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CommonHealth’s Guide to Healthy Sleep

Getting Your ZZZs. CommonHealth’s Guide to Healthy Sleep. How many hours of sleep do you get per night on average?. 5 6 7 8 9 hours? 1/3 of our lives are spent asleep. Losing sleep. Today Under 7. 1910 9 hours. Kids need sleep too. A minimum of 10 hours for most age groups.

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CommonHealth’s Guide to Healthy Sleep

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  1. Getting Your ZZZs CommonHealth’s Guide to Healthy Sleep

  2. How many hours of sleep do you get per night on average? 5 6 7 8 9 hours? 1/3 of our lives are spent asleep

  3. Losing sleep Today Under 7 1910 9 hours

  4. Kids need sleep too A minimum of 10 hours for most age groups Kids can display sleepiness as hyperactivity

  5. Why… because we have to Heart Learning Immunity Weight Mental Wellbeing • Adenosine • Melatonin

  6. What happens when we don’t get enough rest? • Accidents • Serious health problems • Dumbs you down • Low sex drive • Depression • Wrinkles • Forgetfulness • Weight gain • Risk of death • Impaired judgment about sleep

  7. Poor sleep Just one week of insufficient sleep alters the activity of our genes, which control our response to stress, immunity, inflammation and overall health.

  8. Sleep & your heart • Blood pressure normally lowers during sleep • Reduces plaque build-up in the arteries • Inadequate sleep prevents the nightly dip in blood pressure • Lack of sleep raises stress hormone levels • Causes inflammation in blood vessels • Can lead to clogged arteries and blocked blood vessels

  9. Overeating Is a poor night’s sleep to blame? Sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). Sleep Hunger Fullness

  10. Sleep Hygiene What you can do to get a good night’s sleep

  11. What if I can’t fall asleep? If after 30 minutes you can not fall asleep or go back to sleep after waking: GET UP! Try to reset your body’s signals for sleep by : • Decreasing your body temperature • Reading something boring • Keeping lights low • Writing down what is on your mind

  12. Naps

  13. The Perfect Nap

  14. Saturday Sleep In • Sleeping in can feel great…but can also mess up Monday morning because it affects your biological clock. • Do yourself a favor and stick to a regular wake up and bedtime

  15. Snoring can be serious Do you snore and also wake feeling un-rested? • Sleep Apnea is when breathing stops briefly during sleep when airway partially or completely closes • The amount of oxygen in the blood drops • Your brain wakes you enough to tighten the airway muscles so you can breathe again

  16. Could it be a sleep disorder?

  17. Sleep disorders are often treatable Talk to your

  18. Questions? Visit the TLC CommonHealth website at www.commonhealth.virginia.gov/tlc for more great sleep resources

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