Getting Good Sleep

University Health Center Author

08/25/2020 Added

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An educational video related to sleep and your health

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[00:00:02.237]Hello, my name is Erica, and I am a
[00:00:04.479]Nursing doctoral student, here to talk to you
[00:00:07.089]today about sleep health. This PowerPoint is
[00:00:10.509]made in conjunction with the University
[00:00:12.309]Health Center related to sleep and how it
[00:00:14.609]affects your health.
[00:00:18.647]In the next several minutes, we will discuss
[00:00:20.897]the biology of sleep to help you better
[00:00:23.397]understand what is happening in your body.
[00:00:25.767]We will also be going over the impact of
[00:00:28.197]sleep on the various aspects of your life,
[00:00:30.557]including your mental and physical health.
[00:00:33.727]Lastly, we will provide some helpful
[00:00:35.847]and healthy sleep habits you can try if you
[00:00:38.257]have been struggling with getting good sleep.
[00:00:43.479]The amount and quality of sleep are two very
[00:00:45.809]important things. The American Academy of
[00:00:48.239]Sleep Medicine recommends 7-9 hours per
[00:00:51.420]night for adults ages 18-65. There are five
[00:00:55.420]stages of sleep, often referred to as sleep
[00:00:58.350]cycles. These cycles last approximately
[00:01:01.360]90-110 minutes where you progress through
[00:01:04.330]the five stages ending in REM sleep. REM
[00:01:08.330]stands for Rapid Eye Movement, and we will
[00:01:10.930]discuss the importance of this on the next
[00:01:13.270]slide. Lastly, many of you have probably heard
[00:01:17.270]of sleep deprivation. But what does this really
[00:01:19.910]mean and how can it affect you? With as little
[00:01:22.740]as one night of inadequate sleep, symptoms
[00:01:25.400]like impaired cognitive functioning, mood
[00:01:28.050]changes, and impaired distress tolerance
[00:01:30.680]may occur.
[00:01:35.165]Going back to REM, if you remember from
[00:01:37.395]the last slide, this is the final stage in the
[00:01:39.875]sleep cycle. During this stage your muscles
[00:01:42.885]are temporarily paralyzed, your breathing
[00:01:45.345]rate increases, heart rate and blood pressure
[00:01:47.975]also increase, and most dreaming occurs
[00:01:51.075]during this phase. REM is important because
[00:01:54.055]your brain is refreshing and restoring itself
[00:01:57.010]while creating pathways for learning and
[00:01:59.460]retaining memories. If you are getting the
[00:02:02.120]recommended 7-9 hours of sleep per night,
[00:02:04.860]you will spend approximately two hours in
[00:02:07.420]a REM stage. The circadian rhythm is
[00:02:10.437]another term that is often brought up.
[00:02:12.827]This is referring to your internal body clock.
[00:02:15.847]This helps regulate your sleep and wake
[00:02:17.887]cycle and is what makes you feel tired and
[00:02:20.147]ready for bed at night. To maintain this, it is
[00:02:23.217]important to develop a regular routine and
[00:02:25.607]to try to go to sleep at the same time every night.
[00:02:30.763]Napping is important and can be beneficial if
[00:02:33.254]done correctly. Short naps, about 30-60
[00:02:35.938]minutes, are best. Longer naps may leave
[00:02:38.745]you feeling groggy and make it more difficult
[00:02:41.315]to fall asleep later at night.
[00:02:45.914]When you sleep, your body does many
[00:02:48.028]important things. It rebuilds energy needed
[00:02:51.326]for the next day, it repairs and grows new
[00:02:54.130]cells essential for proper functioning,
[00:02:57.030]and new pathways for you to help learn,
[00:03:00.710]remember things and process new
[00:03:02.970]information. So, really, how important is
[00:03:08.295]sleep? The answer to that is very, very
[00:03:11.395]important. Humans can go longer without
[00:03:14.515]food than sleep. It has big impacts on
[00:03:17.605]academic functioning, and can affect your
[00:03:20.325]ability to concentrate in class, remember
[00:03:22.855]lectures and other important things, and your
[00:03:26.235]overall grades. Inadequate sleep is just as
[00:03:30.235]detrimental to your overall academic
[00:03:32.095]performance as binge drinking and drug use.
[00:03:35.165]Lastly, another fact to drive the importance of
[00:03:37.705]this home, is that drowsy driving is similar to
[00:03:40.385]drunk driving or driving while intoxicated.
[00:03:43.395]It is estimated that nearly 83,000 car crashes
[00:03:47.072]occur annually due to drowsy driving.
[00:03:52.784]When you don't sleep well night after night,
[00:03:55.134]you may start to experience some unwanted
[00:03:57.844]side effects. This is referred to as sleep
[00:04:00.354]deprivation. Mood swings and difficulty
[00:04:02.924]concentrating, solving problems and
[00:04:05.474]remembering are all common. Your immune
[00:04:08.194]system has difficulty fighting infections, and
[00:04:10.974]you may experience weight gain and be
[00:04:13.374]at higher risk for heart disease.
