sleep yourself well…if you are feeling run-down, are struggling to focus, or are feeling irritable...
TRANSCRIPT
Sleep Yourself Well
If you are feeling run-down, are struggling to focus, or are feeling irritable for no clear reason, you may want to look into your sleep patterns. Maintaining adequate amounts of quality sleep is essential to your optimal health and well-being.
AffectsofSleep Deprivation
HIGHERRISKFORILLNESS:• less than optimalimmunesystemfunction• Inflammation&bloodsugarincreases• increasedriskofdiabetes,heartdisease,stroke,andinfection.
AffectsofSleep Deprivation
• IncreaseriskofInjuryBothphysicalandmentalexhaustionIncreasestheriskofinjury,errors,andaccidents.
AffectsofSleep Deprivation
LessthanOptimalBrainFunction• Changesinbrainactivityoccur• Mentalperformancesuffers• mood,focus,andcognitivefunctionisimpacted
AffectsofSleep Deprivation
MORELIKELYTOGAINWEIGHT:• Leptin(hormoneimportantinappetitecontrol)isreduced
• appetiteandcravingsincreaseashungerisnotnaturallysuppressed
AffectsofSleep Deprivation
MORELIKELYTOSTRUGGLEWITHEMOTIONS:• Increasedfeelingsofirritability,anxiety,sadness,andanger
SleepCanHelptoIMPROVEQUALITYOFLIFE
•Increasesenergytomakebeneficiallifestylechoices(cooking,exercise,self-care,etc.)•Strengthensimmunesystem•Heightensalertness,focus,andcreativity•Improvesmood– reducesanxiety,irritability,andmentalexhaustion•Increaseslibido
HOWMUCHSLEEPDOYOUNEED?
Everyonerequiresqualitysleepforoptimalhealth,thoughhourswillvarydependingontheindividualandtheirage.Tryexperimentingwithyoursleeppatternstofindoutwhatworksbestforyou!TheNationalSleepFoundationsuggests7-9hoursofsleepforindividuals18+years.
10STEPSTOWARDSBETTERSLEEP
1.MAINTAINACONSISTENTDAILYSCHEDULE
2.REDUCEYOURDAILYINTAKEOFCAFFEINE
3.TURNOFFTHECOMPUTERORTELEVISION
4.DON’TGO TOBEDONAFULLSTOMACH
5.DON’TGOTOBEDONANEMPTYSTOMACH
10STEPSTOWARDSBETTERSLEEP6.EXERCISEREGULARLY 7.LIMITBEVERAGESBEFOREBED
8.KEEPYOURBEDROOMDARKANDQUIET
9.INVESTINCOMFORTABLEBEDDING
10.GOTOSLEEPANDWAKEUPUSINGYOURINTERNALCLOCK
RESOURCES1. SleepandHealthhttp://geti.in/1hFRmT7
2.ConsequencesofInsufficientSleephttp://geti.in/1ilGyVh
3.SleepDeprivationEffectsonHealthandWell-Beinghttp://geti.in/1s3Ehrr
4.Sleep,Performance,andPublicSafetyhttp://geti.in/1qpMIbV
5.HowMuchSleepDoWeReallyNeed?http://geti.in/1ph6pFt