Sleep for Success!

Everything you mustknow about sleep

but are too tired to ask...

The Sleep Deprivation Crisis

• Most people are moderately to severely sleep deprived. 71% do not meet the recommended 7.5-9.5 hrs/nt. (7? or less?)

• High school & college students arewalking zombies

Even middle schoolers are exhaustedand inattentive...

75%of adults experience sleep problems each week.

• Difficulty falling asleep• Middle of the night awakenings • Wake up too early

All this causes daytime sleep inertia (grogginess and lack of mental clarity)

1. Does a heavy meal, low dose of alcohol,

warm room, boring meeting or lecture ever

make you drowsy?

2. Do you fall asleep instantly at night?

3. Do you need an alarm clock to wake up?

4. Do you repeatedly hit the snooze button?

5. Do you sleep extra hours on weekends?

Are You Sleep Deprived?

The main obstacles for not getting enough sleep:

• Can’t shut brain off• Young children• Stress• Going to bathroom• Dog or cat• Partner with sleep apnea

Text

Blocks to getting the sleep necessary to be successful

- We don’t understand the importance of sleep- We don’t know how to obtain great sleep- We might suffer from sleep disorders- We overuse electronic devices that block melatonin- We think we can accomplish more if we sleep less- Our culture devalues sleep!

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Quality and quantity of sleep determines waking success!

‣ Mood‣ Alertness‣ Energy‣ Thinking‣ Academic Performance‣ Social relationships‣ Athletic ability‣ Health‣ Longevity

“There are not enough hours in the day!”

If you get adequate sleep:better mood,efficient,effective = some free time

“Top executives have a critical responsibility to take sleep seriously. Educational programs about sleep should be mandatory. If you want to raise performance you need to pay attention to this fundamental biological process.

Encouraging a culture of sleepless machismo is worse than nonsensical; it is downright dangerous and the antithesis of intelligent management.”

Sleep ThievesLack of Time Management

1. Prioritize tasks

Sleep ThievesLack of Time Management

2. Set specific times for emails /phone calls

Sleep ThievesLack of Time Management

3. Don’t overcommit

Sleep ThievesLack of Time Management

4. Keep watching tv, movies/netflix and playing video games to a minimum

9 hrs /day

• The sleeping brain is highly active:1) Regulates immune, hormone & endocrine functions essential for general health

Recent Research on Sleep

Sleep deprivation leads to: Significantly higher risk of Hypertension (heart attacks & strokes), Type II diabetes, Depression, Influenza, Skin and Allergy Problems, Cancer, Alzheimer’s Disease, Obesity.

Pilcher J, Huffcutt A. Effects of sleep deprivation on performance: A meta-analysis. Journal of Sleep Research & Sleep Medicine. 1996;19(4):318-326.

People who sleep 6 hours or lesseach night lower their resistance to

viral infection by 50%.

Improper Sleep Increases Illness

Dr. Jan Born, Univ. of Luebeck, Germany

Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Archiv. 2012;463(1):121-137.

The sleeping brain is highly active:

Recent Research on Sleep

2) Puts new information into neural networks for long term storage... essential for memory, learning, performance, problem-solving, creativity and athletic excellence.

Nir Y, Tononi G. Dreaming and the brain: from phenomenology to neurophysiology. Trends in cognitive sciences. 2010;14(2):88.

All mental events enter hippocampus.

SLEEP for peak performance

Sleep transfers information to the cerebral cortex and forms new connections of facts & concepts(memory traces).

Hippocampus

Temporal lobePrefrontalcortex

Need 8 hrs. sleep for maximum transfer and retention.

The brain can beirreversibly injured from sleep loss.

Brain Waves (EEG) and Sleep Stages

sleep spindles

Stage 4

Stage 1

Stage 2

Stage 3

Awake

Midnight 2am1am 3am 4am 5am 8am6am 7am

REM = 2 hrs

Architecture of a Good Night’s Sleep

18mREM

30mREM

60mREM

9mREMSleep

Onset

PrepubescentNarcolepsy / Sleep ApneaElderlyExecutivesH.S./College Students

0

5

10

15

20

8 10 12 2 4 6Time of day

Multiple Sleep Latency TestM

inut

es

1) Determine and meet your sleep requirement every night. It’s hard-wired, not adaptable!

Golden Rules for Peak Performance

Most adults need 7.5 to 9 hours sleep

Individual differences, genetically determined

Golden Rules for Peak Performance

From puberty to 24 you need 9.25 hours sleep

20% fall asleep in schoolInternal clock bedtime 3am, wake time 11am

Czeisler, C and Wright, K. Influence of Light on Circadian Rhythmicity in Humans. Regulation of Sleep and Circadian Rhythms. 1999;149–180.

