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Sleep

Sleep. BY: Derek O’neal and Courtney Roberts. Why sleep is important. Learning and memory : Sleep helps the brain commit new information to memory Metabolism and weight : Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates.

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Sleep

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  1. Sleep BY: Derek O’neal and Courtney Roberts

  2. Why sleep is important • Learning and memory: Sleep helps the brain commit new information to memory • Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates. • Safety: Sleep deprivation contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes. • Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do. • Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat. • Disease:Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

  3. Interesting Facts • The less you sleep, the more your genes contribute to how much you weigh. The more you sleep, the less your genes determine how much you weigh, and the more control you can have over your weight. • Lack of sleep can raise the sensation of hunger by 25 percent. Sleep more and you can eat more or burn more calories. • Studies show that regularly sleeping too little OR regularly sleeping too much is associated with shorter lifespan. 7-8 hours is the ideal. • Sleeping directly after learning something new will improve your ability to remember it effectively. • Experts say one of the most alluring sleep distractions is the 24-hour accessibility of the internet.

  4. Healthy Sleeping Patterns • Stick to sleep schedule • Go to bed at same time every night • Pay attention to what you eat and drink • Don’t go to bed hungry or stuffed and limit amount you drink before bed • Create a bedtime ritual • Do the same things before bed every night • Get comfortable • Room should be cool, dark, quiet, and relaxing • Limit long daytime naps • Nap should be about 10-30 minutes • Include physical activity in daily routine • Can promote better sleep, help you fall asleep and enjoy a deeper sleep • Manage stress • Too much on your mind will cause sleep to suffer; try taking a few deep breaths

  5. Exercises to Help You sleep • Spine Twists • Get on your knees & hands and bend your back up & down. • Bridge Pose • Lie on the floor with your back flat against the floor, knees up and your sides, palms facing up. Press into your heels & use your abdominals to raise you forward. • Seated Side Bend • Sit cross-legged on the floor, placing your right hand on the floor, lean to the right & stretch your arm over your head. Repeat on the other side. • Yoga • Mental Exercise • Read words associated with sleep to help you relax (cozy, warm, rest, etc.)

  6. Supplements and Medication • Chamomile Tea • It has a calming effect and the FDA considers it to be safe with usually no side effects. • Melatonin • A natural hormone that helps regulate the sleep-wake cycle. Studies show that melatonin not only helps people fall asleep, but also enhances the quality of sleep. Should only use it short-term. • Valerian • Valerian root has been used as a sedative and anti-anxiety treatment for more than 2,000 years. It may help people fall to sleep faster and improve the quality of sleep. Valerian becomes more effective over time, so it's best to take it every night for a short period of time. • Kava • It has been shown to help relieve anxiety.

  7. Technology That Help With sleep • NYX Somnus Sleep Shirt: A nightshirt embedded with fabric electronics to monitor the wearer's breathing patterns. A small chip worn in a pocket of the shirt processes that data to determine the phase of sleep. • Fitbits: A wireless-enabled wearable device that measures data such as the number of steps walked, quality of sleep, and other personal metrics. • Zeo: An alarm clock that monitors sleep states and attempts to wake people up in the best stage of sleep. The state of sleep is detected by a headband and a bedside base unit awakens the sleeper during the last light sleep phase before the desired waking time. • Smartphone Apps: Help you learn about your sleep habits and graph how well you managed to stay asleep. It also uses your device’s motion sensors to track your sleep patterns. There are also apps that make soothing sounds and turn off after a certain amount of time.

  8. NYX Somnus Shirt Zeo Fitbits Smartphone Apps.

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