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Tiffany Stella

on 15 July 2015

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Transcript of Sleep

Sleep Health Index 2014
Tiffany Stella
1st Year Occupational Therapy Student
Concordia University- Wisconsin
I LOVE sleep!
What is Occupational Therapy?
Create a Higher Quality of life
Create a Fulfilling and Meaningful Life
Use Occupations to help:
Restore Function
Prevent illness
Promote Health and Wellness
Occupations Include:
Spending time with family
Anything you do in your daily life!
Sleep is
What is Sleep?
Let's take a quick sleep survey!

Raise your star to answer "yes"
How many of you sleep?
How many of you get 9 or more hours of sleep a night?
How many of you get 7 to 8 hours of sleep a night?
How many of you get 5 to 6 hours of sleep a night?
How many of you get 4 or less hours of sleep a night?
How many of you think you get good quality, restful sleep?
How many of you think you get bad quality, unrestful sleep?
How many of you are going to get some sleep during this presentation?
True or False?
Sleep Myths

True or False?
The older you get, the less sleep you need
True or False?
Snoring is harmless
True or False?
Getting one less hour of sleep a night than needed will not affect your daytime functioning
True or False?
You can make up for lost sleep during the week by sleeping in on the weekends
Created by the National Sleep Foundation
Sleep Facts in America
For Older Adults
of Sleep
What are
the benefits
of getting a good night's sleep?
What are the health detriments of not getting a good night's sleep?
Barriers to a
Good Night's Sleep
What are some reasons that you do not get the amount of sleep you need or want?
Activites That Promote Good Sleep
(Good Sleep Hygiene)
What do you do before bed to help you relax?
Taking a bath before bed

Turning off screens and electronics a few hours before bed
Only sleeping in your bed (do not use bed for other activities like eating)
Having a regular sleep schedule
Exercising during the day
Having quiet, relaxing time before bed
Having a dark, cool, and quiet bedroom
Getting some sun exposure during the day
Activites That Hinder Good Sleep
(Bad Sleep Hygiene)
What do you do before bed that may stop you from falling asleep?
Caffeine, alcohol, or nicotine before bed
Large meals or beverages late at night
Having an ever changing sleep schedule
Having a TV in the bedroom
Taking naps in the late afternoon
Taking medications that can effect sleep
Lying in bed awake if you can’t sleep

