Strategies for Better Sleep
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1 Strategies for Better Sleep Presented by BHS Call: Visit: BHS, All rights reserved. 1 Training Summary This seminar will review the negative impacts of sleep loss, the positive benefits of getting the right amount of sleep and the small steps you can take to create healthier sleep habits. Call: Visit: BHS, All rights reserved BHS, All rights reserved. 1
2 Training Objectives Participants will learn: The impact of sleep loss and poor sleep habits on health and safety Potential causes of sleep loss and deprivation How to assess sleep habits Relaxation tips to calm the mind and body Call: Visit: BHS, All rights reserved. 3 National Sleep Foundation Sleep Recommendations Newborns Preschool School-aged Teens Adult/Elderly hrs hrs hrs hrs. 7 9 hrs. Poor sleep habits and long-term sleep loss can affect your health. Call: Visit: BHS, All rights reserved BHS, All rights reserved. 2
3 Safety Matters! Slower reaction time Problem solving abilities decline Productivity and quality decline Impact on concentration, focus, learning and communication Frequent Moodiness Reactionary communication increases Call: Visit: BHS, All rights reserved. 5 Sleep Debt You are not getting enough sleep and you owe yourself some rest Your sleep account is negative (or in overdraft mode) Builds over time Individuals do not realize the extent of their sleep deprivation and their vulnerability to sudden sleepiness Call: Visit: BHS, All rights reserved BHS, All rights reserved. 3
4 What is Sleep Deprivation? Sleep deprivation is the study of the effects of sleep loss. Sleep deprivation causes serious problems. It often is cited as a primary or secondary cause of industrial and motor vehicle accidents. The National Highway Traffic Safety Administration estimates that in 2013 drowsy driving was responsible for 72,000 crashes, 44,000 injuries and 800 deaths. Source: Call: Visit: BHS, All rights reserved. 7 Sleep Deprivation Leads to the following significant health impacts: Depression Diabetes Heart attack/ failure Immune deficiency Injury from accidents Obesity Poor quality of life Stroke Call: Visit: BHS, All rights reserved BHS, All rights reserved. 4
5 Reasons for Sleep Disruptions Babies and children Caffeine Emergencies Hormones Lifestyle factors: food, exercise, socializing, etc. Medication Psychological disorders bipolar disorder, schizophrenia, anxiety disorder, etc. Sleep disorders Sleeping environment Working night shift without having a consistent, dependable rest plan established Call: Visit: BHS, All rights reserved. 9 Your Brain Is Always Resting While You Sleep? TRUE FALSE Call: Visit: BHS, All rights reserved BHS, All rights reserved. 5
6 Your Brain Is Always Resting While You Sleep? When you sleep, your brain is as active as when you are awake. FALSE Call: Visit: BHS, All rights reserved. 11 Importance of Quality Sleep Your brain is working hard: Restoration renewed energy Regulates hormone levels Relaxing muscles Regulating our breathing and heart rate Tissue growth and repair Sorts through what you ve learned each day (helps information stick) Your brain appears to reorganize memories, which can increase creativity Call: Visit: BHS, All rights reserved BHS, All rights reserved. 6
7 Special Considerations People whose sleep is out of sync with their body clocks or who are routinely interrupted, need to pay special attention to their sleep needs. Shift Workers Caregivers Emergency Personnel Call: Visit: BHS, All rights reserved. 13 Inventory Your Habits Why haven t I fallen asleep yet? During the Daytime Feel sluggish? Use caffeine to stay awake? Have difficulty concentrating? Track your Patterns Length of time to fall asleep Length of sleep each night Interrupted sleep patterns After a Night s Sleep Do you wake up groggy? Having difficulty concentrating? Drink caffeine? Eat a heavy meal? Call: Visit: BHS, All rights reserved BHS, All rights reserved. 7
8 Tips for Good Sleep The National Sleep Foundation recommends: Keeping a sleep schedule Relaxing bedroom environment Comfort is key! Getting more exercise Having the right sunlight exposure Avoiding naps within six hours of regular bedtime Avoiding large meals before bedtime Call: Visit: BHS, All rights reserved. 15 Relaxation Strategies for Sleep 1. Deep Breathing 2. Stretching 3. Progressive Muscle Relaxation Call: Visit: BHS, All rights reserved BHS, All rights reserved. 8
9 1 Deep Breathing Simple, yet powerful No cost You can do it anywhere You can use your mind to help you de-stress Triggers a relaxation response for better sleep Call: Visit: BHS, All rights reserved Stretching Cobra Rag Doll Downward Dog Call: Visit: BHS, All rights reserved BHS, All rights reserved. 9
10 3 Progressive Muscle Relaxation A simple and practical technique that works well for the following reasons: It relieves tension in the muscles leading to mental and physical relaxation Focusing on your body takes your attention away from worrying thoughts Tensing and releasing your muscles helps you realize what it feels like to relax Call: Visit: BHS, All rights reserved. 19 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) identify plans to get around them. Call: Visit: BHS, All rights reserved BHS, All rights reserved. 10
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. 21 Contact BHS Available 24 hours a day, 7 days a week Language Line / TTY Accessible Access Your MyBHS Portal: Visit portal.bhsonline.com, enter your company s username and click LOGIN NOW. Call: Visit: BHS, All rights reserved BHS, All rights reserved. 11
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