Sleep Disorders Basics of Sleep Basics of Sleep Stages REM and NREM Sleep.
Sleep for Success! - Cornell...
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Sleep for Success! Everything you must know about sleep but are too tired to ask...
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Transcript of Sleep for Success! - Cornell...
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
