Sleeping through the Storm - Microsoft... · Brewed green tea 8 oz. 29 mg Gold Peak unsweetened tea...

Jill Verchota-Luce, MPH, RDN, LD, IFNCP

Health Management Consultant

May 2020

Sleeping through the StormSteps to a better night’s sleep

Marsh & McLennan Agency LLC

Overview

• How much sleep are Americans getting?

• Sleep-health connection

• Lifestyle factors that impact sleep

• Sleep disorder treatment options

• Tools you can use

2

So what’s the problem? The decline of the quality of sleep over

the years and why it matters


How much sleep are we getting?

The amount of

sleep Americans

get each night

has decreased

since 1942.

Source: Jones, J. (2013, Dec. 9). In U.S., 40% Get Less Than Recommended

Amount of Sleep. Retrieved from http://news.gallup.com/poll/166553/less-

recommended-amount-sleep.aspx

http://news.gallup.com/poll/166553/less-recommended-amount-sleep.aspx


On average, we’ve lost over an hour of sleep each night!

Average # hours of sleep:

1942 = 7.9

2013 = 6.8

How much sleep have we lost?

40% of Americans get less

than the recommended

amount of sleep.

Source: Jones, J. (2013, Dec. 9). In U.S., 40% Get Less Than Recommended

Amount of Sleep. Retrieved from http://news.gallup.com/poll/166553/less-

recommended-amount-sleep.aspx



0%

1%

2%

3%

4%

5%

6%

7%

8%

All 20-39 40-49 50-59 60-69 70-79 80+

Sleep Aid Use Increase with Age% >20 years old who used a sleep aid in the past 30 days

Age

Over 9 million

Americans

over the age

of 20 years old

use sleep

aids!

Prescription Sleep Aid Use

Chong, Y, Fryar, CD, Gu, Q. (2013, Dec.). Prescription Sleep Aid Use Among Adults: United States, 2005–2010. Retrieved online from

https://www.cdc.gov/nchs/products/databriefs/db127.htm

https://www.fox9.com/news/prescriptions-for-anti-anxiety-meds-spike-amid-coronavirus-outbreak-new-report-finds


https://www.fox9.com/news/prescriptions-for-anti-anxiety-meds-spike-amid-coronavirus-outbreak-new-report-finds


What happens to your body when you sleep?

• Both mind AND body are affected

• Memory and learning are consolidated

• Supports mood regulation

• Physical repair of the body

• Heart rate and breathing slow down

• Blood pressure lowers

• Hunger hormones are regulated

6

The Sleep-Health Connection

Darley, Dr. C. (2014). Sleep – putting in place the missing foundation for your

patient. Retrieved from American Academy of Nutrition and Dietetics Dietitians

in Functional and Integrative Medicine Practice Group portal.


• Increased BMI and risk for

obesity

• Increased risk for type 2

diabetes and cardiovascular

disease

• Increased risk for cancer

• Makes us age faster

The Sleep-Health Connection

• Lowers cognitive functioning: memory, judgement, planning, creativity

• Lower optimism and self-esteem

• Impacts energy/motivation, mood and mental health (anxiety)

• Serious safety risk when driving or operating machinery

Multiple sources – see last slide


Adults ages 18-60 years old should get at least 7 hours of sleep

each night.

• Varies by individual

• Try out an activity to determine how much sleep your body needs!!

How much sleep do I actually need?

American Academy of Sleep Medicine. (2017). Healthy sleep habits. Retrieved from

http://www.sleepeducation.org/essentials-in-sleep/healthy-sleep-habits



Celebrity sleep schedules

Ben Franklin Ellen DeGeneres Bill Gates

10 pm – 5 am(7 hours)

11 pm – 7 am(8 hours)

12 am – 7 am(7 hours)

Sleep Patterns of 21 Winners. 2017. Retrieved from:

http://www.homearena.co.uk/kc/tips/sleep-patterns-of-21-winners/

10

What you do during the daytime matters: Simple activities

during the day to optimize sleep at night


• Wake up at the same time everyday

• Open up your shades

• Drink a glass of water right away in

the morning

• Eat a nutrient-packed breakfast

– Protein

– Healthy Fats

– Carbohydrates

11

Wake-up call

Breus, M. (2017, Sept 26). The Welcoa Institute. The Impact of Sleep on Workplace Productivity. Retrieved online from: https://institute.welcoa.org/courses/impact-of-sleep


• Take a break

• Stay active daily

• Get outside midday

• Talk to someone12

Design your day to enhance sleep at night

American Sleep Association. (2017). Sleep hygiene tips – research and treatments. Retrieved from https://www.sleepassociation.org/patients-general-

public/insomnia/sleep-hygiene-tips/

Mayo Clinic Staff. (2017). Exercise and stress: Get moving to manage stress. Retrieved from: https://www.mayoclinic.org/healthy-lifestyle/stress-

management/in-depth/exercise-and-stress/art-20044469?pg=1

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art


• Did you know that people

who socialize with others

throughout their day are

more likely to have a good

nights sleep?