Sleep Problem

Obstructive Sleep Apnea
:Loud snoring, extreme daytime sleepiness, gasping for air in the night, and increased weight gain
: Airway collapse caused by factors like being overweight or irregular airway anatomy
: Weight loss, not sleeping on back, corrective surgery, or a CPAP machine
Restless Leg Syndrome
Sleep Apnea Video
Sleep Diary
Guided Relaxation
Thank You For Being Here Today!
When you lie down, you will not be afraid; when you lie down, your sleep will be sweet- Proverbs 3:24
"The natural state of rest during which your eyes are closed and you become unconscious" (Merriam-Webster, n.d.)
Sleep is not a time when your brain "turns off." During sleep, your brain is hard at work creating new pathways that are necessary for learning and memory
(U.S Department of Health and Human Services, 2011).
Snoring can be a symptom of sleep apnea
(National Sleep Foundation, 2015)
Snoring frequently has been associated with hypertension (high blood pressure)
If snoring is accompanied by extreme daytime sleepiness, there are pauses in snoring, or the person gasp for air in the night, conculting a doctor about sleep apnea is suggested.
Sleeping in on the weekends can affect your biological clock and make it harder to get to sleep and harder to get up in the morning during the week
While you might feel more rested, sleeping in on the weekends does not completely make up your sleep debt
You may still have impaired performance and physical problems during the week when you are not getting enough sleep
(U.S. Department of Health and Human Service, 2011)
Older adults do not need less sleep, but they may sleep less or have less refreshing sleep
As adults age, their quality of sleep changes
Older adults are more likely to have sleep disorders or other medical conditions that can affect sleep
(U.S. Department of Health and Human Services, 2011)
(U.S. Department of Health and Human Services, 2011)
Less sleep can affect your ability to think clearly and respond quickly
Less sleep can affect your cardiovascular system and immune system
Eventually, you will build up a sleep debt over time
(National Sleep Foundation, 2014)
(National Sleep Foundation, 2014)
(National Sleep Foundation, 2014)
(National Sleep Foundation, 2014)
(National Sleep Foundation, 2014)
(National Sleep Foundation, 2014)
(U.S. Department of Health and Human Services, 2011)
(National Institute on Aging, 2015)
7 to 9 Hours
The National Institute on Aging Recommends:
of Sleep Per Night
Forms new pathways in our brain for learning and memory
More risk taking
Decreased focus and attention
The thinking process slows down
Faulty decision making
Slows reaction time
More easily confused
(U.S. Department of Health and Human Service, 2011)
(U.S. Department of Health and Human Service, 2011)
Increases reaction time
Allows nueral pathways to work optimally
Increases attention and focus
May cause depression
(U.S. Department of Health and Human Service, 2011)
Gives the cardiovascular system a rest
During different stages of sleep, heart rate and blood pressure change. These changes seem to promote heart health
(U.S. Department of Health and Human Service, 2011)
(U.S. Department of Health and Human Service, 2011)
Increased risk of:
Heart disease
Atherosclerosis (Hardening of the arteries)
Promotes growth in children
Triggers a release in hormones that boost muscle mass and repairs tissues and cells
Releases cytokines, which help the immune system fight infections
Helps control weight
Help control the body's insulin and blood glucose levels
Decreases the ability of the immune system to fight infections
Decreases optimal regulation of hormones
Can affect growth in children
Can lead to increased appetite
And many more!
Decreases stress
Decreases irritability
Emotional stability
(U.S. Department of Health and Human Service, 2011)
Allows for optimal hormonal regulation
Fast-paced society
Taking care of child
Working multiple jobs
Lack of time for sleep
Not making sleep a priority in our schedule
Early morning and late night commitments
Busy social schedules
Getting up earlier
Staying up later
Medical conditions
Motivation to get good sleep
Multiple roles
Life patterns and Routines
Multiple jobs
Society does not place a large emphasis on getting a good night's sleep
(U.S. Department of Health and Human Service, 2011)
(U.S. Department of Health and Human Service, 2011)
There are more than 70 known sleep disorders that affect an estimated 40 million people in the U.S.
(U.S. Department of Health and Human Service, 2011)
(National Sleep Foundation, 2014)
Interrupted breathing during sleep
: Polysomnography, patient symptoms
(American Sleep Association, 2015)
Inability to fall asleep or stay asleep
sleepiness, fatigue, a lack of energy, difficulty concentrating,
depressed mood, and irritability"
: Most cases of insomnia are caused by another medical condition, medication, or bad sleep hygiene
: Not being able to fall asleep or stay asleep for at least 3 nights a week for more than 1 month. Diagnosed based on sleep history, polysomnography, or sleep diary
: Relaxation therapy, behavioral changes, or medication
(U.S. Department of Health and Human Services, 2011)
Sensations of prickling or tingling in the legs
:Prickling or tingling in the legs, limb movement during sleep, the need to move legs, difficulty fall asleep or staying asleep
: Falling asleep unintentionally, excessive daytime sleepiness, sudden muscle weakness, sleep paralysis, and vivid dreams
Sleep Attacks: Falling asleep unintentionally during the day
: Inherited; Pregnancy, kidney failure, or anemia can trigger or make the symptoms worse
: Believed to be inheritable, lack of hypocretin in the brain which promotes wakefulness
: Based mainly on symptoms the patient has, blood test to measure ferretin (iron levels), or polysomnography
: Based on patient's symptoms, polysomnography (Records brainwaves, heart rate, and breathing), if the patient falls immediately into REM sleep instead of going through all of the stages of sleep
: Medication (dopamine-like drugs, iron supplements, sedatives) or hot baths or massage before bed can help
: Medications (Stimulants or antidepressant) or taking frequent short naps during the day
(U.S. Department of Health and Human Services, 2011)
(U.S. Department of Health and Human Services, 2011)
(NIH Senior Health, 2012)
"What Can You Do About Sleep Apnea?"
What is a Sleep Diary?
Tracks bedtime, waking time, hours slept, mood, caffeinated beverages, and more!
Tool used to record sleep patterns and habits
Often used by doctors to diagnose sleep disorders
Filled out daily, often right after waking and right before bed
Sample Sleep Diary
(Psychology Tools, 2015)
Let's Try Some Progressive Muscle Relaxation!
(Therapist Aid, 2014)
A short moment of guided meditation that promotes stress and anxiety relief.
Progressive muscle relaxation can help to release tension in the physical body
Great activity to help relax yourself before bed
Nation Institute on Aging (2015, January 22). Health & aging: A good night’s sleep. Retrieved from https://www.nia.nih.gov/health/publication/good nights-sleep
NIH Senior Health (2012, December). Sleep and aging: Videos. Retrieved from http://nihseniorhealth.gov/videolist.html#sleepandaging
National Sleep Foundation (2015). Health index 2014- highlights. Retrieved from http://sleepfoundation.org/sleep-health-index-2014-highlights
National Sleep Foundation (2015). Myths and facts about sleep.Retrieved from http://sleepfoundation.org/how-sleep-works/myths-and-facts-about-sleep
U.S. Department of Health and Human Service (2011). Your guide to healthy sleep. Retrieved from https://www.nhlbi.nih.gov/files/docs/public/sleep/healthy_sleep.pdf
American Sleep Association (2007, May). What is sleep?. Retrieved from https://www.sleepassociation.org/patients-general-public/what-is-sleep/
Psychology Tools (2015). Sleep diary. Retrieved from http://media.psychology.tools/worksheets/english_us/sleep_diary_en-us.pdf?
Therapist Aid (2014, August 3). How to do progressive muscle relaxation (Youtube). Retrieved from
Full transcript