[00:04:18.316]So what makes it difficult to sleep?
[00:04:20.876]There are many factors, but these are some
[00:04:23.306]that could be affecting you personally.
[00:04:25.996]It is important to evaluate what areas of
[00:04:28.216]stress you may be experiencing. Some of
[00:04:30.986]the most common include relationships,
[00:04:33.646]financial problems, school activities, and
[00:04:36.686]work. Substance use can also play a role
[00:04:41.615]as well as mental health disorders like
[00:04:45.104]anxiety and depression. In addition to these,
[00:04:48.404]some medical conditions can also affect
[00:04:50.824]your sleep, including sleep apnea and
[00:04:53.544]restless legs. Now what can we do to help
[00:04:59.484]improve our sleep? The next couple of
[00:05:01.834]slides will go over some recommendations
[00:05:04.114]to improve your sleep habits and your sleep
[00:05:06.904]environment. Starting with your sleeping
[00:05:09.334]environment, it can be helpful to remove the
[00:05:11.491]TV from your bedroom. This can be a
[00:05:14.311]distraction and keep you up at night. It
[00:05:17.290]is also important to turn off electronics
[00:05:20.060]before bed and keep your room quiet, dark
[00:05:22.649]and cool for optimum sleep. Creating a
[00:05:26.079]bedtime routine can also be helpful. Some
[00:05:28.999]examples include taking a warm shower or
[00:05:31.739]bath or meditating. To help create a healthy
[00:05:36.224]routine, it is very important to try to go to bed
[00:05:39.314]and wake up in the morning at the same time
[00:05:43.850]Also avoid alcohol and caffeine before bed.
[00:05:47.062]This can help you get a more restful night of
[00:05:49.892]sleep. Caffeine takes approximately six hours
[00:05:53.332]to wear off, and alcohol should not be
[00:05:55.662]consumed within three hours of going to bed.
[00:06:01.602]A few more recommendations to help you
[00:06:03.572]sleep better. Exercise has shown to help
[00:06:06.806]improve sleep quality. Napping during the
[00:06:09.786]day can be beneficial if it is done correctly
[00:06:12.216]as we discussed previously. It is important
[00:06:15.609]to limit the time that you take naps and
[00:06:18.844]not to do it close to bedtime. Long naps can
[00:06:22.144]leave you feeling drowsy and make it more
[00:06:25.004]difficult to sleep. Always take medications
[00:06:28.664]as prescribed and do not take medications
[00:06:31.284]that may keep you awake. Avoid heavy meals
[00:06:34.364]at bedtime. And one that may make it difficult
[00:06:38.426]to do, especially for those of you in college
[00:06:41.616]who think "I'll just catch up on sleep this
[00:06:44.766]weekend": Studies have shown you can
[00:06:47.846]only catch up one or two hours per night,
[00:06:50.606]so waiting until the weekend to sleep will
[00:06:53.376]not be very helpful.
[00:06:57.838]Do you find yourself lying awake at night
[00:07:00.108]frustrated because you can't sleep?
[00:07:02.231]Here's a few recommendations to help you
[00:07:04.161]relax and wind down. You can try some
[00:07:08.161]meditation and imagery exercises. One
[00:07:11.421]suggestion is to imagine yourself in a
[00:07:14.655]peaceful, pleasant place. Think of a place
[00:07:17.145]where you feel relaxed. Another idea is to
[00:07:20.255]get out of bed and do another non-stimulating
[00:07:22.765]activity in another room. This doesn't include
[00:07:25.379]watching TV or using electronics, as those
[00:07:28.479]can help keep you awake longer. A good
[00:07:31.739]idea might be to read a few pages in a book.
[00:07:34.822]Lastly, listening to relaxing music may help
[00:07:37.802]you feel more relaxed and can help you fall
[00:07:40.252]asleep.
[00:07:43.694]Another way to help track your sleep routine
[00:07:46.334]and gain insight into sleep symptoms is to
[00:07:49.194]keep a sleep journal. This can be helpful if
[00:07:51.894]you are working with a provider or on your
[00:07:54.254]own to evaluate sleep habits. Some things to
[00:07:57.084]write down would be: What time did you go
[00:07:59.174]to bed? What time did you actually fall
[00:08:01.484]asleep? How many times did you wake up
[00:08:03.794]during the night? What time did you get
[00:08:06.374]up and start your day? It can also be
[00:08:08.574]helpful to note anything that interrupted
[00:08:10.844]your sleep throughout the night.
[00:08:14.918]If you have trouble sleeping on a regular
[00:08:17.851]basis, it may be time to talk to your provider.
[00:08:21.291]If you find it difficult to function or you
[00:08:24.041]experience excessive sleepiness during
[00:08:26.311]the day, these are warning signs of
[00:08:29.001]long term inadequate sleep. Thank you for
[00:08:32.431]listening to this educational PowerPoint on
[00:08:35.031]sleep help. We hope you learned a thing
[00:08:37.211]or two and can apply some healthy sleep
[00:08:39.531]habits to your nightly sleep routine.

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Getting Good Sleep

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