sleep: want it, need it, get it! · sleep: want it, need it, get it! common signs of a sleep...
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SLEEP: WANT IT, NEED IT, GET IT!
PRESENTED BYDonna Martinson
County Extension AgentFamily and Consumer Sciences
K-State Geary County Research and Extension
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Sleep: Want It, Need It, Get It!
Kinds of Sleep• Non - R E M Sleep(Non - Rapid Eye Movement)
• REM Sleep(Rapid Eye Movement)
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Sleep: Want It, Need It, Get It!
Non-REM SleepStage 1: Light sleep
Stage 2: Eye Movement Stops
Stage 3: Considered Deep Sleep
Stage 4: Considered Deep Sleep
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Sleep: Want It, Need It, Get It!
R E M Sleep(Rapid Eye Movement)
• Usually first occurs about 90 minutes after you fall asleep– Cycles along with the non-REM stages
throughout the night• Eyes move rapidly• Breathing is more rapid• Heart rate increases• Blood Pressure increases• Dreaming occurs• Arms & legs muscles are temporarily paralyzed
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Sleep: Want It, Need It, Get It!
Sleep CyclesStage 1: Light sleep – easily awakened
Stage 2: Eye Movement Stops – slower brain waves, occasionally rapid brain waves
Stage 3: Considered Deep Sleep – difficult to awaken, brain waves like stage 2
Stage 4: Considered Deep Sleep – difficult to awaken; extremely slow brain waves
REM Sleep: Begins about 90 minutes after falling asleep;Cycles along with non-REM sleep during the night
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Sleep: Want It, Need It, Get It!
Dreams
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Sleep: Want It, Need It, Get It!
How Much Sleep Is Enough?Life Stage Average # of hours
sleep needed• Infants 16 – 18• Babies & Toddlers 12 – 14• Preschoolers 10 – 12• Elementary School Age Minimum 9• Teenagers Minimum 9• Adults 7 - 9
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Sleep: Want It, Need It, Get It!
The Sleep – Health Connection
• Brain at Work- Forming pathwaysnecessary for learning- Consolidates & fixesmemories & advances learning
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Sleep: Want It, Need It, Get It!
The Sleep – Health Connection
• Memory• Sleep neededfor short-term or working memory& procedural memory
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Sleep: Want It, Need It, Get It!
• Moods• Sleep helps withemotional control, decision-making, &social interaction• Lack of sleep increases irritability,volatility, & depression
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Sleep: Want It, Need It, Get It!
• Immune System• More sleep neededwhen body is fightinginfections or inflammations• Being well-restedimproves the body’s response to infections
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Sleep: Want It, Need It, Get It!
• Obesity• Sleep needed forappetite-regulatinghormonal balance(less ghrelin,
more leptin)
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Sleep: Want It, Need It, Get It!
• Digestive Problems
• Constipation,diarrhea,excessive gas,abdominal pain,heartburn
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Sleep: Want It, Need It, Get It!
• Heart, Blood Pressure, and Stroke• Dip in bloodpressure needed
• Too little sleepcauses increasein proteins associatedwith heart disease(C-reactive protein)
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Sleep: Want It, Need It, Get It!
• Hormones
• Growth HormoneReleased (for growth in children & boosting muscle mass in adults)
• Puberty and fertility related to release of sex hormones which occur during sleep
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Sleep: Want It, Need It, Get It!
• Diabetes• Rise & Fall of Blood Sugar Levels in a
Pattern Linked to Sleep Stage
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Sleep: Want It, Need It, Get It!
Common Signs of a Sleep Disorder
• Takes more than 30 minutes to fall asleep
• Awaken frequently• Awaken too early• Frequently don’t feel well rested• Feel sleepy during the day• Bed partner claims you snore loudly
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Sleep: Want It, Need It, Get It!
Common Signs of a Sleep Disorder
• Have creeping, tingling, crawling feelings in your legs
• Have vivid, dreamlike experiences• Sudden muscle weakness• Legs or arms jerk• Regularly need stimulants to stay
awake during the day
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Sleep: Want It, Need It, Get It!
SnoringMay indicate other health concerns, such as
sleep apnea, nasal obstruction, obesity
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Sleep: Want It, Need It, Get It!
• Tip 1 for Getting a Good Night’s SleepStick to a sleep schedule
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Sleep: Want It, Need It, Get It!
• Tip 2 for Getting a Good Night’s Sleep:Exercise, but not too late in the day
* If possible, exercise 5 – 6 hours before bedtime
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Sleep: Want It, Need It, Get It!
• Tip 3 for Getting a Good Night’s SleepAvoid Caffeine and Nicotine* Caffeine (a stimulant) can take 8 hours to wear off
* Nicotine withdrawal* Causes light sleep
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Sleep: Want It, Need It, Get It!
• Tip 4 for Getting a Good Night’s SleepAvoid Alcoholic Drinks Before Bed
* Robs deep sleep; * causes awakening in a few hours; * increases need to urinate
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Sleep: Want It, Need It, Get It!
• Tip 5 for Getting a Good Night’s SleepAvoid Large Meals and Beverages Late at Night
* Increases Indigestion & Need to Urinate
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Sleep: Want It, Need It, Get It!
• Tip 6 for Getting a Good Night’s SleepAvoid Medicines that Delay or Disrupt Sleep, if possible
* Prescribed: Heart, blood pressure & asthma medications* Over-the-counter & Herbalmedications for coughs,colds or allergies
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Sleep: Want It, Need It, Get It!
• Tip 7 for Getting a Good Night’s SleepDon’t Take Naps After 3 p.m.
* Limit naps to one hour * Can help you learn to do some tasks quicker
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Sleep: Want It, Need It, Get It!
• Tip 8 for Getting a Good Night’s SleepTake a Hot Bath Before Bed
* Helps a personRelax, Slow down,& Prepare for sleep* Body temperaturedrops when get out
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Sleep: Want It, Need It, Get It!
• Tip 9 for Getting a Good Night’s SleepHave a Good Sleeping Environment
* Eliminate light,noise & other distractions* Keep room cool* Comfortable mattress & pillow* Use bedroom forbedroom purposes
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Sleep: Want It, Need It, Get It!
• Tip 10 for Getting a Good Night’s SleepHave the Right Sunlight Exposure
* Natural sunlight30 minutes daily
* Set Biological Clock by getting 1 hour exposure to morning sunlight
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Sleep: Want It, Need It, Get It!
• Tip 11 for Getting a Good Night’s SleepDon’t Lie in Bed Awake
* If not asleep after20 minutes, do a Relaxing Activity until sleepy
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Sleep: Want It, Need It, Get It!
• Tip 12 for Getting a Good Night’s SleepRELAX, relax, relax
* Park Your Worries* Visualize Relaxing
Scenario* Tighten & Relax Muscles* De-stress rituals,
like Meditation
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Sleep: Want It, Need It, Get It!
• Final Tip for Getting a Good Night’s Sleep : See a Doctor for Trouble Sleeping
* Talk to your doctorbefore taking sleepmedications
* Read Warnings* Can create
dependency
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Sleep: Want It, Need It, Get It!
Let this be clear:Rest is not laziness.
Rest is building breaks into our lives before we
collapse so we don’t collapse.