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Table of contents Sleep overview 3 4
Understanding sleep Sleep duration recommendations
Impacts of sleep 5
How sleep impacts your well-being and life
Improving sleep 6 7
How to improve your sleep Creating a sleep sanctuary
Sleep and travel 8
Traveling? You can still get a good night’s sleep
How to improve your sleep habits 9 Resources
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Understanding sleep
There are two types of sleep, NREM (non-rapid eye movement) and REM (rapid eye movement). Throughout a typical night, you cycle through these two types of sleep approximately every 90 minutes. NREM - 3 stages
REM
N1:
This stage lasts approximately five minutes. You have vague awareness of your surroundings but you are easily jarred awake.
During REM, your brain is active and your body is paralyzed. This is when dreaming occurs.
N2:
During N2, your brain begins to disconnect from outside input and consolidate memories.
REM restores your mind and helps with
N3: While
REM accounts for approximately 25% of
in N3, your brain waves, heartrate and blood pressure slow. Your body renews and repairs and substances are released that help improve your immune system.
Circadian rhythm is a 24-hour internal clock controlled by your hypothalamus that cycles between sleepiness and alertness. Outside factors such as daylight and darkness impact our circadian rhythms.
learning and memory. total sleep time.
Hormones also play a role in sleep. Melatonin releases when it gets dark to signal sleep. Cortisol releases when the sun rises to naturally prepare your body to wake up.
http://sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep
Surprisingly, our brains are very active while we sleep. Sleep affects our daily functioning and well-being in many ways that we are just beginning to understand.
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Hours
Sleep duration recommendations 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1
14-17 12-15
11-14
10-13
9-12 8-11
Newborn
Infant
Toddler
Preschool
0-3 mos
4-11 mos
1-2 yrs
3-5 yrs
School age
6-13 yrs
Teen 14-17 yrs
These sleep recommendations are from the The National Sleep Foundation. A few hours more or less may be recommended for some individuals.
7-9
7-9
Young adult
Adult
18-25 yrs
26-64 yrs
7-8
Older adult
65+ yrs
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Sleep deficiency can lead to physical and mental health problems including injuries, loss of productivity, difficulty learning, focusing and reacting, and increased anxiety or worry.
How lack of sleep impacts your well-being: • • • • •
Raises your risk for heart disease, diabetes and obesity Weakens immune system and your ability to fight infection Increases symptoms of depressed mood Enhances feelings of anxiety Negatively impacts memory and learning
How lack of sleep impacts your life: • • • • • • •
Reduces productivity Increases absenteeism Causes difficulty focusing and reacting Leads to poor memory or concentration Increases errors in judgment Intensifies daytime sleepiness Makes it difficult to learn
https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/learning-memory
There are a variety of sleep disorders that may impact your sleep.
Work with your primary care physician to properly diagnose and treat these conditions.
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How to improve your sleep Limit caffeine intake and related stimulants, especially after 2 p.m. Keep your phone in another room. You won’t be tempted to engage with your phone and lose track of time. Also, the light is stimulating. Establish a bedtime routine that works for the entire household and keep to a consistent schedule. This helps set the tone for the evening and prepares your mind and body for sleep. Avoid large meals a few hours before bedtime to give your body time for digestion and allow your metabolism to work properly.
Exercise releases hormones that allow you to relax and move everything through your system. However, make sure to exercise at a time that is conducive to your bed time. For example, if it’s moderate to high intensity, stop exercising at least two hours before bedtime. Cut out tobacco products, including cigars, as nicotine acts a stimulant. Moderate alcohol. It might help you fall asleep but it acts as a stimulant as it leaves your body. Nap early or not at all. If you are able to take a late nap and get eight hours of sleep at night, this is a sign of sleep deprivation. 7 6
Creating a SLEEP SANCTUARY 1
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Make sure your mattress, pillow, sheets and room are clean.
Stick to your established bedtime routine. This includes dimming lights one hour before bed. Melatonin which is needed to fall asleep - is produced in the dark.
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Keep electronics out of the bedroom.
Ease into waking up with natural light.
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Consider adding a plant in your bedroom, as oxygen helps with better sleep.
Ensure you have a good, supportive mattress and soft bed linens.
Wear comfortable clothing.
Try aromatherapy and use a scent you find calming, such as lavender, vanilla or jasmine.
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http://www.mayoclinic.org/diseases-conditions/ cancer/expert-blog/aromatherapy-and-cancer/ bgp-20056435
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Traveling?
You can still get a good night’s sleep.
Why is it harder to sleep when you travel?
Changing time zones impacts your circadian rhythm, while being away from home makes it difficult to maintain your normal bedtime routine. Unfamiliar spaces, including noises, lighting and scents, can make it harder to relax.
Sleep tips for travelers
• Prior to your trip, get a great night’s sleep at home. • Get access to natural light during the day by going for a quick walk outside or sitting near windows. • Make your hotel room sleep friendly by bringing your favorite pillow, pajamas and aromatherapy. • Don’t skip exercise. Try to fit it into your routine like you would at home. • Eat healthy meals at or around the same time you would eat at home. • Stay hydrated. Drink plenty of water throughout the day and while on the plane. • Stick to your established bedtime routine (i.e. dimming the lights one hour before bed, going to bed at the same time you normally do). • Schedule your wake-up call so you aren’t worried about waking up on time.
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Next stop: sleep how to improve your sleep habits:
• • • • •
Practice mindfulness and relaxation. Create your own sleep sanctuary. Listen to the Healthe at Cerner podcast episode on Work-Life Integration. Visit Total Brain to check out MyCalmBeat or eMindfulness Meditation. Call the Associate Assistance Program (EAP) to learn more about developing good sleep practices: • U.S.: 1-855-629-0554 • Outside the U.S.: Country-specific phone numbers • Contact your primary care provider. • Work with a chiropractor. • Connect with a Health Coach (U.S. Associates): Log into your Healthe Clinic Portal to schedule an appointment
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