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Presented By: Bill Byron

Presented By: Bill Byron. Sleep Smarts: Improving Sleep Habits. Overview. Sleeping 101 Sleep Deprivation causes, symptoms, & consequences Tips To Healthy Sleeping. Sleeping 101. Natural sleep cycle consists of being awake during the day and asleep at night. National Sleep Foundation.

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Presented By: Bill Byron

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  1. Presented By: Bill Byron Sleep Smarts: Improving Sleep Habits

  2. Overview • Sleeping 101 • Sleep Deprivation • causes, symptoms, & consequences • Tips To Healthy Sleeping

  3. Sleeping 101 • Natural sleep cycle consists of being awake during the day and asleep at night. National Sleep Foundation

  4. Sleep Deprivation • A common condition that affects 47 million American adults! • How much sleep do adults need? A. 7 - 9 hours of sleep per night • Different people need different amounts to feel rested National Sleep Foundation & Nebraska Rural Health & Safety Coalition

  5. What Causes Sleep Deprivation? • Not enough time to sleep • Excessive worry • Stress, anxiety, depression • Repeated awakenings • Working at night • Travel • Medical Illness • Sleep disorders (insomnia) National Sleep Foundation & Nebraska Rural Health & Safety Coalition

  6. What Are Symptoms Of Sleep Deprivation? • Fatigue during the day • Lack of energy • Mood changes • Social problems • Lack of concentration • Fatigue while driving National Sleep Foundation & Nebraska Rural Health & Safety Coalition

  7. What Are The Consequences? • Increased risk of accident & injury • Physical health changes • Job Performance National Sleep Foundation & Nebraska Rural Health & Safety Coalition

  8. Fighting Fatigue Put The Focus On: • Your Personal Habits • Your Sleeping Environment • Getting Ready For Bed National Sleep Foundation

  9. Personal Habits • Determine a set bedtime and awakening time • Avoid napping during the day • Avoid alcohol & caffeine 4 – 6 hours before bedtime • Exercise regularly • Consume a healthy diet University of Maryland Medical Center & National Sleep Foundation

  10. Food For Fuel “What we choose as our fuel is going to absolutely impact the performance of our bodies.” Cindy Moore, MSRD, The Cleveland Clinic

  11. Strive For A Balanced Diet Carbohydrates – the bodies preferred source for energy Fat – too much “bad” fat can be bad for the body, however the right balance of “good” fat can be a source of energy Protein – regulates the release of the energy or power

  12. MyPyramid Suggestions • Make half of your grains whole • Vary your veggies • Focus on fruit • Get your calcium rich foods • Go lean with protein • Find your balance between food and physical activity www.mypyramid.gov

  13. Don’t Forget… The Forgotten Meal…Breakfast • Essential for energy and preparation for the day ahead • Improves alertness & concentration • Whole grain bagel w/ cream cheese, cereal w/ fruit & yogurt, whole grain toast with peanut butter & fruit Water – Lack of water can result in dehydration & fatigue.

  14. Physical Activity • Think of exercise as recess for adults. • Add exercise to your “to do list” and do it on a regular basis. • Try something new! • Love what you do!

  15. Sleeping Environment • Use bedding that is comfortable and will reduce risk of back pain • Find a comfortable room temperature • Eliminate noise and light (ear plugs, rugs, heavy curtain/drapes, double-pane windows, relaxing music) • Reserve the bed for sleeping and intimacy University of Maryland Medical Center & National Sleep Foundation

  16. Getting Ready For Bed • Establish a ritual before bed • Practice relaxation techniques • Consume a light snack before bed • Practice a comfortable sleeping position • Don’t take your worries to bed University of Maryland Medical Center & National Sleep Foundation

  17. How Comfortable Is Your Bed? Some questions to ask yourself… • Does your mattress provide the support you need? 2. Do you wake up with a sore back? 3. Is your bed big enough to provide enough room for you and your partner? 4. How do you sleep away from home, better or worse? National Sleep Foundation

  18. A Word On Television • It is not recommended to watch TV in bed before bedtime. WHY? It is a very engaging activity that stimulates our senses University of Maryland Medical Center

  19. The Silent Killer Tips Before Driving: • Get adequate sleep before driving • Schedule breaks • Have a travel companion • Avoid alcohol and/or sedative medications National Sleep Foundation

  20. Defensive Driving Tips While On The Road: • Watch for warning signs of fatigue • Stop driving and take a nap • Drink something with caffeine National Sleep Foundation

  21. Questions?

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