FSEAP Carleton University

SLEEP

Overview

Quick factsSurrender exerciseSleep and feelings of stressSleep deprivation

ConsequencesPromoters Relaxation Exercise

Quick FactsHealthy range of hours per night for sleep 7-9

hours, average per person in North America is 8.2

If you are sleep deprived over longer periods of time, it is equivalent to 2-3 glasses of alcohol for your body

Sleep dept

The average time to fall asleep for healthy adults with no sleep problems is between 10-20 mins

Surrender ExerciseMind and body connection

Interlace your fingersFully extend your index fingersNext pull back the tips of your index fingers

until they are as far apart as possibleLook at the space between your fingersNow say “fingers come together”

Observe whether you allow, prevent or force the response to occur

Allowing Attitude

Allowing attitudeSpecifically for stressors we have little to no

control over

The impact of stress on sleep…

Substances that impact sleep

Drugs

Substances that impact sleep

Caffeine and sleep5 oz brewed coffee

85mg5 oz instant coffee 65

mg5oz brewed tea 40 mg5 oz hot chocolate 6mg1 oz baker’s chocolate

26mg12 oz cola drinks 45mg

Common medications containing caffeineTylenol with codeine

8mgExcedrin 65 mgMidol 32 mgDristan Decongestant

16mgDexatrim (diet pills)

200mg

Consequences from sleep deprivationIncreased blood pressure for people with pre-

hypertension or hypertensionIncrease in cardiovascular health issuesDifficulty concentrating and focusingIncrease in weight gain due to slowed metabolismIncreased feeling of anxiety (physical, emotional,

psychological, existential)Increase in feelings of irritability and irritable

behaviour

PromotersReducing caffeine intakeReducing cigarette consumptionTransition into lifestyle changesEating rightAvoid heavy exercise prior to sleepExercise promotes deeper sleep due to

restorative physical aspect and you take less time falling asleep and are less apt to awaken

Sleeping environment and postures

Tips for improving sleepYou can use sleep restriction to increase

sleepiness if chronic sleep issues (Erickson)Regular routine (avoid sleep debt)Pre-sleep ritualEnvironment: calm and soothing (lights and

noise)Journaling prior to bed or when awakeReading books of little to no interestGrounding and breathing exercises

RELAXATION

EXERCISE