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The Bedtiming Story
Time naps Time 8 hours of sleep Time for REM Plan daylight exposure Plan food, activities, H2O Plan ahead for all- nighters
z M a t t e r z l e e p W e S Shelley Berson MD, - - PowerPoint PPT Presentation
z M a t t e r z l e e p W e S Shelley Berson MD, - - PowerPoint PPT Presentation
z M a t t e r z l e e p W e S Shelley Berson MD, FAASM, FAAOA, '81 P'16 The Bedtiming Story Plan food, activities, H2O Plan daylight exposure Plan ahead for all - nighters Time 8 hours of sleep Time naps Time for REM W e
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W e consciously choose Nutrition and Activities Sleep just happenzzzz...
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Who knows the most about effective sleep?
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Mindfulness begets wellness
What's in your picnic basket?
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Y
- u are what you eat ate
"Eat food. Not too much. Mostly plants"
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YES NO
More naturally colored food Less manmade white stuff
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Pee lemonade, not apple juice
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Do the exercise you'll do!
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Function of Sleep
Restoration of energy Consolidation of memory Detoxification & repair DREAMING!
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Sweet lullabies - Sleeping Baby
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Are we all afraid of the dark?
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Sleep like a teenager
Cannot get up early but have to Need 9 hours get away with 6.5 to 8 but impaired below 6.5 Increased activities and homework Poor food choices: ie sweets Start caffeine young Social pressures like TV , computers and FB make many night owls Delayed Sleep Phase Circadian Rhythm Disorder
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Sleep: A Symphony Of Our Mind And Body
Snoring sound Leg movements Airflow Effort Oxygen saturation HR and EKG Brain waves Sleep stages N1 N2 SWS REM Positions
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Links nervous and endocrine systems Hypothalamus controls sleep and wakefulness
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Brain Waves Slow With Sleep
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Brain Waves Slow With Sleep
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Awake in light and asleep in dark
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"Normal" Circadian Rhythm
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What's going on in your dorm room?
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Time in bed not equal to time asleep
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Sleepwalking roommate?
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Snoring roommate?
Their apnea is your insomnia :(
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Insomnia - cannot fall or stay asleep
Delayed Sleep Phase Syndrome
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Narcoleptic Roommate?
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Shift work disordered - Night Owl
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Sleep Deprivation
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Sleep loss consequences
Performance lapses Effects increased with alcohol
- Night, high speeds
and young men 10-15% fatal vehicle accidents
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Handling "FOMO" (Fear of missing out?)
Deci-Sions = Ten-Sion !
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www.Sleepyti.me
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Don't food shop when tired or hungry
A balanced diet is a cookie in each hand, right?
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Sleep enhancing foods: Tart cherries, popcorn, almonds, jasmine rice, bread, camomile tea, halibut,bananas, milk, yogurt, chick peas, green tea, oatmeal, honey, edamame, saffron, cereal, potato, miso, dark chocolate
- Magnesium, potassium, tryptophan, B6
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Meditation Technique 4-7-8 breathing
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Sleep Mistakes
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Sleep Hygiene Tips:
Natural rhythm of day-light & dark-night 30-60 min solar noon outdoor light Avoid blue wavelength light Sleep in total darkness Set alarm to prepare bedtime wind down an hour in advance Cool and Quiet bedroom Don't eat or exercise too late
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How to pull an all-nighter....
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Move, dance, stretch 5 minutes every hour Make sure you really have to Laugh don't yawn Eat protein, dairy or apples Drink ice water, not cafgeine Hardcore metal arythmic music Cold air Get scared Save easiest work for later Tap feet Ice cubes on eyelids Lights on Make sure you really have to!!! Not in bed Stand up 2-3 hour prenap
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Rests, breaks, naps, "breathers", mini-vacations, siestas, time outs
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What did da Vinci, Einstein and Edison have in common?
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Nothing can replace sleep better than sleep
Melatonin might help!
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The secret to a good night sleep:
A good day awake!!!
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www.zzenter.com and like Zzenter FB page Weswell sleep tips: http://www.wesleyan.edu/ weswell/online/sleep.html
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Sleep: the end!
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Y
- ga and relaxation poses
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