Perchance to SleepDr. Dennis Marikis

Good sleep and healthy patternsDecrease Amyloid plaque

Decrease Neurofibrillary Tangles (tau protein compromised)

Happiness and Health

Enhancing Physical Resilience: happy

people generally have better sleep, lower

blood pressure and blood glucose, and

inhibition of neurofibrillary tangles and

amyloid plaque that lead to cognitive decline.

CortisolProximity to the kidneys and associated

with stress response.

Prolonged stress impairs cognitive

function.

Suppressed immune system.

Increases risk of depression and anxiety.

Sleep ChallengesNumber one symptom of depression.

Key factors in many psychological

disorders including substance abuse and

PTSD.

Exacerbates many health challenges.

Sleep ChallengesOne in four suffer some sleep challenges

One in two with chronic psychological

/physical concerns

Two primary types

1) Onset insomnia

2) Disrupted sleep cycles

Sleep ArchitectureSleep in cycles with marked brain wave

patterns

Cycles repeat patterns through the

evening

Sleep ArchitectureDecreasing to stabilizing alpha (10hz.)

Alpha to theta ( 8-6hz.)

Theta patterning ( 6-4hz.)

Delta (<4hz.)

What are Brainwaves? Brainwaves are commonly grouped into 4 different

categories: Beta, Alpha, Theta and Delta.Each brainwave pattern is associated with a different state

of mind. It is common to have varying strengths of each of these brainwave patterns occurring in the brain.Beta waves oscillate between 13 to 40 times per second (Hz).

Beta waves are generated naturally when in an aware, alert state of consciousness.

Alpha waves oscillate between 7 and 13 Hz. Alpha waves occur during periods of rest, relaxation, deep relaxation and meditation.

Theta Waves oscillate between 4 and 7 Hz. These waves improve memory and access to previously forgotten material, and sudden insight and creativity.

Delta Waves oscillate between 1 and 4 Hz. These waves dominate when a person is in a deep sleep.

Improving Sleep Hygiene

Improving Sleep HygieneListen to internal natural processes

Melatonic effect versus time structure

Improving Sleep HygieneAccommodations

1) Vary sleep times

2) Get up, get up. No snooze buttons

3) No long naps

4) Exercise in the morning5) Slow theta meditation6) Dark cool sleep space

Good Sleep Hygiene7) Beds are not a second

office/entertainment room ( Only TWO

things)

8) Two hour eat free zone prior to sleeping

9) Sleep prep (At least 30 minutes prior to

sleep)

Good Sleep Hygiene10) Watch caffeine and alcohol11) Thirty minute rule 12) Anticipate good sleep and dreams

Resilience Model of CBT-ITheta Meditation

Acknowledge sleep difficulties vs. hopelessness

Savor past sleep successes

Visualize success and good dreams.

Journal positive sleep events and dreams