high precision Sleep Expert Have a relaxing sleep For a healthy start to the day Guide Sleep and rest

Transcription

1 high precision Sleep Expert s e n s o r Have a relaxing sleep For a healthy start to the day Guide Sleep and rest

2 Contents Contents 1. Our sleep 1.1 Why is sleep so important? 2. How does sleep affect our body? 2.1 Sleep and our brain 2.2 Sleep and hormones 2.3 Sleep and the immune system 2.4 Sleep and our metabolism 2.5 How much sleep do people need? 3. Sleep disorders 3.1 Causes and consequences of sleep disorders 3.2 Symptoms of sleep disorders 4. Sleep phases 5. Helpful tips to improve quality of sleep 6. The Beurer sleep sensor 6.1 How it works 6.2 What do I do with the data recorded?

3 Our sleep Our sleep 1. Our sleep Some people get into bed and fall asleep after just a few minutes whilst others spend hours unsuccessfully counting sheep, rolling from one side of the bed to the other, looking for the right sleeping position or waking up again in the middle of the night. Some people sleep for five hours and wake up fully rested whilst others are not yet fully awake after ten hours, struggling exhausted through the day. Why do we sleep and yet become tired again night after night, seemingly unaffected by the sleep stints of previous nights? People sleep so that the body can rest and the mind can process what s gone on that day. During sleep, reactions to external stimuli are reduced blood pressure, heart rate, metabolism, breathing and body temperature drop easily. The sleep-wake rhythm can only be influenced to a limited degree. We generally distinguish between non-rem phases in which there is no dream activity and REM phases in which our eyes move rapidly and we dream regularly. We go through these phases multiple times each night in a recurring rhythm. Find out more on page 14. When people have problems falling or staying asleep over a long time period (more than four weeks), we call this a sleep disorder. 58% A study on the health of adults in Germany (DEGS1) 1 found that approximately 6% of all test subjects experienced difficulties falling or staying asleep (insomnia) over the four-week period. In fact, a total of 58% of German citizens feel that they sleep too little. Small home remedies often help those affected to get back into a balanced sleep pattern. You can find tips on how to improve your sleep starting on page 16. In some cases, however, it is recommended to be examined medically for sleep disorders Why is sleep so important? Sleep researchers have discovered that people who regularly sleep for around 8 hours a night live for around 5 years longer 2. Scientists are constantly reinvestigating just how vital it is to get healthy sleep and enough of it. It s clear in any case, however, that it has a positive impact on our lives and dayto-day activities. A restful night with adequate 8h We learn during sleep and strengthen our immune system sleep is enormously important for our physical and psychological well-being. During sleep, we process, among other things, newly gained experiences more intensively than during the day. Those who don t sleep too much or too little lose weight more easily, this in turn improves mental and physical fitness. A relaxing sleep also strengthens our immune system, ensures mental balance, and improves organ and metabolic functions. 4 5

4 How does sleep affect our body? How does sleep affect our body? 2. How does sleep affect our body? 2.1 Sleep and our brain During sleep, our body switches into a kind of standby mode for recovery. But there s one part of our body that never sleeps: our brain. It s still active at night, evaluating what s gone on during the past day. Important events and information are sorted into existing categories, whilst unimportant things are deleted. Our brain cannot carry out this task when we re awake as otherwise we wouldn t be able to record the information that we re taking in during the day the processing of these stimuli would become confused, which could lead to hallucinations 3. Contents memorised shortly before falling asleep are processed particularly well. This is especially beneficial to pupils and students when it comes to learning. 2.2 Sleep and hormones Our brain is largely responsible for preparing the body for the transition between day and night and for ensuring that we are awake and fit during the day and tired at night. Nerve cells that establish the connection to the optic nerve and other cranial nerves play an important role in this. The signals that are activated due to the change between light and dark or day and night impact the immune system and our hormones. At night, for example, the hormone melatonin, a hormone that is only secreted in the dark, is released and makes us feel tired 4. Growth hormones are also released at night, helping children to grow during sleep. These hormones are also responsible for better healing of wounds. This is why damaged tissue repairs itself faster at night. During the morning, as daylight increases, the secretion of melatonin decreases and it s replaced by cortisol, a hormone that makes us more awake. Our body temperature, which falls at night, increases again in the early hours 5. Blood pressure, heart rate and breathing likewise rise again in the morning, kickstarting our bodies into action for the day. The hormone leptin is also released during sleep that enables us to go without food for eight hours or longer. As soon as we re awake, the hormone ghrelin takes over which signals hunger to the brain. In the case of chronic sleep disorders, the balance between these two opposing hormones is often disrupted, which can lead to people becoming overweight 6. People who are paying attention to their weight should therefore focus on having a balanced sleep. Damaged tissue repairs itself faster at night 6 7

