Week 12 Balance Life

8/2/2019 Week 12 Balance Life

1/19

Week 12 -- Sport / Fitness Class

Stephen Metcalfe, M.A


2/19

Many of us want to sleep aslittle as possible or feel like

we have to.

There are so many things that

seem more interesting orimportant than getting a few

more hours of sleep.


3/19

Just as exercise and nutrition are

essential for optimal health andhappiness, so is sleep.

The quality of your sleep directly

affects the quality of your wakinglife, including your mental

sharpness, productivity, emotional

balance, creativity, physicalvitality,

and even your weight.


4/19

Age Hours

Newborn (0-2 months) 12 - 18

Infants (3 12 months) 14 15

Toddlers (1 - 3 years) 12 14

Preschoolers (3 - 5 years) 11 13

School-aged children (5-12 years) 10 11

Teens and preteens (12 - 18 years) 8.5 10

Adults (18+) 7 - 9

Source: US National Sleep Foundation


5/19

There are two main typesof sleep:

Non-REM (NREM) sleep, . also known asquiet sleep, consists of four stages ofsleep, each deeper than the last

REM (Rapid Eye Movement) sleep iswhen you do most active dreaming. Youreyes actually move back and forth duringthis stage, which is why it is called Rapid

Eye Movement sleep.


6/19

Non-REM sleepStage 1 N1 (Transition tosleep) Stage 1 lasts about fiveminutes. Eyes move slowly under theeyelids, muscle activity slows down,and you are easily awakened.

Stage 2 N2 (Light sleep) This isthe first stage of true sleep, lastingfrom 10 to 25 minutes. Eye

movement stops, heart rate slows,


7/19

Stage 3 N3 (Deep sleep) Youre difficult to awaken, and if youare awakened, you do not adjustimmediately and often feel groggy

(pening) and disoriented for severalminutes.

Stage 4 N4 (More intense deepsleep) The deepest stage of sleep.Brain waves are extremely slow.

Blood flow is directed away from the


8/19

REM sleep (Dream sleep)About 70 to 90 minutes after falling

asleep, you enter REM sleep, wheredreaming occurs. Eyes move rapidly.Breathing is rapid, irregular, andshallow. Heart rate and blood

pressure increase. Arm and legmuscles are paralyzed.


9/19

The process of clearing the toxins out of thebody so the body can adjust and heal itself

Biological Clock in Our Body: 9 11 pm is the time for eliminating

unnecessary/ toxic chemicals from theantibody system (lymph nodes getahbening). This time duration should be spentby relaxing or listening to music.


10/19

11 pm 1 am is the detoxification

process in the liver, and ideally should bedone in a deep sleep state.

1-3 am detoxification process in the gall

(empedu), also ideally done in a deepsleep state. 3-5 am detoxification in the lungs.Therefore there will sometimes be a

severe cough for cough sufferers duringthis time. Since the detoxification processhad reached the respiratory tract, there is

no need to take cough medicine so as not


11/19

5-7 am Detoxification of colon (usus

besar). Very recommended to urinate atthese hours, for your urine all full withexcrement and needs to got rid frombodys system.

7-9 am absorption of nutrients in thesmall intestine, you should be having

breakfast at this time.

12:00 am 04:00 am: Its the time forbone marrow to produces blood cells, bothred and white.


12/19

Sign and Symptom:

Need an alarm clock in order to wake up on time.

Rely on the snooze (tidur sebentar) button.

Have a hard time getting out of bed in the morning.

Feel sluggish (melempem) in the afternoon.

Get sleepy in meetings, lectures, or warm rooms.


13/19

Sign and Symptom:

Get drowsy (mengantuk) after heavy meals or when

driving.

Need to nap to get through the day. Fall asleep while watching TV or relaxing in the

evening.

Feel the need to sleep in on weekends.

Fall asleep within five minutes of going to bed.


14/19

EMOTIONAL

Fatigue, lethargy (lesu), and lack of motivation

Moodiness and irritability

INTELLIGENCE

Reduced creativity and problem-solving skills

Difficulty making decisions

Concentration and memory problems


15/19

PHYSICAL

Reduced immunity; frequent colds & infections

Weight gain (Obesity)

Increased risk of diabetes, heart disease, and

other health problems

SOCIAL

Impaired motor skills and increased risk of

accidents


16/19

Make sleep as a priority. Just as you schedule time

for work and other commitments, you should schedule

enough time for sleep. Instead of cutting back on sleepin order to tackle the rest of your daily tasks, put sleep

at the top of your to-do list.

Aim for at least 8 hours of sleep every night. Make sureyou dont fall farther in debt by blocking off a minimum

of 8 hours for sleep each night. Consistency is the key.


17/19

Nap to make up for lost sleep. If you need to make

up for a few lost hours, option for a daytime nap ratherthan sleeping late. This strategy allows you to pay off

your sleep debt without disturbing your natural sleep

wake rhythm.

Take a sleep vacation to pay off a long-term sleep

debt. Pick a two-week period when you have a

flexible schedule. Go to bed at the same time every

night and allow yourself to sleep until you wake up

naturally. No alarm clocks!


18/19

Get comfortable. Create a room that's comfortable

for sleeping. Often, this means cool, dark and quiet.

Avoid eating & drinking too much just before bed.

Give yourself at least 2 hours from when you eat to

when you sleep.

Keep a sleep diary. Record when you go to bed,

when you get up, your total hours of sleep, and how

you feel during the day. As you keep track of your

sleep, youll discover your natural patterns and get to

know your sleep needs.


19/19

Early to bed, early

to rise, makes aman

healthy, wealthyand wise!

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Week 12 Balance Life

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