SLEEP

WHAT IS YOUR DOSE & DOSAGE?

PREPARED BY: AIRE I.S

OUTLINE
 WHAT IS SLEEP?
 WHY IS GOOD SLEEP SO IMPORTANT?
 TOO MUCH SLEEP?
 GETTING MORE OUT OF YOUR SLEEP (TIPS)
 RECOMMENDATIONS
 CONCLUSION
WHAT IS SLEEP
• Naturally recurring state of mind and body
• Characterized by altered consciousness
• Relatively inhibited sensory activity, inhibition of nearly all voluntary muscles
• Reduced interactions with surroundings.

INTERFERENCE WITH NATURAL SLEEP PATTERNS?

REM(1-2 hours) & NREM

STAGE I – STAGE II – STAGE III
WHY IS GOOD SLEEP SO IMPORTANT?

• As important as eating healthy and exercising.

• It has been demonstrated that the metabolic activity of the brain decreases significantly
after 24 hours of sustained wakefulness.
• Sleep deprivation leads to impairment of memory and physical performance.
• Sleep helps humans maintain optimal emotional and social functioning while we are
awake by giving rest during sleep to the parts of the brain that control emotions and
social interactions.
WHY IS GOOD SLEEP SO IMPORTANT?
YOU ARE SLEEP DEPRIVED IF:

• Need an alarm clock in order to wake • Get drowsy after heavy meals or when
up on time driving
• Have a hard time getting out of bed in • Need to nap frequently to get through
the morning the day
• Fall asleep while watching TV or
• Feel sluggish in the afternoon
relaxing in the evening
• Get sleepy in meetings, lectures, or
• Feel the need to sleep in on weekends
warm rooms
• Fall asleep within five minutes of
going to bed
TOO MUCH SLEEP?
OH YES!!!
 RESEARCH LINKS LONGER SLEEPING HABIT
WITH:

 > 9 HOURS • Cognitive impairment

 LINKED WITH HIGHER RATES OF
MORTALITY AND DISEASE.
 LINKED WITH DEPRESSION (CAUSE
AND SYMPTOM)
• Depression
• Increased inflammation
• Increased pain
• Impaired fertility
• Higher risk of obesity
• Higher risk of diabetes
• Higher risk of heart disease
• Higher risk of stroke
GET MORE OUT OF YOUR SLEEP (TIPS)
 It’s known that sleep is a time when the body repairs and restores itself, and getting too little
rest can lead to a whole host of health problems.
 FINDING IT HARD TO SLEEP?
• Get on a schedule
• Practice Yoga, Meditation, and Mindfulness
• Do not look at your clock
• Avoid/Limit naps
• Watch what and when you eat
• Listen to relaxing music
• Exercise during the day
• Limit Caffeine
• Turn off electronics
RECOMMENDATIONS
NO PRESCRIPTION!!!
A function of your daily activities: study hours, driving hours,
duration of workout, play/work time, e.t.c
14 – 16 HOURS: BABIES
In adults, sleep of 8 to 8.4 hours is considered fully restorative
Let your body compensate for lost sleep hours
https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-
sleep-times

FEEL OF RESTORATION = OPTIMUM DOSE

EVERDAY = DOSAGE
RECOMMENDATIONS
1. BASED ON AGE GROUP:
https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-
new-sleep-times
2. FOR NIGHT WORKERS:
https://www.huffpost.com/entry/sleep-schedule-for-people-who-work-
nights_n_7036010?guccounter=1&guce_referrer=ahr0chm6ly93d3cuz29vz2xllmnvbs8&g
uce_referrer_sig=aqaaaeg8ohikmy_7m1osv7boepycfr8u8nej3utxljxif7ohccfntj2l4v2v0ves
o_vvkkg9s4woaayvdzqn2xok29c-
fx2uv5fc9hs7vfqtjjkfcb28exbckpt12q8vcpewqp9xpi50td7pcujnteusqmiaanjeabwior_j2y5g
9iek
 PRESENTATION
STYLE
 SUBJECT MATTER