Sleep Hygiene

SleepIt Does a Body Good

Presentation by Elizabeth Kincade, Ph.D.--Indiana University of PA

Edited for use in Pennsylvania College of Technology’s First Year Experience Courses by

Ian Detamore

“People say, 'I'm going to sleep now,' as if it were nothing. But it's really a bizarre activity. 'For the next several hours, while the sun is gone, I'm going to become

unconscious, temporarily losing command over everything I know and understand. When the sun returns, I will resume my life.'

If you didn't know what sleep was, and you had only seen it in a science fiction movie, you would think it was weird and tell all your friends about the movie you'd seen.

They had these people, you know? And they would walk around all day and be OK? And then, once a day, usually after dark, they would lie down on these special

platforms and become unconscious. They would stop functioning almost completely, except deep in their minds they would have adventures and experiences that were completely impossible in real life. As they lay there, completely vulnerable to their

enemies, their only movements were to occasionally shift from one position to another; or, if one of the 'mind adventures' got too real, they would sit up and scream and be glad they weren't unconscious anymore. Then they would drink a lot of coffee.'

So, next time you see someone sleeping, make believe you're in a science fiction movie. And whisper, 'The creature is regenerating itself.”

― George Carlin, Brain Droppings

Ah, Sleep…

Sleep Is:A naturally recurring state characterized by reduced or

absent consciousness, relatively suspended sensory activity, and inactivity of nearly all voluntary muscles.

It is distinguished from quiet wakefulness by a decreased ability to react to stimuli and is more easily

reversible than being in hibernation or a coma. Sleep is a heightened anabolic state, accentuating the growth

and rejuvenation of the immune, nervous, skeletal and muscular systems. It is observed in all mammals and birds, as well as many reptiles, amphibians, and fish.

Sleep is…

• NOT a passive and dormant part of our lives.• A time when our brains are active .• A state of being that affects daily functioning,

and mental health.• Something we are still trying to fully

understand.

The Circadian Rhythm

• Maintains temperature, wakefulness, and other bodily rhythms over a 24-hour period.

• Light triggers brain signals that control the circadian clock, leading to increased wakefulness around bright light.

• You can reset your internal clock by adjusting your sleep schedule. This is why sleeping until noon on Sunday and then trying to go to bed at a normal time is so difficult.

What happens when we sleep:

• Nerve signaling chemicals in our brain (neurotransmitters) control whether we are asleep or awake

• Sleep is cyclical. – Stage 1 – Light Sleep– Stage 2 – Intermediate Sleep– Stage 3,4- Deep Sleep– REM sleep (dreams!)

Sleep Cycle

Benefits of SleepGood Sleep:

• Strengthens your immune system• Improves concentration, memory and physical

performance• Prevents mood swings• Gives your brain a chance to rest and repair

cells/neurons• Deep sleeps helps cell growth and repair

damage from stress and ultraviolent rays

What About Dreams?We don’t really know

• Might be the brain’s way of making sense/telling stories as it deals with random signals during sleep

• Might be meaningful information about your self and your desires

• Might be the brain strengthening memories

• Typically, your dreams contain things that occurred recently, occur frequently, or are emotionally important to you.

One thing we DO know:

The R.E.M. Stage (Dreams) is one of the stages of sleep that re-energizes us. Our bodies/our

brains need to dream.

If we don’t have enough sleep...

Continued sleep deprivation or poor sleep disturbs our ability to enter the REM stage. Once

undisturbed sleep resumes, the body “dives” into REM sleep more quickly and spends more

time there.

There are physical , emotional and behavioral impacts.

What are some you have experienced or seen in others…

Causes of Poor Sleep

• Anxiety• Stress• Substance Abuse• Caffeine• Medication side effects• Poor sleep environment• Chronic Illnesses (Asthma, GI, Hyperthyroid, Chronic pain)• Changes in routine

Healthy Sleep Practices• Get up at the same time each day, 7 days a week.

– Yes, that means on your weekends, too!

• Exercise regularly, but avoid vigorous exercise 3-4 hours before bedtime– Exercising too close to bedtime may interfere with your ability to fall asleep or

sleep well.

• Make sure to have a comfortable sleep environment, free from light and noise– Even very small sources of light (e.g. phone charge/notification lights) can disturb

your sleep.

• Eat regular meals and do not go to bed hungry– Much like exercise, don’t eat too close to bedtime.

• Avoid excessive liquids in the evening– After all, if you get up in the middle of the night to use the bathroom, you’re not

getting a full night’s sleep, are you?

And More…• Limit caffeine, alcohol, and nicotine

– All three interfere with your ability to get a quality night’s sleep.• Use your bed for sleeping and sex only• Put the clock under the bed or turn it so you can’t see it

– Watching the clock when you’re trying to sleep will increase your anxiety about not being able to sleep, making it harder to sleep.

• Avoid naps – As nice as they are, they interfere with your circadian rhythm. Better to get a

good night’s sleep and not need one!• Create a wind-down routine beginning an hour before bedtime

– We are creatures of habit. If you get into a good routine, your body will begin preparing for sleep as you’re getting ready for bed.

• Don’t take your problems to bed– It’s far better to be rested and better able to tackle your problems after waking.

Find a relaxing activity

Yoga

Journaling

Prayer/MeditationWarm Bath/Shower

What if I still cannot sleep?!

Ask A Sleep Professional

• There are medical and mental health professionals who specialize in sleep disorders

• These professionals can help you find out why sleep is difficult for you and help you to correct your sleep difficulties

• And, before you consult…

Keep a Sleep Journal and

Include the following :

• What time you go to bed.• Approximately what time you fall asleep.• How many times and how long you are up during the night.• What time you wake up in the morning.• What time you get out of bed.• Naps (how many, how long).• Exercise.• Alcohol consumption.• Caffeinated beverages consumption (how many/day).

Share your journal with your doctor

Helpful Websites

http://www.cdc.gov/sleep/

http://www.sleepassociation.org