Consequences of Shortened Sleep• Increased heart disease, diabetes, cancer, obesity• Drowsiness/microsleeps/unintended sleep seizures• Increased irritability, anxiety, depression (disconnect

between prefrontal cortex and amygdala)• Decreased socialization skills & sense of humor• Decreased motor skills and reaction time (driving) • Decreased cognitive performance:Reduced ability to process, concentrate & rememberReduced ability to communicateReduced ability for complex/multi tasking & creativityPoor decision skills and increased risk-taking • In sum: Reduced health and performance

Chronically limited sleep produces progressive neurological dysfunction in

attention and memory.Two weeks at 6hrs/nt.= One all-nighter.

Perceptual vigilance task Stanford Sleepiness Scale

8

6

40

Effect of sleep deprivation on brain activation (math)

8 hrs sleep

6 hrssleep

The Litebook Edge

Drug-free Performance Enhancement

Use Litebook for 15-20 minutes, 2 ft. away at 45 degrees; don’t stare at it✴ To jump start your morning✴ After long naps, or to extend your evening✴ For jet lag

... like 1-2 shots of caffeine without the side effects!

Objective Measures: 1 in 5 people use actigraphy

Actigraph assumptions...

$2,000

2) Establish a regular sleep/wake schedule

Go to bed and get up at the SAME TIME

every night and morning

Golden Rules for Peak Performance

Get into bright light for15 min. to start the day!

3) Get good quality sleep

Golden Rules for Peak Performance

Normal to awaken several times

Polyphasic sleeping

Disrupted Sleep

Caused by: Caffeine (after 2 p.m.)

Decrease sleep by as much as 1 hour

Fragmented Sleep

Caused by:

Caffeine (after 2 p.m.)

Nicotine

Liquor (within 3 hrs. of bedtime)

The “Power Nap”Duration of naps?

Good for stress reductionand to boost immunity

The biphasic sleep patternNo modern day siesta

Restorative Nap

Reduce your stress!

• Time management: set priorities• Physical exercise• Yoga• Meditation• Proper nutrition: Anti-inflammatory foods

1. Setting the bedroom stage:

Quiet, dark, cool

Proven Strategies for Great Sleep

65-67° F

Proven Strategies for Great Sleep

Sound ConditionerThe Dohmwww.marpac.comBed, Bath & Beyond

Masks disruptivesounds, enhancessleep depth & quality

Get a Fantastic Pillow

The pillow test

Head, neck and spinal cord in alignment

Proven Strategies for Great Sleep1. Setting the bedroom stage: dark, quiet, cool

2. Bedrooms are for sex & sleep; cover alarm clocks

95% Use electronics within one hour of bedtime

71%Sleep with or next tocellphones

Proven Strategies for Great Sleep1. Setting the bedroom stage: dark, quiet, cool2. A relaxing atmosphere; limit TV; computers; clocks

3. A hot bath, easy stretching, “Worry Time”

4. Reading as a bedtime ritual

5. Relaxation Techniques; imagery

6. If you toss & turn...

7. Sleeping pills

55,000,000 Rx

$1,000,000,000

Proven Strategies for Great Sleep

www.poweronpoweroff.com

Brain Waves (EEG) and Sleep Stages

sleep spindles

Improvement in motor muscle memoryand cognitive memory!

Minimizing Jet LagPre-flight: Adjust your biological clockAvoid early-morning departuresArrive at your destination in time for a full night’s sleepAvoid red-eye flightsPre-select a comfortable seatCheck in early at airportSpread out if possiblePack headphones, loose fitting clothesDon’t leave trip preparations until the last minute

Minimizing Jet LagIn-flight: Snag a blanket and pillow as soon as you boardAs soon as you’re seated, change your watch to “destination time”Drink lots of water and juice to counter dehydrationAvoid stimulantsAvoid alcoholWatch what you eat

Minimizing Jet Lag

TextRemove contact lensesCover yourself with a blanketUse a light-generating gadget to help reset your biological clockIf necessary, consider Power Off to induce sleepTake a hike in the aisle

Minimizing Jet Lag

Post-flight:

If you flew east...and it’s morning at your destination but still the middle of the night in your head, don’t go to sleep

If you flew west...and it’s already evening according to your biological clock, spend time outdoors in the sun

Minimizing Jet LagWhen you check in: Request an out-of-the-way roomAsk for a room with an eastern or southern exposure for more morning sunKeep the room at 65 degreesRequest extra pillows or blankets when you check inGet some exercisePack a nightlight so you can navigate the room, a good pillow and a family photo

When you check in:

Pull the drapes at night to block city light and reduce noiseBolt the door and hang out the “Do not disturb” signSet the alarm and request a wake-up callLeave business meetings or games for day 2

Minimizing Jet Lag