1. Sleep Hygiene

2. One, Two, Three Punch 1) Exercise/ aerobic breathing 2) Diet 3) Sleep * CBI only part of the equation

3. Lack of Sleep Negative impacts of injury Poor concentration? Shorter attention span? Forgetfulness?

4. Body Chemistry Changes Pain GABA serotonin dopamine norepinephrine Usually affects sleep room for improvement?

5. Sleep Cycles Non-REM sleep (75-80%) 4 stages – alpha… theta… delta stages 3, 4 = slow wave sleep REM sleep (stage 5) final third of the sleep period cycle every 90 min body restoration

6. External Chemicals Stimulants autonomic system arousal Depressants autonomic system depression

7. Standard Stimulants Caffeine  Coffee  Tea  Pop  Chocolate (small amount) Record on activity sheets monitor… decrease

8. Common Depressants Alcohol Gravol Sleeping pills  Help fall asleep, but… REDUCE quality

9. Tossin’ & Turnin’ Longer than 15-20 min get UP what to do? Sleep conditioning Pavlov’s dogs sleep-friendly bedroom changes

10. Day-In, Day-Out Weekend party animal Smooth Hermans Sleeping-in 60 min Routine most adults… 8 hours naps?

11. Evening Munchies Snack in the evening… OK WHAT keep it light WHEN differs for everyone

12. “Walking After Midnight” Maybe not, but… evening works Body needs balance pendulum effect Better than walking? Muscle tension?

13. Key Points Stimulants & Depressants Fed up? Get up! Sleep-friendly bedroom Routine Naps Snack Exercise Can’t stop the mind?

14. Information Sources National Sleep Foundation www.sleepfoundation.org McKim, W. A. (2003). Drugs and behaviour: An introduction to behavioural pharmacology (5 th ed.). New Jersey: Pearson Education, Inc. Pinel, J. P. J. (2003). Biopsychology (5 th ed.). Toronto, Ontario: Pearson Education, Inc.