healthy sleep habits
play

10/27/2020 Circadian Rhythms: Internally driven cycles, bodys circadian clock Helps fall asleep and wake Circadian Rhythms are set by the light/dark Rhythms and cycle of the sun Healthy Sleep Habits Homeostasis Homeostasis:

0 downloads 2 Views 388 KB Size Report
  1. 10/27/2020 Circadian Rhythms: ◦ Internally driven cycles, body’s circadian clock ◦ Helps fall asleep and wake Circadian ◦ Rhythms are set by the light/dark Rhythms and cycle of the sun Healthy Sleep Habits Homeostasis Homeostasis: ◦ Keeps track of need for sleep SAMANTHA DELANEY, CHES ◦ Regulates sleep intensity 1 4 Importance of Sleep Sleep and Light Critical role in health and wellbeing Light and darkness will predict what your body will do in the future If sleep is cut short, the body doesn’t have time to complete important Specialized cells in retinas process light processes and tell brain whether it is day or night ◦ Increased risk of serious health issues Color of light affects circadian rhythms ◦ Even one night has a next day effect ◦ Blue, White, Red, Yellow/Orange Affects shift workers and jet-lag 2 5 Sleep Cycles Quality & Quantity Sleep cycles have two parts Quality of sleep is essential ◦ Non-REM – Stages 1-3, repairs muscles/tissue, stimulates Signs of poor Quality growth/development, boots immune function, builds energy ◦ Not feeling rested for next day ◦ Repeated waking ◦ REM – learning and memory function ◦ Symptoms of sleep disorders Average adult five to six cycles every twenty-four How much sleep do you need? (Quantity) hours 3 6 1

  2. 10/27/2020 Recommended Hours of Sleep Per Age Group Day Newborn 0–3 months 14–17 hours (National Sleep Daytime Behaviors Foundation) No recommendation (American 2 Academy of Sleep Medicine) Infant 4–12 months 12–16 hours per 24 hours How Much What you eat and drink (including naps) Toddler 1–2 years 11–14 hours per 24 hours Regular physical activity Sleep Do (including naps) Preschool 3–5 years 10–13 hours per 24 hours Medications you take You Need? (including naps) Daytime schedule School 6–12 years 9–12 hours per 24 hours Age Evening routine Teen 13–18 years 8–10 hours per 24 hours Adult 18–60 years 7 or more hours per night 61–64 years 7–9 hours 65 years and 7–8 hours older 7 10 Stress Schedule Anxiety Common Depression Keep consistent! Causes of Medical conditions Set a bedtime Insomnia A change in work schedule Make adjustments in 15-minute increments Medications Shift work 8 11 Physical Sleep Hygiene Environment Use bed for only sleep and sex Healthy Sleep Habits lead to a good night’s sleep Quiet Ability to fall asleep and stay asleep Relaxing Cognitive Behavioral Therapy can help address thoughts and Cool temperature behaviors that prevent sleep Lighting 9 12 2

  3. 10/27/2020 Evening Routine Additional Tips Establish a relaxing bedtime routine Create relaxing, soothing sounds that send you to sleep. Avoid distracting noises. Limit bright lighting Get outside for 30 minutes every day. Sunlight/vitamin D helps Turn off electronics 30-60 minutes prior to bedtime regulate sleep cycle. Avoid large meals, caffeine, and alcohol 20-minute rule 13 16 Relaxation What To Practice good sleep habits Find short activities that Do if You help to de-stress If problems continue, speak with your Can’t doctor Try known techniques ◦ Breathing exercises Sleep Keep a sleep diary ◦ Guided imagery ◦ Progressive Muscle Relaxation 14 17 Aromatherapy Therapeutic use of essentials oils made from plant parts Questions? Used by being inhaled or applied to the skin Improved sleep and relief from anxiety and depression 15 18 3

Recommend Documents


1 21 2014
1/21/2014 A healthy life starts with

1/21/2014 A healthy life starts with you. Why Focus on Healthy Habits in

the business of healthy sleep
The Business of Healthy Sleep

The Business of Healthy Sleep September 12, 2018 What could you do with more

let s talk
Lets Talk What are your favorite

Lets Talk What are your favorite foods? Student Presentation What are the

caterpillar confidential green 1 the importance of sleep
Caterpillar Confidential Green 1 The

Caterpillar Confidential Green 1 The Importance of Sleep Along with

sleepkit
SleepKit A Mobile Sleep Tracking

SleepKit A Mobile Sleep Tracking Application for Promoting Healthy Sleep

contents
Contents eAtInG HABIts to KeeP YoU

Orientation to a Healthy Lifestyle Orientation to a Healthy Lifestyle

kowloon junior school parent webinar
Kowloon Junior School- Parent Webinar

Kowloon Junior School- Parent Webinar Fostering Healthy Digital Habits Skye

the science behind healthy sleep and
The Science Behind Healthy Sleep and

PASD Sleep Advisory Group A Wellness-Based Presentation: The Science Behind

objectives
Objectives: Learners will be able to

DOSE : Direct On Scene Education : Baby Safe Sleep Initiative Prepared by:

malaysian healthy ageing society
Malaysian Healthy Ageing Society Is

Organised by: Co-Sponsored: Malaysian Healthy Ageing Society Is Sleep

ha ha in united states over 2 million reported burglaries
Ha Ha ! In United States: Over 2

Santanu Guha* , Kurt Plarre*, Daniel Lissner*, Somnath Mitra*, Bhagavathy

computational social choice autumn 2010
Computational Social Choice: Autumn

Voting Procedures COMSOC 2010 Computational Social Choice: Autumn 2010 Ulle

simulation engines tda571 dit030 3d graphics part 2
Simulation Engines TDA571|DIT030 3D

Simulation Engines TDA571|DIT030 3D Graphics - Part 2 Tommaso Piazza 1

files and file systems
Files and File Systems CS 416:

Files and File Systems CS 416: Operating Systems Design Department of

stack smashing
Stack Smashing 1 logistics LEX

Stack Smashing 1 logistics LEX assignment out exam in on week come with

advanced parallel programming
Advanced Parallel Programming Basic

Advanced Parallel Programming Basic MPI-IO Calls Dr David Henty HPC

rise and smile
Rise and Smile Dr Amol Wagholikar, PhD

#RiseAndSmile101 Rise and Smile Dr Amol Wagholikar, PhD Story Discovery

complete compete
Complete Compete Top 10 Teams

Complete Compete Top 10 Teams Standings Top 5 Teams initial standings

rol re recent advances in paper machine contro
rol Re Recent Advances in Paper

rol Re Recent Advances in Paper Machine Contro Q. Lu 1 , M.G. Forbes 2 , R.B.

using vim at work
using vim at work @danishprakash

using vim at work @danishprakash danish prakash software engineer

chapter 12 dynamic programming
Chapter 12. Dynamic Programming Neural

Chapter 12. Dynamic Programming Neural Networks and Learning Machines (Haykin)

attitudes and behavior
Attitudes and behavior Please indicate

Attitude: A positive, negative, or mixed evaluation of people, objects, or