IMPORTANCE OF SLEEP

OLD SAYING “Early to bed and early to rise makes a man healthy, wealthy and wise”

RESEARCH According to the Sleep Research Center at Cornell University, people who sleep less than six hours a night may be at risk for heart attack, stroke, diabetes, and even breast cancer. Approximately half of the population regularly gets a good night sleep states the National Sleep Foundation’s 2005 survey of Americans.

TWO TYPES OF SLEEP NREM (non-rapid eye movement) - stage of deep sleep, restore and renew body’s energy. (75%) REM (rapid eye movement) - flickering of eyes behind closed lids; high level of brain activity. (25%)

Stages of Sleep Stage 1 – eyes are closed and one can be awakened without difficulty * person may feel he/she has not slept *feeling of falling, muscle contraction Stage 2 – light sleep *heart rate begins to slow and muscles twitch; preparing for deep sleep.

Stages continued….. Stages 3 and 4 – known as deep sleep; delta sleep * if wakened the person will be disoriented / confused.

Hours of Sleep Infants – 16-18 hours Teenagers – 9 hours Adults – 7-8 hours

Benefits of Sleep Brain has opportunity to reorganize data, process newly learned information and organize memory. Cardiovascular system takes a break – decrease blood pressure/heart rate by 10%-20%. Brain recharges – has a chance to shut down and repair neurons.

Benefits of sleep cont… Body replaces chemicals, repair muscles and other tissues, and replaces aging/dead cells. Builds bone and muscle Strengthens immune system Growth hormones are released in children and young adults.

INSOMNIA Definition: difficulty in falling or staying asleep Cause - unable to shut down the mind from worries or concerns.

Benefits of 8 hours Reduces disease risk Boosts brain power Maintains body weight

Reduces disease risk Sleeping less than 6 hours per night over a 10 year period of time leads to: 1. Increased risk of heart disease 2. Problems in blood sugar stabilization 3. Increased level of cortisol which leads to cold and flu illnesses 4. Growth of abnormal cancer cells

SLEEP AND BRAINPOWER People who have a full night’s sleep were 3 times more likely to perform well on cognitive tasks measuring memory, creativity, and problem solving skills. Retention occurs the last 2 hours of an 8 hour sleep - physical memory required for coordination

Maintaining Body weight Study from Stanford Univ. found that those who slept and average of 8 hours a night had a lower BMI than those who slept less. Decreases appetite regulating hormones of leptin and ghrelin

Appetite Hormones LEPTIN - signals fullness; levels of leptin decreases with lack of sleep GHRELIN - stimulates the feeling of hunger and increases when you are lacking in sleep ** Balance of these hormones decreases one’s chance of over eating.

Smart Slumber: How to get a good night’s sleep Stick to a regular bedtime - circadian rhythm - sleep/wake cycle Limit caffeine - no caffeine after 2pm Limit all fluid intake 2 hours prior to retiring Avoid overeating and eating past 8pm Exercise during the day Avoid alcohol as a sleep promoter - less NREM Eat small amount of carbohydrate - raises serotonin levels which calms you Take a 20 minute bath - drop in temp. promotes sleep

NAPPING - midday catnap Plan nap for 8 hours after you awaken. This is when most people suffer an alertness dip. Nap for only 30 minutes - “groggy nap hangover” - feeling that occurs when you awake when in deep sleep Make it a habit. Daily nap is healthier than catching up on rest by sleeping late.

SLEEP WELL