5 How does sleep affect our body? How does sleep affect our body? 2.3 Sleep and the immune system During sleep, our immune system runs at full speed. Our defences are increased as more immune-active substances are secreted during sleep. This makes it easier to fight infections. As soon as we get a flu we become tired and need a lot of sleep. The natural killer substances that are also activated during sleep have a positive effect on our immune activity. Our body tells us that we re tired so that our immune system builds up again during sleep and thus the recovery process accelerates during the course of the illness. People who don t sleep enough are at greater risk of having a weakened immune system and thus being more susceptible to becoming sick. A lack of sleep that stretches over a longer period can also increase complaints such as high blood pressure or gastrointestinal problems 7. secreted less. According to a study 9, the risk of type II diabetes increases for a sleep duration of less than five hours as well as for more than nine hours per night over a long period of time. 2.5 How much sleep do people need? In general, there is no rule of thumb for the right amount of sleep. Each person has their own needs when it comes to sleep and sleep rhythm. The average sleep duration for adults is between seven and nine hours per night this can be a lot more or less, however. The most important thing for each person is to perceive sleep as relaxing without paying attention to what is considered standard. Ultimately, this decides how lively you feel during the day and whether you can concentrate when working. 2.4 Sleep and our metabolism Our sleep also regulates the metabolism of all products that we have consumed during the day. Those who sleep too little run the risk of their metabolism not being carried out completely. This can lead to type II diabetes or obesity 8. Not enough sleep can inhibit the release of insulin, which can lead to a resistance to insulin. Its hormonal opponent, glucagon, which can raise blood sugar levels again, is People who don t sleep enough are at greater risk of having a weakened immune system 8 9

6 Sleep disorders Sleep disorders 3. Sleep disorders A sleep problem 10 is when there is too much or too little time between sleeping, it s difficult to fall asleep, or the sleep is frequently interrupted and thus not restorative. Clear signs of a chronic sleep disorder include not getting a complete night of restful sleep for three or more nights per week over a time period of at least one month and feeling exhausted or irritated during the day. There are different forms of sleep disorders: Sleep experts distinguish between over 80 different forms of sleep disorder, the most common being: Sleep apnoea: Circadian sleepwake rhythm disorders: Sleep apnoea includes sleep-related breathing disorders that can cause sleep problems where dangerous interruptions to breathing occur during sleep. Typical symptoms of sleep apnoea include snoring and fatigue. The cause is mostly narrowed airways, not infrequently due to being overweight. This disorder often develops in the form of jetlag or among shift workers. The sleep-wake rhythm is difficult to predict accurately and the person affected finds it difficult to go to sleep at normal times. Insomnia: A disorder related to falling and/or staying asleep. Those affected have difficulties falling asleep, frequently waking up at night and then finding it difficult to get back to sleep. People who suffer from insomnia often wake up too early in the morning. With long-term persistence of the sleep disorder, those affected complain of daytime sleepiness, increasing irritability and limited productivity. Restless legs syndrome: Those affected suffer from a sleep-related movement disorder. This is manifested by unpleasant abnormal sensations in the legs and is often felt as a pulling or tearing pain, or as tingling. 11 Hypersomnia: Hypersomnia, also known as somnolence, includes disorders with increased daytime sleepiness. This results in unintentionally falling asleep or nodding off during the day and the feeling of being permanently sleepy. Somnolence often develops in conjunction with mental illnesses or pronounced sleep apnoea. Parasomnias: During sleep, disturbances such as sleep walking, sleep talking, nightmares or grinding of teeth occur. This type of sleep disorder typically occurs episodically. Parasomnias are subdivided into four categories: Wake-up disorder (e.g. sleep walking) Sleep-wake transition disorder (e.g. sleep talking) REM sleep parasomnias (e.g. nightmares) Other parasomnias (e.g. grinding of teeth) INFO Sleep disorders are also classified according to their duration. We differentiate between: acute (up to four weeks) subacute (up to six months) and chronic (longer than six months) sleep disorders

