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SLEEP

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Alexis Twitchell

on 31 March 2015

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Transcript of SLEEP

average person spends 36% of their life asleep
a 90 year old spends 32 years asleep
brain does not shut down when sleeping
it's even more awake when you're sleeping
body is on a biological clock
after learning a task, sleep deprived individuals are not able to memorize it
not just laying down a memory & being able to recall info, but solving complex problems depends on a good night of sleep
synaptic connections are strengthened when sleeping
SLEEP- neuro science
genes that are important to normal sleep & are mutated predispose individuals to mental health problems
depression, schizophrenia, bipolar
some individuals who have mental illnesses (ie. bipolar) have already had sleep problems - they came first
lack of sleep leads to poor judgement
great amount of stress leads to sleep loss
suppressed immunity
tired people have higher rates of infection
shift workers have higher rates of cancer


great amount of stress messes with glucose levels
become glucose intolerant
diabetes 2
stress leads to cardiovascular disease due to increased blood pressure
patients with mental illnesses
---> sleep disruption can worsen the mental state in these patients
---> Dan Freeman used agents to stabilize sleep & reduced levels of paranoia in these individuals by 50%

1. Restoration
everything we burn/use up during the day is restored at night
genes that deal with restoration are only turned on at night when asleep
2. Energy Conservation
sleep to save calories
keep from over-eating
(less sleep leads to greater obesity)
WHY WE SLEEP
3. Brain Function
information processing
building memories
learning
sleep is NOT an indulgence
----->sleep is NOT an upgrade from economy to first class... without sleep there is no ability to fly
LIGHT
vs
DARK
body is on a light/dark sleep cycle
difficult for working class people who work night shift
(sleep all day, up @ night)
when they're trying to sleep their body is saying "wake up, its light out"
quality of sleep is poor (approximately 5 hours)
[lack of sleep]
DO YOU THINK YOU GET ENOUGH SLEEP?
HOW DO I KNOW IF I'M GETTING ENOUGH SLEEP?


if you have to ...
-use an alarm clock
-take a long time to get up
-grumpy/irritable
-need stimulants to stay awake
... you're not getting enough sleep
SLEEP FOR DUMMIES :

make room ONLY for SLEEP
dark & cool
decrease light 30 min before sleep
light increases alertness & delays sleep
get ready in a dark bathroom
turn off phone, computer, & tv

turn ON lights in morning to turn on biological clock
"MYTH BUSTING"
1. teenagers are lazy
-go to bed late & get up late (biological predisposition)
2. we need 8 hours of sleep
-some need more & some less
-all about your own body
3. old people need more sleep
-sleep requirements do not go down
4. "early to bed, early to rise makes a man healthy, wealthy, and wise"
-no evidence
well-being & sleep
mental illness & sleep are not only associated but physically linked within the brain
neuro-networks that give you normal sleep & those that give you normal mental health are overlapping
sources:

1.
TED video:
Russell Foster: Why do we sleep?

internet sites
" Insomnia on the brain"
lack of sleep can cause parts of your brain to slow down or shut down completely
Frontal lobe:
creative thinking
effect: lack of imagination/originality
Parietal lobe:
math & logic
effect: slower thought process
Temporal lobe:
language
effect: slurred speech
Prefrontal cortex:
judgement & visuals
effect: blurred vision & hallucinating
Neocotex:
memory & learning
effect: difficulty learning new tasks & making novel connections
"Driving on fumes"
In driving tests, adults who had been awake for long periods of time performed on par with drivers who had consumed alcohol.
17-19 hours without sleep= 0.05 blood alcohol level
21 hours without sleep= 0.08 BAL
LEGALLY DRUNK
24 hours without sleep= 0.10 BAL
z
z
z
nap time...
z
Nano Nap: 10-20 seconds
sleep studies haven't concluded whether there are benefits to these brief intervals
ex) nodding off on someone's shoulder on the train
Micro Nap: 2-5 min
shown to be surprisingly effective at shedding sleepiness
Mini Nap: 5-20 minutes
increased alertness, stamina, motor learning, and motor performance
Power Nap: 20 minutes
improves muscle memory and clears the brain of useless buildup information which helps with long-term memory
remembering facts, events, and names
The Lazy Man Nap: 50-90 minutes
includes slow wave & REM sleep
good for improving perceptual processing
system flooded with growth hormone great for repairing bones and muscles
10 TIPS FOR BETTER SLEEP

