Good Sleep
Is the # 1 predictor of life span
It is at least AS important as diet and
exercise to health
3.3 million Canadians, 15 years and older are not getting enough sleep
1/3 of life should be spent sleeping
Sleep ensures that the other 2/3 of life is spent
with optimal energy
Circadian Rhythm
A daily rhythmic activity cycle
based on 24-hour intervals
regulates necessary behaviors
Why do you NEED Sleep?
Growth and repair tissue of the body
Restores energy and resources
Removes harmful cells and toxins
Replenishes the immune system
Regulates energy use
Helps brain functions and memory
15% of Canadians get less than 6.5 hours of sleep per
night
47% of Canadians sacrifice sleep to be more
productive
Signs of Sleep
Good Sleep Bad Sleep
Restful Tossing and Turning
Continuous Frequently Waking up
Uninterrupted Trouble falling asleep
Regular sleep schedule Difficulty staying asleep
adequate amount Tired and Groggy
Easily Achieved Lack of Energy
Makeup “sleep debt” Cranky!
Achieve REM sleep with
each cycle (deep sleep)
Wake-up in the morning
feeling rested and
energized
Consequences of
Lack of Sleep
could lead to life threatening health problems
(Emsellem, H & Whiteley, C. 2006. Snooze…or Lose! 10 “No-War” ways to
Improve Your Teen’s Sleep Habits. Washington DC: Joseph Henry Press.
p. 47)
Psychological
Effects Memory
Physical
Stunts growth and development for children
Speeds up the aging process for adults
Social
dd
25% of Canadian adults admit to having trouble
falling or staying asleep
Learning:
The Contribution from Sleep
Sleep is necessary to consolidate How memory works
both types of learning 1. Throughout the Day –
temporarily stores information
Information immediately begins 2. At Night – brain consolidates
to deteriorate after 24 hours information
A full nights rest is necessary in 3. More use of information
the first 24 hours refined and enhanced
more accessible
3 consecutive nights of adequate
sleep is needed to consolidate
info.
Adequate Sleep
Easier to acquire information
Quicker access to memories
Creates more useable memory
Improves concentrate
SLEEP… z z
Stress (reduce) Nutrition
Relax before bed
Limit electronics No Napping
TV is emotionally stimulating
Limit and eliminate the need
Ban gadgets from the
bedroom
Exercise
Allows for deeper sleep
Daily
Environment
(bedroom)
Appeal to the 5 senses
Use bedroom only for sleeping
Prepare routine
Schedule time to sleep
That was Easy
Eat from the 4 food groups
• 9 out of 10 food choices
Eat foods are nutrient dense
before bed
Whole grain, cheese, berries,
cereal and milk
replenish the levels used
during the day
restore the body during sleep
Water
Drink throughout the day to
stay hydrated
many wake up feeling hungry
when they are actually
thirsty
No caffeine after 4 pm
Junk Sleep and Junk Food
causes your health to spin out of control
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