7 Sleep disorders Stress, depression and other illnesses can be causes of sleep disorders IMPORTANT If you notice any of these symptoms in yourself and suspect you have a sleep disorder, always consult a doctor. Since sleep disorders can lead to a chronic condition, it s important to identify and treat these early on. 3.1 Causes and consequences of sleep disorders People who don t sleep enough often suffer from psychological effects. Diminished mental performance is just the start. It can also make us increasingly irritated and moody, possibly leading to personality disorders or even suicidal thoughts. Sleep disorders equally have a negative impact on our body, impairing muscle tension, breathing, heart rate, blood pressure, body temperature and even our hormones and metabolism. Stress, depression and other illnesses can be causes of sleep disorders. People who try to tackle these with medication can often even cause the opposite effect since these remedies sometimes only work in the short term. The consumption of alcohol and nicotine as well as a bad sleeping environment in the form of an unsuitable mattress, noise disturbances, too much light or even the wrong indoor environment in the bedroom can caused disturbed sleep. People who do sport not long before going to bed do just as little good as someone who eats meals that are hard to digest too late in the evening. Your should therefore allow yourself and your body at least two hours rest before going to sleep. You don t have to forego eating in the evening a light meal is always allowed. 3.2 Symptoms of sleep disorders A lack of sleep can have a variety of physical and mental consequences. According to studies, a lack of sleep leads, among other things, to an impaired metabolism of carbohydrates. Blood sugar levels increase and production of the thyroid hormone (insulin) gets confused. This also favours a resistance to insulin, for example, which triggers diabetes. 12 Other effects include: Daytime sleepiness Lack of restorative sleep Irritability Problems with concentration and attention Impaired performance Lack of drive Loss of appetite Mood swings, disturbances in social behaviour, accidents, and many more People who go for more than 24 hours straight without sleep suffer from severely impaired cognitive performance. This roughly corresponds to an alcohol level of 0.85 per mille. 48 hours of sleep deprivation can also lead to hallucinations and memory loss

8 Sleep phases Sleep phases 5 7 times per night Light sleep Light sleep is divided into two phases: The first phase is very short and only lasts just under 10 minutes. During this time the tension in your muscles reduces and they begin to twitch. In the second phase the muscles are relaxed. Light sleep accounts for around 50% of the healthy sleeping time. During this sleep phase, the sleeper responds particularly easily to external stimuli, i.e. they wake up more quickly. Deep sleep Breathing is now very even and the heart rate slows down. The muscles slacken. It is difficult to wake up the sleeper; they are recovering from physical activity. 4. Sleep phases Our sleep is made up of different phases that always take place in the same sequence and are repeated five to seven times per night. Whilst falling asleep, our pulse, breathing rate and blood pressure stabilise and become more even as brain activity changes. TIP If you wake during the deep sleep phase, there is the greatest risk that you will feel tired and worn out, and that your day will get off to a bad start. An alarm clock with a sleep phase wake function recognises an almost-awake moment and orientates itself towards this. This makes getting up easier. REM sleep REM ( Rapid Eye Movement ) sleep kicks in every minutes: Your eyes move rapidly, your brain is very active (you have many dreams), your breathing becomes irregular and your muscles are very relaxed. The time span of actions we perform in dreams corresponds roughly to real time. When an action we re dreaming about lasts for a longer period of time, the dreamer continues the action like a television series 14. Based on an average lifespan, we spend around six years dreaming. We have already forgotten 50% of our dreams just five minutes after waking up; after ten minutes this figure is 90%

