The Power of a Good Night's Sleep Webinar
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Transcript of The Power of a Good Night's Sleep Webinar
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• Welcome to the <Month>
Wellness Webinar: The Power of
a Good Night’s Sleep
• Presented by: Rachel Zibrowski,
Health Promotion Intern
• Complete this webinar by <Last
Day of Month> to receive 20
Reward Points
Car Crashes Medical/Occupational Errors Life-threatening Diseases
What is Sleep?
It’s still a mystery! The truth is, that most scientists are
still trying to learn exactly why people need sleep.
Sleep Cycles: REM vs. NREM
NREM Stage 1
NREM Stage 2
NREM Stage 3
REM
Between being awake and falling asleep; light sleep; easily
awakened; muscles relax with occasional twitches; eye
movements are slow
Onset of sleep; eye movement stops; slower brain waves with
occasional rapid bursts; breathing and heart rate are regular;
body temperature drops
Occurs soon after you fall asleep; Deepest and most restorative
sleep; blood pressure drops; breathing becomes slow; muscles
are relaxed; blood supply to muscles increases; tissue growth and
repair occurs; energy is restored; hormones are released
Period of increased brain activity, yet the body does not move; the
brain is active and dreams occur; eyes dart back and forth; your
breathing, heart rate, and blood pressure are irregular; body
becomes relaxed
REM = Rapid Eye Movement NREM = Non-Rapid Eye Movement
Why Do We Sleep?
Sleep Hormones:
Adenosine: Builds up in the blood while we are awake, and broken down when we are
asleep. This may explain why we build up sleep debt, because the more you
are awake, the more adenosine build up there will be. This may cause you to
sleep longer than normal or at unplanned times during the day.
Melatonin: Sleep-inducing hormone; make you feel naturally sleepy at night. Melatonin
works like our biological clock; it controls when we sleep and our sleep
patterns.
Brain Activity:
• Was considered a period of brain inactivity, but know it is
known that the brain stays active during sleep.
• REM Stage most associated with dreaming due to the
increased firing of neurons in the brain.
• Our brains are more active during REM sleep than they
are when we are awake.
Body Temperature:
• Our temperature is decreased by about 1 to 2°F.
• Our bodies have to do less to maintain temperature,
unlike during the day when we have control mechanisms
such as shivering, sweating and changing blood flow to
the skin to maintain our optimal temperature.
• Our body temperatures decrease during our REM sleep and falls to its lowest point during REM sleep.
Respiratory Changes:
• Breathing patterns change during sleep.
• Breathing slightly decreases and becomes very regular
throughout the night
Cardiovascular Activity:
• Gives our hearts a chance to rest from the constant
demands of our active lives
• Decrease in heart rate and blood pressure during NREM
sleep
Increase in Some Physiological Activity:
• While some activities are reduced during sleep, such as
kidney function and cardiovascular system, some
functions actually increase, such as:
o Digestive process
o Cell Repair and Growth
Dreams:
• Most notable, but least understood aspect of sleep.
• Often times dreams are bizarre and illogical.
• Dreaming occurs during REM sleep while Night Terrors occur during NREM sleep.
What Does Sleep Do for You?
Learning, Memory and Mood
Heart
Immunity
Hormones
Learning, Memory and Mood
• Proper brain development
• Focus, attentive and alert
Heart
• Gives our hearts much needed rest
Immunity
• Helps keep your from getting sick, and
helps your get better if your are feeling ill
• Your body works to help your immune
system fight off common infections
Hormones
• Deep sleep triggers release of growth
hormone contributing to cell and tissue
repair as well as growth in children
Getting the Sleep You Need:
Newborns (0-3 months): 14 – 17 hours each day
Infants (4-11 months): 12 – 15 hours each day
Toddlers (1-2 years old): 11 – 14 hours each day
Preschoolers (3-5 years old): 10 - 13 hours each day
School Age (6-13 years old): 9 – 11 hours each day
Teenagers (14-17 years old): 8 - 10 hours each day
Younger Adults (18-25 years old): 7 – 9 hours each day
Adults (26-64 years old): 7-9 hours each day
Older Adults (65+): 7-8 hours each day
In recent national
surveys, about 30% of
our nation is getting less
than the recommended
minimum of 7 hours of
sleep each night!