(1)

1. MAINTAIN A CONSISTENT SCHEDULE
2. REDUCE CAFFEINE INTAKE
3. TURN OFF COMPUTER OR TV
5. DON'T GO TO
SLEEP ON AN
EMPTY STOMACH
4. DON'T GO TO SLEEP
ON A FULL STOMACH
6. ENGAGE IN REGULAR EXERCISE
7. LIMIT BEVERAGE CONSUMPTION BEFORE BED
8. KEEP YOUR BEDROOM DARK & QUIET
9. INVEST IN A COMFORTABLE
MATTRESS, PILLOW, AND BEDDING.
10. GO TO SLEEP &
WAKE UP USING YOUR
INTERNAL CLOCK

Burner, T. (n.d.) Tips for Better Sleep. Retrieved March 22, 2015, from http://taraburner.com/health-wellness/tips-for-better-sleep.php

2.
What You Need to Know About Napping (Infographic). (2011, November 2). Retrieved March 24, 2015, from http://www.mindbodygreen.com/0-3423/What-You-Need-to-Know-About-Napping-Infographic.html
(2.)
3.
Sleep or Die. (n.d). Retrieved March 20, 2015, from http://visual.ly/sleep-or-die
(3)
4.
The Importance of Sleep Infpgraphic - Reverie. (n.d.). Retrieved March 22, 2015, from http://www.reverie.com/wp/blog/hiiiii
"The Importance of Sleep"
(4)
Sleep is beneficial for learning and memory.
Your brain remembers all new and learned information with memory consolidation.
Studies at Harvard University show that people who slept after learning performed better on tests.
1.

2.
Sleep deprivation in excess can cause weight gain due to the way our bodies process and store carbohydrates.
This alters levels of hormones that affect our appetite causing weight gain and slowed metabolism.
3.
Lack of sleep may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
For everyone's safety make sure you get your rest!
4.
Sleep is just as important as food.
When you don't get enough sleep, you do not think as clearly or effectively, resulting in irritability, lack of concentration and mood swings.
5.
Serious sleep disorders are affected by hypertension, stress, and irregular heartbeats which has a negative impact on your cardiovascular health.
6.
To keep your immune system healthy, sleep is imperative.
Sleep and rest can help your body to take on disease and illness in order to get well faster.
Alexis Twitchell
PRT T/R 9:25

5.
Foster, R. (2013, June 1). Why do we sleep? Retrieved Marh 21, 2015, from http://www.ted.com/talks/russell_foster_why_do_we_sleep
(5)
(5)
SLEEP RELATED DISORDERS.....
NIGHT SWEATS:
caused by menopause, cancer and infections
HYPERSOMNIA:
excessive daytime sleepiness is caused by narcolepsy, being overweight, use of certain medicines, or drug and alcohol use
KLEINE LEVIN SYNDROME :
Sufferers sleep up to
20 hours a day
for several weeks.
INSOMNIA:
30-50% of the population suffers from it
NARCOLEPSY:
People who suffer from this condition may fall asleep easily during the day.
PERIODIC LIMB MOVEMENT DISORDER:
Limbs move rhythmically during sleep
6.
Everything You Need to Know About Sleep in One Simole Infographic. (2014, October 30). Retrieved March 23, 2015, from http://greatlist.com/happiness/secret-better-sleep-infographic
(6)
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