• Social isolation can be

harmful to your health

• Take action

Socialize

Magnavita, N. And Garbarino, O & S. (2017, Nov 6). Int. J. Environ. Res. Public Health. Sleep, health and wellness at

work: a scoping review. 14(11), 1347. Retrieved online from http://www.mdpi.com/1660-4601/14/11/1347/htm

http://www.mdpi.com/1660-4601/14/11/1347/htm


• Caffeine – Sensitivity varies by individual

– Quit at noon (or earlier)!

• Alcohol – Limit to 1-2 drinks per day

– Avoid drinking within 3 hours of bedtime

• Too much “sleepy tea”

• Midnight snacks & not eating enough

14

Dietary sleep disruptors

Division of Sleep Medicine at Harvard Medical School. (2007, Dec. 18). 12 simple tips to improve

your sleep. Retrieved from http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips

http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips


Common foods and beverages Portion Size Amount of Caffeine

Starbucks coffee, blonde roast 10 oz. 237.5 mg

Folgers ground coffee, house blend 12 oz 60-80 mg

Brewed green tea 8 oz. 29 mg

Gold Peak unsweetened tea 9.5 oz. 11.5 mg

Pepsi Zero Sugar 10 oz. 57.5 mg

Diet Coke 12 oz. 46 mg

Mountain Dew – diet or regular 12 oz. 54 mg

Barq’s root beer 10 oz. 19 mg

Rockstar & Red Bull energy drinks 8 oz. 80 mg

5-hour energy 2 oz. 200 mg

Hershey’s milk chocolate kisses 9 pieces 9 mg

Gums, chews, peanut butter, granola, ice cream varies 11-150 mg

Caffeine content of common foods and beverages:

Center for Science in the

Public Interest. (n.d.).

Caffeine chart. Retrieved

from

https://cspinet.org/eating-

healthy/ingredients-of-

concern/caffeine-chart

https://cspinet.org/eating-healthy/ingredients-of-concern/caffeine-chart


Day 1: Today, have your usual amount of coffee

Days 2-5: Blend your regular coffee with 50% decaf.

Drink that for the next four days.

Day 6: Have 25% regular coffee, 75% decaf for one day

OR switch to green tea.

Day 7: Start drinking pure decaf or herbal (not green)

teas.

How to reduce caffeine intake

Lipman, F. (2013, May 10). How to quite caffeine in 1 week (painlessly!). Retrieved from

https://www.mindbodygreen.com/0-9165/how-to-quit-caffeine-in-one-week-painlessly.html



Support for Sleep Disorders

• Sleep medicine

• CBTI (Cognitive Behavioral Therapy for Insomnia)

• Go! To Sleep program by Cleveland Clinic

• American Academy of Sleep Medicine – sleepeducation.org

• American Alliance for Healthy Sleep – www.sleepallies.org

• Sleep Foundation – sleepfoundation.org

https://www.mayoclinic.org/departments-centers/sleep-medicine/sections/overview/ovc-20407454

https://clevelandclinicwellness.com/pages/GoToSleep.htm


Beyond counting sheep: Things you can do in the evening to

prepare your body for sleep


• Limit exposure to bright lights

• Dim lights in your home

• Avoid screens 30 minutes to 2 hours before bed

• Use a blue light filter for your phone or tablet at night

(Ex. Twilight, F.Lux, Lumen)

• Choose relaxing activities before bed

• Yoga Nidra

• Epsom salt bath

Develop an evening routine



https://www.sleep.org/articles/can-yoga-help-sleep-better/


https://www.sleep.org/articles/can-yoga-help-sleep-better/


Create a bedroom environment that supports sleep:

• Dark

• Quiet

• Cool – 60-68 degrees F & well ventilated

• Comfortable mattress

• Free of pets, clocks, TVs, computers and

smart phones

Set the mood for a good night sleep





• Brain dump on paper

• Mindfulness or breathing exercise

• Be consistent and go to bed and

rise each day

– Choose a bedtime that allows you to get at least

7 hours of sleep

– Don’t go to bed unless you’re sleepy

• Get up after 20 minutes if you can’t

fall asleep

Getting into a healthy bedtime routine





Simple body scan exercise

https://www.csh.umn.edu/sites/csh.um

n.edu/files/body-scan-exercise.pdf


Purpose: To identify trends in your lifestyle and sleep patterns unique to your body.

