Sleep Deprivation: Understanding and Improving Your Sleep
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1 Sleep Deprivation: Understanding and Improving Your Sleep Presented by BHS Call: Visit: BHS. All rights reserved. 1 Training Summary It is rare for people to obtain sufficient sleep in our fast-paced, technologydriven world. Sleep deprivation generates productivity loss as well as cognitive, emotional and physical effects which can interfere significantly with our lives. At the extreme, inadequate sleep can be deadly. This seminar will explore the causes of sleep deprivation and help participants implement a plan to get back on track. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 1
2 What is Sleep? Sleep has distinct stages that cycle throughout the night in predictable patterns. Your brain stays active throughout sleep. Sleep is divided into two basic types: Rapid eye movement (REM) Non-REM sleep (NREM) Four stages Call: Visit: BHS. All rights reserved. 3 Benefits of Sleep Sleep improves learning, memory and insight. Sleep gives your heart and vascular system a much needed rest by safely lowering blood pressure. Deep sleep triggers more release of growth hormone, which fuels growth in children and boosts muscle mass and the repair of cells and tissues. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 2
3 Lack of Sleep Can. Create a sleep debt taking out a loan on your body s resources Interfere with your ability to focus and make decisions Affect mood Negatively impact health Call: Visit: BHS. All rights reserved. 5 How Much Sleep is Enough? Sleep needs vary from person to person. Healthy adults with unlimited opportunity usually sleep between 8 and 8½ hours a night. Sleep needs change throughout the lifecycle. Newborns sleep between 16 and 18 hours a day Preschool children sleep between 10 and 12 hours a day School-aged children and adolescents need at least nine hours of sleep a night. During adolescence, a big drop occurs in the amount of time spent in deep sleep. Seniors do not need less sleep but often get less due to medical conditions and medications. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 3
4 Causes for Sleep Disruptions Caffeine Nicotine Medication Psychological Disorders (bipolar disorder, schizophrenia, anxiety disorder) Hormones Working night shift Sleeping environment Emergencies Babies; children Lifestyle factors (food, exercise, socializing) Sleep disorders Source: US Department of Health and Human Services; Your Guide to Healthy Sleep Call: Visit: BHS. All rights reserved. 7 Tips for Good Sleep The National Foundation on Sleep recommends: Keeping a sleep schedule. Making sure your bedroom is a relaxing environment. Comfort is key! Getting active. Having the right sunlight exposure. Avoiding naps within six hours of your regular bedtime. Avoiding large meals before bedtime. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 4
5 What Do I Do If I Can t Stay Asleep? 1. Do some upper body stretches or Progressive Muscle Relaxation. 2. When you wake up in the middle of the night, stay in bed and listen to some soft music or an audio book with the lights out. 3. Put all clocks in your bedroom out of sight. 4. If you can't fall back asleep within about 20 minutes, go to another room. Read or engage in other quiet activities until you feel sleepy. Call: Visit: BHS. All rights reserved. 9 Common Signs of Sleep Disorders It takes more than 30 minutes to fall asleep. Waking frequently with trouble falling back to sleep. Waking too early in the morning. Feeling restless despite getting seven to eight hours of sleep at night. Feeling sleepy during the day and falling asleep at inappropriate times during the day. You have vivid, dreamlike experiences while falling asleep. You feel as though you cannot move when you first wake up. Your bed partner notes that your legs or arms jerk often during sleep. You need stimulants to stay awake during the day. Source: US Department of Health and Human Services Call: Visit: BHS. All rights reserved BHS, All rights reserved. 5
6 Personal Action Plan Based on today s training, what are two strategies you can begin working on to better your life? List obstacles that may get in your way (i.e. cost, time, fear), and identify plans to get around them. Call: Visit: BHS. All rights reserved. 11 About BHS BHS is in the business of bettering lives so employees bring their best selves to work. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 6
7 Contact BHS Available 24 hours a day, 7 days a week Language Line / TTY Accessible Access Your MyBHS Portal: Visit click My BHS Portal, enter your company s username and click LOGIN NOW. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 7
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