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Weighing in on Sleep

Weighing in on Sleep. A good night’s sleep--. Allows us to relax, restore and revitalize our bodies Is as important as exercise or a healthy eating plan . The sleep, hormones and weight gain link. Ghrelin- appetite-stimulating hormone Leptin- stop-eating hormone

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Weighing in on Sleep

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  1. Weighing in on Sleep

  2. A good night’s sleep-- • Allows us to relax, restore and revitalize our bodies • Is as important as exercise or a healthy eating plan

  3. The sleep, hormones and weight gain link • Ghrelin- appetite-stimulating hormone • Leptin- stop-eating hormone • Lack of sleep increases ghrelin and decreases leptin. • As a result we get hungry when we are tired!

  4. Losing sleep? • Modern, busy lifestyles are stealing our sleep time. • Long work hours have reduced our sleep by nearly 20%

  5. Multiple effects on the body! Chronic sleep loss-- • Decreased growth hormone encourage weight gain. • Excess insulin which promotes the storage of body fat. • Contributes to diabetes, heart disease and hypertension.

  6. What is good sleep? • We have 4 to 5 sleep cycles each night. • Each cycle takes about 90 minutes • There are two parts to each cycle • Non Rapid Eye Movement (NREM) sleep • Rapid Eye Movement • Each has special functions.

  7. Non Rapid Eye Movement (NREM) • This is slow wave sleep and has four stages • Stage 1-lightest stage of sleep • Stage 2-brain activity continues to slow • Stage 3-Delta waves-low frequency/ high voltage waves appear and disappear • Stage 4- deepest level of sleep

  8. What happens during NREM sleep? • Muscles are relaxed • Blood pressure drops • Pulse and breathing slow down • Body temperature decreases • Digestion and metabolism are slowed • Growth hormones and other hormones are released

  9. What happens during REM sleep ? • This is when we experience most of our dreams. • Very active state. • Breathing, blood pressure, pulse rate and blood flow to brain increase • Muscles don’t move

  10. REM sleep helps • Memory • Brain chemicals called neurotransmitters are replenished • Ideas are organized • Problems are resolved • Neural circuits are stimulated and developed • Maintain good mental and emotional stability.

  11. Do you get enough sleep? • Age Hours of Sleep • Infants 16-18 hrs • 1-2 years 14-15 hrs • 3-5 years 10-13 hrs • 10 years 10 hrs • 12-18 years 8-9 hrs • 19-65 years 7-8 hrs • 65+ 7-8 hrs

  12. Tips for healthy sleeping • Create a calm routine before bed • Avoid exercising or work in late evening • Use the bedroom for sleep and privacy only • Eat a light snack such as fruit or whole wheat toast. • Avoid sleeping with pets.

  13. Sweet dreams! • See your health care provider if you snore or have ever been told you stop breathing during sleep. • Sleep disorders can be treated. • Often losing small amounts of weight helps promote a good night’s sleep.

  14. Prepared by: ZaidaBelendez, N.D., R.N. Janet Tietyen, Ph.D., R.D., L.D. Associate Professor Department of Nutrition & Food Science Extension Specialist in Food & Nutrition Family & Consumer Sciences Extension The School of Human Environmental Sciences May 2008

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