May 23rd, 2018

WHAT’S THE BIG DEAL ABOUT SLEEP?

Welcome!

Presenter:

Claire Cammarata, PhDDeputy Director

NYC EAP

Moderator:

Marissa Frieder, MPHProgram Coordinator

WorkWell NYC

WorkWell NYC

WorkWell NYC seeks to create workplaces that help our employees

live healthy, active lifestyles, and to provide health and well-being

services, programs, and resources at the worksite and beyond.

Relax

Diaphragmatic Breathing

• Inhale through the nose, let the air fill your abdomen

• Exhale through the mouth

• Repeat 3 times

The Big Deal About Sleep

• Sleep is just as important as diet and physical activity for supporting a healthy and long life.

Mental Health Sleep

Mental health and sleep are closely connected

It’s A Very Big Deal

• Poor sleep quality or poor sleep quantity can

also impact our:

• Motor coordination

• Memory

• Concentration

How Much Sleep Do You Really Need?

Age Hours of sleep per day

Newborns (0-3 months) 14-17 hours

Infants (4-11 months) 12-15 hours

Toddlers (1-2 years) 11-14 hours

Preschoolers (3-5 years) 10-13 hours

School-aged children (6-13 years) 9-11 hours

Teenagers (14-17 years) 8-10 hours

Younger adults (18-25 years) 7-9 hours

Adults (26-64 years) 7-9 hours

Older adults (65+ years) 7-8 hours

Poll

How many of us are meeting the recommended hours of sleep for our age group?

Sleep Disorders

Insomnia

• Characterized by an inability to initiate or maintain sleep

Restless Legs Syndrome (RLS)

• Characterized by an unpleasant “creeping” sensation, often feeling

like it is originating in the lower legs, but often associated with aches

and pains throughout the legs

Sleep Apnea

• Intermittent pauses in breath during sleep

*See a health care provider immediately if you think you may suffer from any of these conditions.

What Can I Do To Get The Sleep I Need?

Avoid food, drinks and other substances that can interfere with sleep

Increase physical activity

Spend some time preparing for sleep

What Can I Do To Get The Sleep I Need?

• Use imagery

• Fight that desire to nap

• Train yourself. Bed = Sleep

What Not To Do

Do not bring your phone, tablet, computer to bed with you

Avoid the use of prescription or over the counter sleeping aids

Be mindful of the activities you engage in close to bedtime

Resources

• NYC Employee Assistance Program (EAP)

• Located at 250 Broadway, 28th floor

• 212-306-7660 | eap@olr.nyc.gov | nyc.gov/eap

• WorkWell NYC:

• nyc.gov/workwellnyc | workwell@olr.nyc.gov

Resources

• Center for Disease Control: Tips for Better Sleep -

cdc.gov/sleep/about_sleep/sleep_hygiene.html

• PsychCentral: 12 Ways to Shut Off Your Brain Before Bedtime -

psychcentral.com/lib/12-ways-to-shut-off-your-brain-before-bedtime/

• National Sleep Foundation - sleep.org

• American Psychological Association - psychiatry.org/news-room/apa-

blogs/apa-blog/2016/01/making-sleep-apriority

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