May 23rd, 2018
WHAT’S THE BIG DEAL ABOUT SLEEP?
Welcome!
Presenter:
Claire Cammarata, PhDDeputy Director
NYC EAP
Moderator:
Marissa Frieder, MPHProgram Coordinator
WorkWell NYC
WorkWell NYC
WorkWell NYC seeks to create workplaces that help our employees
live healthy, active lifestyles, and to provide health and well-being
services, programs, and resources at the worksite and beyond.
Relax
Diaphragmatic Breathing
• Inhale through the nose, let the air fill your abdomen
• Exhale through the mouth
• Repeat 3 times
The Big Deal About Sleep
• Sleep is just as important as diet and physical activity for supporting a healthy and long life.
Mental Health Sleep
Mental health and sleep are closely connected
It’s A Very Big Deal
• Poor sleep quality or poor sleep quantity can
also impact our:
• Motor coordination
• Memory
• Concentration
How Much Sleep Do You Really Need?
Age Hours of sleep per day
Newborns (0-3 months) 14-17 hours
Infants (4-11 months) 12-15 hours
Toddlers (1-2 years) 11-14 hours
Preschoolers (3-5 years) 10-13 hours
School-aged children (6-13 years) 9-11 hours
Teenagers (14-17 years) 8-10 hours
Younger adults (18-25 years) 7-9 hours
Adults (26-64 years) 7-9 hours
Older adults (65+ years) 7-8 hours
Poll
How many of us are meeting the recommended hours of sleep for our age group?
Sleep Disorders
Insomnia
• Characterized by an inability to initiate or maintain sleep
Restless Legs Syndrome (RLS)
• Characterized by an unpleasant “creeping” sensation, often feeling
like it is originating in the lower legs, but often associated with aches
and pains throughout the legs
Sleep Apnea
• Intermittent pauses in breath during sleep
*See a health care provider immediately if you think you may suffer from any of these conditions.
What Can I Do To Get The Sleep I Need?
Avoid food, drinks and other substances that can interfere with sleep
Increase physical activity
Spend some time preparing for sleep
What Can I Do To Get The Sleep I Need?
• Use imagery
• Fight that desire to nap
• Train yourself. Bed = Sleep
What Not To Do
Do not bring your phone, tablet, computer to bed with you
Avoid the use of prescription or over the counter sleeping aids
Be mindful of the activities you engage in close to bedtime
Resources
• NYC Employee Assistance Program (EAP)
• Located at 250 Broadway, 28th floor
• 212-306-7660 | [email protected] | nyc.gov/eap
• WorkWell NYC:
• nyc.gov/workwellnyc | [email protected]
Resources
• Center for Disease Control: Tips for Better Sleep -
cdc.gov/sleep/about_sleep/sleep_hygiene.html
• PsychCentral: 12 Ways to Shut Off Your Brain Before Bedtime -
psychcentral.com/lib/12-ways-to-shut-off-your-brain-before-bedtime/
• National Sleep Foundation - sleep.org
• American Psychological Association - psychiatry.org/news-room/apa-
blogs/apa-blog/2016/01/making-sleep-apriority
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