healthy sleep advice turnofftechnologyatleastonehourbeforebed • establishasleepschedule get regular exercise establisharelaxingbedtimeroutine W r i t i n g
SLEEP SLEEP Problems 43% of Americans between ages of 13-64 report rarely getting enough sleep during the weekday (Hesson, 2013) 95% report using some kind of technology ( phone, computer, TV, video game) most nights within 1 hour of going to bed 1 in 10 report sleep interruption during the night because of a call or text Majority of Americans are coping with less sleep by using/abusing caffeine, sugar, and pills Benefits of good sleep Oneimportantfunctionofsleepistorestorethe immune system Our bodies need sleep to build and repair cells after all the wear and tear we experience throughout each day Sleephelpsthebrainassimilateallthenew information we have taken in making new brain cells and neurons Sleepminimizesourbodiesresponseto stressors Sleep is your superpower https:// /transcript?language=en#t-16388 What are common sleep problems? Common sleep problems Difficultygettingtosleep Wakingalotduringthenight Wakinguptooearlyandnotbeingabletogetback to sleep Wakingupfeelingunrefreshed Snoring Unpleasantfeelingsinthelegs-restlessleg syndrome Pausesinbreathing~sleepapnea Nightterrors Sleepwalking Sleep/Night Terrors Sleep terrors are episodes of screaming, intense fear and flailing while still asleep. Also known asnight terrors, sleep terrors often are paired with sleepwalking. Like sleepwalking, sleep terrors are considered a parasomnia — an undesired occurrence during sleep. A sleep terror episode usually lasts from seconds to a few minutes, but episodes may last longer. Sleep terrors affect almost 40 percent of children and a much smaller percentage of adults. However frightening, sleep terrors aren’t usually a cause for concern. Most children outgrow sleep terrors by their teenage years. Stress and SleepWhen we are laying in bed trying to sleep, we are giving our body mixed messages if we also think about the past, present and future- our body is at rest but our mind is not. Our bodies are then on alert for potential danger or threat- fight or flightUrgent messages are sent to our subconscious causing us to not be able to fall asleep or to wake often-”what was that?!”We cannot rest and relax in this state- think about the first night in a strange bed or room… • https:// &view=detail&mid=8DE5191A95096603EDB78DE5191A95096603ED B7&&FORM=VRDGAR What do you think are the obstacles to getting a night’s sleep? LightOne of the biggest obstacles that restrict a good night’s sleep is light. This is because the all-important sleep inducing hormone melatonin is extremely light-sensitive, and may not be produced unless it’s completely dark. TemperatureTemperature is also important when trying to get a good night’s sleep, as a room that is too hot will prevent your core temperature from going down, which is essential for switching on ‘sleep mode’. When you sleep, your body’s temperature drops to its lowest level, which usually occurs around 3-4 hours after you fall asleep, so keeping your bedroom cool may lead to better sleep. Worry-past, present and future Clutter ElectronicsUse of electronic gadgets with a back-lit display such as computers, mobile phones, tablets and televisions can prevent falling asleep as the gadgets activate the brain, making you more engaged with the device, therefore preventing a good night’s sleep. What can you do to avoid this? What are some ways to promote a good, restful night’s sleep? Healthy sleep advice TURNOFFtechnologyatleastonehourbeforebed • Establishasleepschedule Get regular exercise Establisharelaxingbedtimeroutine( try to do the same things each night ) Keepaworrybooknexttoyourbed Avoidcaffeinebeforebed Avoidlargemealsrightbeforebed Avoid medications that delay or disrupt sleep • Ifyoumustnapkeepitunder45minutes Keepyourbedroomcool For tonight or tomorrowThink of one thing you can do to help you get a better night’s sleep and then try it. ..Why do we dream? Some researchers suggest that dreams serve no real purpose, while others believe that dreaming isessential to mental, emotional and physical well-being. Some now believe that dreams help us process emotions, consolidatememories, and more. Why do we dream For next week1. Chapter 15 2. Sleep Journal 3. QuizDue by 11 p.m. on 11/3 Keep a Sleep Journal for 4 days- use the template from the webmd link below Keeping a sleep diary will let you learn about your sleep patterns and habits. Make a chart with spaces for: How long you think it took you to fall asleep when you first went to bed How long and well you slept How many times you woke up during the night and how long it tookyou to fall back asleep How much caffeine or alcohol you consumed and when What and when you ate and drank What emotion or stress you had What drugs or medications you tookUse the template fromhttps://
1.AccordingtoDr.MattWalker,lackofsleepwillageaman by a ________.
2. TheWorldHealthOrganizationhasclassifiednighttime shirt work as a natural _____________________.
3. Theshorteryoursleep,theshorteryour ______________.
4. Whichofthecommonsleepproblemshaveyou experienced? Which of the healthy sleep advice have you tried?
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