Sleep Inhibitors: Caffeine
Nicotine
Alcohol
Medications
Illegal Drugs
Pain
Allergies
Lifestyle behaviors
Psychological
Environment
Digital Toxicity:
Sleep Apnea
Restless Leg Syndrome
Sleep Disorders:
Narcolepsy
Insomnia
Sleep Apnea:
• Causes your breathing to pause, stop or get very shallow and can last any where from 10
seconds to minutes and may occur more than 30 times per hour.
• Those with Sleep Apnea tend to snore loudly, snort or make choking sounds during the night
due to the collapsed airway.
• Individuals who are overweight, male or have a family history of small air ways are more at
risk for the development of Sleep Apnea.
Restless Leg Syndrome:
• Causes powerful urges to move your legs, and may become uncomfortable when lying
down or sitting.
• Many report a creeping, crawling, tingling or burning sensation making it difficult for them to
fall asleep and stay asleep.
Narcolepsy:
• Caused by brains inability to regulate
sleep-wake cycles.
• Often characterized by fatigue, sleep
attacks, dream-like hallucinations,
and sleep paralysis.
• In addition to frequent nighttime
awakenings, narcoleptics often fall
asleep at inappropriate times and
places.
Insomnia:
• Characterized by troubles falling asleep, staying asleep, or both.
• Insomniacs often get too little sleep or have poor-quality sleep.
• It often causes problems during the day, such as extreme sleepiness, fatigue, lack of
energy, difficulty concentrating, depressed mood and irritability
Improve Your Sleep by Making It a Priority:
Stick to a Sleep Schedule, Even on Weekends:
Pick a bedtime and wake-up time and stick to them as much as possible.
Make Gradual Adjustments:
Make small changes slowly by working in smaller increments.
Skip the Snooze Button:
Try to resist hitting the snooze button. Set your alarm for the time you need to get up.
Practice a Relaxing Bedtime Ritual:
Stress during the day makes it harder to fall asleep at night. Make a list of your tasks for the
next day to get them out of your head. Keep a nightly journal to record any anxieties. And
just breathe. Take a few deep inhales and exhales to calm down your nervous system.
Exercise Daily:
Get a good workout in during the day to help your get a great night’s sleep by increasing your sleep
quality and duration.
Turn Off Electronics Before Bed:
Set a media curfew, like no smart phones or electronic use after 8:00pm each night. Keep your
phone or tablet away from the bed and out of arms reach. They keep your brain alert and prevent it
from relaxing, keeping you lying awake longer.
Be Aware of When and What You Eat:
Have a balance, nutritious dinner around the same time every night to keep your body on track. A
good rule of thumb is to eat your last meal two to three hours before bedtime.
Be Mindful of When and What You Drink:
Limit your liquids at night before bed time helps you avoid trips to the bathroom in the middle of the
night. Avoid alcohol and caffeine in the evenings to help set a sleep schedules since these
substances take hours to wear off.
Avoid Nicotine:
Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine
withdrawal.
Evaluate Your Bedroom:
Keep your bedroom temperature between 60-67 degrees Fahrenheit for optimal sleep. Often times, a
little background noise can help with falling asleep, such as white noises, nature sounds, and calming
music. Artificial light causes problems by making it more difficult to fall asleep. Shielding artificial light by
turning off your phone and turning your alarm clock away from your face can make falling asleep easier.
Sleep on a Comfortable Mattress and Pillow:
When it comes to a good night’s sleep, finding the right mattress and pillow can make all the difference!
Don’t Lie in Bed Awake for too Long:
If your are unable to fall asleep, do something to get your mind off of it and try something like reading,
watching a short amount of TV on the couch (not in bed) or listen to music until you feel tired.
Tips for Shift Workers:
Limit caffeine use
Make a transition time
between work and sleep;
use it to do quiet relaxing
activities
Make the bedroom dark and
soundproof if you have to
sleep during the day
Tell people around you that
you are sleeping during the
day and do not wish to be
disturbed
Establish a new routine right
away
When to Contact Your Healthcare Provider: • Inability to sleep affects daily
functioning
• Loud snoring or irregular breathing
• Needing pills to get to sleep
• If sleep problems may be related to
depression or anxiety
• Thank you for participating in the <Month> Wellness Webinar: <Insert Title>
• Healthwise University has captured your completion information and will provide it to You Matter at the end of the month to award 20 Reward Points.
• All points will be added to the Reward Point Tracker by the 15th of <Next Month> under the ‘Other’ section.
• Be sure to check back the 1st of next month for our latest Wellness Webinar. Remember you can access all past webinars on Healthwise University.
If you have any questions about this
webinar or the You Matter program
email us at [email protected]
