ZZZZZ WORKSHOPMUS WELLNESS

ZZZZZZ OBJECTIVES

• As in, Zzzzzzzzzzz. Hopefully, you might sleep through this workshop, and it won’t be due to boredom. We’ll talk about healthy sleeping patterns and habits, strategies for better sleep, and hopefully get to practice a little.

SLEEP QUIZ• How many hours of sleep did you get last night?

• What is the recommended amount of sleep per night for adults?

• What percentage of American adults get the recommended amount of sleep?

• Which of the following has shown to be associated with a lack of sleep?

a) Lowered immune response to flu vaccine

b) Decreased perception of emotions in others

c) Hyperactivity in children

d) All of the above

• The average lifespan for a rat is 2-3 years. When deprived of REM sleep, how long do rats typically live?

a) 18 months

b) 12 months

c) 3 months

d) 5 weeks

SLEEP FUNCTION

• Neural: Brain pathways formed and/or strengthened during sleep.• Sleep is an active process!• Growth & repair of cells• Learning – REM sleep• Memory • Consolidation phase

• Mood• Motivation, judgment, perception of events

SLEEP CYCLE

• Non-REM sleep • Stage 1- light sleep, muscles relax, awakened easily

• Stage 2 – 50% of total sleep time, HR slows, BP lowers

• Stage 3 & 4 – 20% total sleep time – very deep sleep, restorative stages crucial for feeling well rested• Delta waves

SLEEP CYCLE• REM – 20% total sleep time

• Dreaming occurs

• Arms & legs temporarily paralyzed

• Breathing/BP/HR irregular

• Stimulates brain regions associated with learning and making memories

• Sleep stages repeat continuously throughout the night w/REM becoming longer• Typical sleep cycle is 90 minutes

• REM & Non-REM both vital to proper body functioning

CIRCADIAN RHYTHM

• Circadian Rhythm – physiological changes that follow a 24 hour cycle• Driven by internal clock

• SCN (suprachiasmatic nucleus)• Responsive to light & dark• Triggers hormone production & body temperature regulation to produce natural

fluctuations in sleepiness & alertness• Adults: feel most tired between midnight – 7AM (2-4AM in particular) and 1-4PM

• Melatonin & Cortisol• Exposure to bright light in the late evening may disrupt melatonin peak

• Rhythm changes with age/life stages

ADDITIONAL BIOLOGICAL INFLUENCES• Sleep promoters• Adenosine – builds up during awake time, broken down during sleep

• Sleep/wake homeostasis

• Sleep debt

• Caffeine blocks adenosine cell receptors

• Estrogen & progesterone

• Cytokines – immune system cells• Increase need for sleep (may help body fight infection by conserving resources)

SLEEP DEPRIVATION• Link to chronic diseases• Diabetes

• Sleep associated with improved blood sugar control

• Study: Healthy young men allowed to sleep only 4 hours/night for 6 nights had insulin & glucose levels that matched diagnosis for pre-diabetes

• Cardiovascular Disease • Cardiovascular system needs rest too! System given a little break (our bodies need

that dip in BP and slow down of HR)

• Sleep apnea = significant risk factor for hypertension, stroke, coronary heart disease, and arrhythmias

SLEEP DEPRIVATION

• Link to chronic diseases• Obesity• Sleep is a powerful regulator of appetite

• During sleep

• Grehlin (appetite stimulant) decreases

• Leptin (appetite suppressant) increases

• Studies show sleep deprivation increased intake of calories and carbohydrates

• Depression• Sleep disturbance both a symptom and perhaps a cause

FOUR MOST COMMON SLEEP DISORDERS• Four most common disorders

• Insomnia – trouble falling or staying asleep

• Temporary vs chronic (3 nights/week for > 1 month)

• Chronic insomnia usually a secondary condition, caused by factors such as medications, depression/anxiety or other neuro/pysch disorders, hormones

• Sleep apnea – pauses in breathing while sleeping due to airway getting blocked by soft tissue

• Loud, frequent snoring most common symptom

• 50% of people undiagnosed

• Restless Leg Syndrome

• Narcolepsy

FOUR MOST COMMON SLEEP DISORDERS

When should I talk to my doctor?

• It takes more than 30 minutes to fall asleep at night

• You awaken frequently at night and then have trouble falling back to sleep again

• You awaken too early in the AM

• You often don’t feel well rested despite spending 7–8 hours or more asleep at night.

• You feel sleepy during the day and fall asleep within 5 minutes if you have an opportunity to nap, or you fall asleep unexpectedly or at inappropriate times during the day.

• Your bed partner claims you snore loudly, snort, gasp, or make choking sounds while you sleep, or your partner notices that your breathing stops for short periods

• You have creeping, tingling, or crawling feelings in your legs that are relieved by moving or massaging them, especially in the evening or when you are trying to fall asleep

• You have sudden muscle weakness when you are angry or fearful, or when you laugh

• You feel as though you cannot move when you first wake up

• Your bed partner notices your arms or legs jerk often during sleep

• You regularly need stimulants to stay awake during the day

SLEEP RECOMMENDATIONS

• 7-8 hours per day for adults

• Depends somewhat on the individual (5-9 hrs)

• Quality & timing as important

Naps!

• 20-30 minutes. Not after 5PM

• Long naps can trigger sleep inertia

THE TRAP OF THE 21ST CENTURY WEST• We are busier than ever. We live in a non-stop, on-the-go, information age.

Many people struggle with work/life balance and the cumulative stress of multi-tasking and a myriad of responsibilities.

• What is sacrificed when we cannot complete all of the tasks?

• Exercise• Recreation• Good Nutrition• SLEEP!

TIPS TO IMPROVE SLEEP!

• Avoid caffeine 4-6 hours before bed, avoid nicotine too• (actually, go ahead and avoid nicotine all the time)

• Limit or avoid alcohol before bed • Inhibits REM and stage 3 & 4 non-REM sleep

TIPS TO IMPROVE SLEEP!

• Sleep-inducing environment – quiet, dark, cool• Temperature – 60-75 degrees• Well-ventilated• Eliminate distractions – computer, TV, bright lights, phone• Clock face – don’t be a clock watcher• Comfortable bed• Limit bedroom activities to the two S’s

TIPS TO IMPROVE SLEEP!• Stick to a consistent sleep schedule as much as possible

• Even on weekends

• Soothing pre-sleep routine• Hot bath

• Non-stressful or stimulating activities

• Light reading or listening to music

• Avoid large meals and/or lots of fluids before bed

• Get enough physical activity• Try to end 3 hours before going to sleep

• Get up if not asleep in 20 minutes

• Relaxation exercises – mental & physical

LET’S RELAX, SHALL WE?

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