9 Helpful tips to improve quality of sleep Helpful tips to improve quality of sleep 5. Helpful tips to improve quality of sleep To gain a restful night s sleep, there are a few simple means and ways that a large number of people are already using to deliver the desired result. TIP If you suspect you have a sleep disorder and you feel worn out and sleepy during the day, there are various systems you can use to find out more about your sleep. If you monitor your sleep, you can learn a lot about your body functions and thereby discover the possible cause of any sleep problems. The Beurer SE 80 SleepExpert sleep sensor is a good option for carrying out this monitoring. Basil Lavender Hops Lemon balm Valerian Passion flower Do not put yourself under necessary pressure to get to sleep. Try to establish a regular routine. Get up at the same time every day and adopt a fixed daily rhythm. Don t go to bed until you are really tired. We often try to force ourselves to sleep, which causes us to lie awake for hours. Ensure you have a good sleeping environment. A room temperature of between 16 C and 18 C is best. Sleeping rituals such as a relaxing warm bath, relaxation exercises or even a bit of reading can help you to unwind. Alcohol, caffeinated drinks, nicotine or food that is hard to digest should be avoided before going to bed. Use a pillow with a sleep-promoting effect: Hops, millet or spelt, for example, have a calming effect. Your bed should only be used for sleeping and not as a workspace, for example. Sufficient physical activity during the day can lead to a restful night however, you must get some rest BEFORE going to bed. The herb garden contains many plants that are conducive to sleep: e.g. valerian, hops, lavender, lemon balm, passion flower herb, basil, oat and St. John s wort Keep a sleep diary over several weeks. Documentation shows whether you re getting enough sleep and often reveals possible causes of sleep disorders

10 Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Aenean commodo ligula eget dolor. Aenean massa. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Donec quam felis, ultricies nec, pellentesque eu, pretium quis, sem. Nulla consequat massa quis enim. Donec pede justo, fringilla vel, aliquet nec, vulputate eget, arcu. Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Aenean commodo ligula eget dolor. Aenean massa. Cum sociis natoque penatibus et magnis dis eget dolor. Aenean massa. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Donec quam felis, ultricies nec, pellentesque eu, pretium qtes, nascetur ridiculus mus. Donec quam felis, ultricies nec, pellentesque eu, pretium quis, sem. Nulla consequat massa quis enim. Donec pede justo, fringilla vel, aliquet nec, eget dolor. Aenean Lorem ipsum siadipiscing elit. eget dolor. Aenean massa. Cum sociis natoque penatibus Lorem ipsum dolor sit amet, conr adipiscing elit. Aeneat dolor. Aenean massa. Cum sociis Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Aenean commodo ligula eget Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Aenean commodo ligula eget dolor. Aenean massa. ctetuer adipiscing elit. Aenean commodo ligula eget dolor. Aenean massa. Cum sociis natoque Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Aenean commodo ligula eget dolor. Aenean massa. ctetuer adipiscing elit. Aenean commodo ligula eget dolor. Aenean massa. Cum sociis natoque eget dolor. Aenean massa. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Donec quam felis, ultricies nec, pellentesque eu, pretium qtes, nascetur ridiculus mus. Donec quam felis, ultricies nec, pellentesque eu, pretium quis, sem. Nulla consequat LOREM IPSUM SIT DOLOR AMET Lorem ipsum dolor sit amet, Lorem ipsum dolor sit ameter :35 Lorem ipsum dolor sit amet, consectetuer adipiscing elit :35 Lorem ipsum dolor sit amet, :35 consectetuer adipiscing elit. Lorem ipsum dolor sit amet, consectetuer adipiscing elit. M M M M M M Lorem ipsum sit dolor Sit dolor The Beurer SE 80 SleepExpert sleep sensor The Beurer SE 80 SleepExpert sleep sensor 6. The Beurer sleep sensor SE 80 SleepExpert Whilst you re counting sheep at night, there s someone monitoring your sleep, evaluating it night after night. This data helps to improve your quality of sleep. From the clinical sector to your home M With the same precision as in a sleep laboratory, now also available for use in your own bedroom. in cooperation with: Proactive Patient Care BREATHING RATE HEART RATE SLEEP PHASES high precision Sleep Expert s e n s o r When developing the Beurer SE 80 SleepExpert sleep sensor, we drew heavily on experience gained from the professional use of devices for measuring vital signs in hospitals and on many years of research. The innovative, non-contact sleep sensor accurately and reliably records your sleep. This provides you with a deeper understanding of your sleeping behaviour, which will ultimately improve the quality of your sleep and life as a whole, also thanks to individual tips. The SE 80 is simply positioned at shoulder height underneath the mattress and records your heart rate, breathing rate and your movements during sleep. Using these values, it can determine which sleep phase you are in and when. It also creates a daily Sleep score. To do so, an app uses the recorded values to calculate an index, which clearly indicates the quality of your sleep each night. With the free of charge Beurer SleepExpert app (App Store and Google Play), you can view graphic displays of all the recorded values and compare these with one another. The diary function enables influencing factors such as sport or alcohol consumption to be taken into account

