A Good Night s Sleep Stress, Insomnia and Work Productivity The Purpose of Sleep Ontogenesis Restoration Memory Processing Anabolic/Catabolic Cycle Preservation Other Reasons 2008 Wellness Council of America 1
The Anatomy of Sleep Stages of Sleep Phase I: Transition State Phase II: Theta Waves & Spindles Phase III: Delta & Theta Waves Phase IV: Delta/Deep Sleep Phase V: REM Stages of Sleep A complete cycle lasts 90-110 minutes Most people have 3-5 REM cycles per night Infants spend 50% of their time in REM Adults spend about 20% in REM REM decreases with the aging process 2008 Wellness Council of America 2
Research reveals that we need at least one full cycle of REM The Physiology of Sleep Sleep Brain Chemistry As Serotonin Decreases Melatonin Increases 2008 Wellness Council of America 3
Sleep Brain Chemistry Factors that Increase Serotonin Food Medications Light Others Melatonin: The zzzzz hormone Melatonin: The zzzzz hormone Factors that Decrease Melatonin Food Medications Light Cell Phone use 2008 Wellness Council of America 4
A Bad Night s Sleep Over 50% of Americas are sleep deprived One-third have Chronic Insomnia At least 50% of all insomnia is stress-related A recent survey by the National Sleep Foundation found that over 60 % of Americans suffer from poor sleep quality (insomnia) resulting in everything from falling asleep on the job and absenteeism to marital problems and car accidents. Welcome to the 24/7 Information Age 2008 Wellness Council of America 5
Types of Insomnia Transient Intermittent Chronic Rebound Insomnia The Effects Insomnia Depressed Immune System Lapse of Attention Slow Thinking Irritability Poor Memory Poor Judgement Anxiety & Depression Increase in Accidents Decrease in Work Productivity 2008 Wellness Council of America 6
Insomnia & Work Productivity Presenteeism Lack of Focus Mistakes & Accidents Interpersonal Difficulties Poor Attitude Inspection Failure Rate Absenteeism Causes of Insomnia Lack of Exercise Shift Work Frequent Urination Chronic Pain Medications (Rx) Menopause Sleep Apnea Jet Lag Cell Phone Use STRESS!!!!! Stress & Insomnia Work responsibilities Finances/debt Marital issues Family issues Health issues Elder care issues Retirement issues Other issues 2008 Wellness Council of America 7
The Nature of Stress Sleep Hygiene Sleep Robbers 2008 Wellness Council of America 8
Common Sleep Robbers Light Noise Room Temperature Television, Computers Sleep Partners Pets Others Tips to Improve Your Quality of Sleep 1. Keep a Regular Sleep Cycle 2008 Wellness Council of America 9
2. Create an Ideal Sleep Ambiance Your Sleep Environment Noise, Temperature, Light, Sleeping Surface, and Other Factors 3. Get Out and Exercise Flush Out The Stress Hormones 2008 Wellness Council of America 10
4. Decrease Your Caffeine Consumption 5. Learn to Meditate 6. Move the TV out of the Bedroom 2008 Wellness Council of America 11
7. Stop Using Your Cell Phone after 6:00 p.m. 8. Avoid Alcohol & Nicotine 9. Clear Your Late Night Mind 2008 Wellness Council of America 12
10. Avoid Eating Before Bed 11. Avoid Naps During the Day 12. Keep Your Bed for Sleeping 2008 Wellness Council of America 13
References & Resources BOOKS: Glovinsky, Paul, The Insomnia Answer: A Personalized Program for Identifying and Overcoming the Three Types of Insomnia. Perigree Books. 2006. Krugman, Michael, The Insomnia Solution: The Natural, Drug-Free Way to a Good Night's Sleep. Warner Books. New York. 2005. Maas, James, Power Sleep. Quill Books. New York. 1999. Mac Farlane, Muriel, Getting a Good Night s Sleep. United Research Publishers. Encinitas, CA 2005. ARTICLES: Linton, Steven J., and Ing-Liss Bryngelsson. Insomnia and Its Relationship to Work and Health in a Working-Age Population. Journal of Occupational Rehabilitation. 10 (2) :169-183, 2000. References & Resources Websites: http://www.helpguide.org/life/sleeping.htm http://www.sleepfoundation.org http://www.americaninsomniaassociation.org/aboutaia.htm http://sleepdisorders.about.com/od/insomnia/a/stress_induced.htm http://www.medscape.com/viewarticle/557651_2 http://www.articlesbase.com/health-articles/seven-tips-to-improvesleep-and-work productivity-296010.html 2008 Wellness Council of America 14
Brian Luke Seaward, Ph.D. Paramount Wellness Institute www.brianlukeseaward.net 303.678.9962 All content and photography by Brian Luke Seaward, Ph.D. 2008 Wellness Council of America 15