Things to track for 1-2 weeks:

1. Time you go to bed

2. Time you go to sleep

3. Time you wake up

4. Time you get out of bed

5. Naps

6. Physical activity

7. Alcohol

9. Caffeine

23

Try out a sleep diary

American Academy of Sleep Medicine. (n.d.). Sleep diary. Retrieved from

http://yoursleep.aasmnet.org/pdf/sleepdiary.pdf



What are 1 or 2 ways you canimprove your sleep?


1. Sleep impacts the function of both body and mind

2. How you spend your day and evening has an impact on your sleep

• Light exposure and activity during day

• Relaxation and dim light at night

3. There are many simple, free lifestyle hacks you can use to help improve your sleep and that of your family!

4. Professional support is available if you struggle with a sleep disorder

Take-Aways


Sources

Klein, S. (2016, Jn. 6). 10 fascinating things that happen while you’re sleeping. Retrieved from https://www.prevention.com/health/what-happens-during-sleepDarley, Dr. C. (2014). Sleep – putting in place the missing foundation for your patient. Retrieved from American Academy of Nutrition and Dietetics Dietitians in Functional and Integrative Medicine Practice Group portal. CDC. (2013, July 1). Sleep and chronic disease. Retrieved from https://www.cdc.gov/sleep/about_sleep/chronic_disease.htmlTaheri, S. (2006, July 17). The link between short sleep duration and obesity Arch Dis Child 2006;91:881-884. Retrieved from https://www.researchgate.net/publication/6738879_The_link_between_short_sleep_duration_and_obesity_We_should_recommend_more_sleep_to_prevent_obesityMagnavita, N. And Garbarino, O & S. (2017, Nov 6). Int. J. Environ. Res. Public Health. Sleep, health and wellness at work: a scoping review. 14(11), 1347. Retrieved online from http://www.mdpi.com/1660-4601/14/11/1347/htmBreus, M. (2017, Sept. 26). The impact of sleep on workplace productivity. Retrieved from The Welcoa Institute online platform. American Department of Transportation. (n.d.). Drowsy driving: drive awake. Retrieved from https://www.trafficsafetymarketing.gov/get-materials/drowsy-driving/drive-awakeDivision of Sleep Medicine at Harvard Medical School. (2007, Dec. 18). 12 simple tips to improve your sleep. Retrieved from http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tipsAmerican Sleep Association. (2017). Sleep hygiene tips – research and treatments. Retrieved from https://www.sleepassociation.org/patients-general-public/insomnia/sleep-hygiene-tips/Jones, J. (2013, Dec. 9). In U.S., 40% Get Less Than Recommended Amount of Sleep. Retrieved from http://news.gallup.com/poll/166553/less-recommended-amount-sleep.aspxChong, Y, Fryar, CD, Gu, Q. (2013, Dec.). Prescription Sleep Aid Use Among Adults: United States, 2005–2010. Retrieved online from https://www.cdc.gov/nchs/products/databriefs/db127.htmCenter for Science in the Public Interest. (n.d.). Caffeine chart. Retrieved from https://cspinet.org/eating-healthy/ingredients-of-concern/caffeine-chartLipman, F. (2013, May 10). How to quite caffeine in 1 week (painlessly!). Retrieved from https://www.mindbodygreen.com/0-9165/how-to-quit-caffeine-in-one-week-painlessly.htmlAmerican Academy of Sleep Medicine. (n.d.). Sleep diary. Retrieved from http://yoursleep.aasmnet.org/pdf/sleepdiary.pdfAmerican Academy of Sleep Medicine. (2017). Healthy sleep habits. Retrieved from http://www.sleepeducation.org/essentials-in-sleep/healthy-sleep-habitsBreus, M. (2017, Sept 26). The Welcoa Institute. The Impact of Sleep on Workplace Productivity. Retrieved online from: https://institute.welcoa.org/courses/impact-of-sleep/Mayo Clinic Staff. (2017). Exercise and stress: Get moving to manage stress. Retrieved from: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469?pg=1

https://www.prevention.com/health/what-happens-during-sleep

https://www.cdc.gov/sleep/about_sleep/chronic_disease.html

https://www.researchgate.net/publication/6738879_The_link_between_short_sleep_duration_and_obesity_We_should_recommend_more_sleep_to_prevent_obesity

http://www.mdpi.com/1660-4601/14/11/1347/htm

https://www.trafficsafetymarketing.gov/get-materials/drowsy-driving/drive-awake

http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips

https://www.sleepassociation.org/patients-general-public/insomnia/sleep-hygiene-tips/



https://cspinet.org/eating-healthy/ingredients-of-concern/caffeine-chart




https://institute.welcoa.org/courses/impact-of-sleep/

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469?pg=1


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