11 The Beurer SE 80 SleepExpert sleep sensor The Beurer SE 80 SleepExpert sleep sensor Non-contact sensor 6.1 How it works Before data can be recorded, the SE 80 Sleep Expert must be positioned at shoulder height under the mattress. Pressure is exerted on the mattress through both movement as well as breathing and heart rate. The sensor used in the SE 80 Sleep Expert, which was specially developed for this application, detects any fluctuations in pressure and records these throughout the night. The free of charge SleepExpert app was developed to present the data on breathing and heart rate, movement, sleep phases and duration, etc. and to be able to subsequently evaluate the quality of sleep. After you ve linked your SE 80 to the app, the data can be recorded and evaluated. The SE 80 has a non-contact application, meaning that the sleeping person isn t restricted in any way and there s no other disruptive device visible on the bedside table or the like. In addition to comfort, the SE 80 also provides accurate measurement results. As well as the sensor, the intelligent algorithm is also a key part of the process. Features Using the app* provides you with the following functions: Calculation of sleep quality and clear display of information with the Sleep score Detection of the fall-asleep time, wake-up frequency and sleep duration Clear overview of the individual sleep phases Fresh Wake function (gentle alarm function through detection of sleep phase) Personalised sleep tips adapted to your sleeping behaviour Sleep view/analysis view (daily/weekly/monthly view) Combination of heart rate/breathing rate/movement rate Diary function Phases of the moon *System requirements: Bluetooth 4.0, ios from version 8.0, Android devices from version 4.3 with Bluetooth Smart Ready 20 21

12 The Beurer SE 80 SleepExpert sleep sensor The Beurer SE 80 SleepExpert sleep sensor 6.2 What do I do with the data recorded? Your sleep has now been recorded over several days or weeks and saved and presented via the app. All well and good, but what do you now do with this data? It s very simple you process this data according to your particular requirements! For example, it is discovered that you ve not reached your sleep target because there were too many awake phases during the night and a deep sleep phase regularly takes place precisely at the time when you normally get up. Perhaps the recordings also indicate parasomnias or irregular breathing. Each individual must decide for themselves how to process the information provided. However, it is important to get to the bottom of the problem in the case of sleep disorders or frequently occurring daytime sleepiness. This should be done early on before a disorder becomes chronic. By recognising the problem, it s often possible to deal with it or provide relief using simple home remedies (e.g. right sleeping environment, sleeping rituals, etc.). One thing is certain: relaxed sleep is essential for a healthy life. BREATHING RATE PRECISE MEASUREMENT HEART RATE SLEEP PHASES Sleep analysis from the professional sector NOTE Please contact your GP or a sleep specialist if you ve already been sleeping badly for 4 weeks or if you don t notice any improvement in your sleep or daytime sleepiness despite having made changes to your sleep and waking-up habits as well as your lifestyle over a time period of 4 weeks. + DETAILED ANALYSIS = TOP Improve sleep quality through individual tips 22 23

13 Space for your dreams Space for your dreams 24 25

14 Sources We wish you a good night s sleep! Images fotolia.com/ ag visuell, fotolia.com/ emer, fotolia.com/ marilyn barbone, fotolia.com/ spline_x, fotolia.com/ yurakp, fotolia.com/ Nazzu, fotolia.com/ dusk, fotolia.com/ Warren Goldswain, fotolia.com/ Sebastian Kaulitzki Sources Degs/degs_w1/degs_w1_node.html schlaf-warum-schlafen-wir sonstige-wirkstoffe/melatonin Schlafstoerungen-Warum-Schlaf-so-wichtig-ist-55476_2.html schlafstoerungen/schlaf-warum-schlafen-wir de_news_6_0_1374_schlafmangel-erh-ht-das-risiko-f-r-stoffwechselst-rungen.html schlafstoerungen-symptome.html?gclid=cm-iy7tx98qcfqjktaodfigaia schlafstoerungen/schlaf-warum-schlafen-wir bausteine-des-erholsamen-schlafes-wie-bettklima-schlaflage-usw/schlafphasen Each last accessed on 22/06/2015 high precision Sleep Expert s e n s o r 26 27

15 _1115 Subject to errors and changes Beurer GmbH. P.O. Box Ulm. Soeflinger Strasse Ulm. Germany Tel / Fax /