Have a travel companion Avoid alcohol and/or sedative medications National Sleep Foundation

20 Defensive Driving Tips While On The Road: Watch for warning signs of fatigue Stop driving and take a nap Drink something with caffeine National Sleep Foundation

21 Questions?