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Learning Objectives
What is sleep?
Stage 4: REM
1. Understand the importance of sleep
2. Learn how health can be compromised
from sleep hygiene
3. Discuss strategies to improve sleep
The first three stages are NREM:
You spend the night bouncing between stages 2-3-4, with the goal of reaching REM 5 times
Day-to-day sleep performance impacts:
Over time, poor sleep will not only continue to affect those four areas, but can also negatively affect mental and physical health.
It is often said that everyone needs 8 hours of sleep, but that is not necessarily true!
Infants and school age children need to sleep well over 8 hours, whereas some older adults are operating with 5 hours of sleep.
Click ahead to see what each age needs
Sleep Across the Lifespan
14-17
Newborns need much more sleep than any other age group.
12-15
11-14
Sleep Needed
10-13
Age Group
in hours
9-11
8-10
7-9
Can be as few as 5!
Many older adults develop insomnia due to lifestyle changes, metabolic changes or disorders, or neurological conditions
7-8
While the General US Population experiences chronic sleep problems between 10-18%, individuals with a mental health diagnoses experience chronic sleep problems between 50-80%
Sleep and Mental health often exist in a cycle
For example, a person experiencing depression may see a cycle of poor sleep and may experience insomnia
Depression
This can affect treatment efforts, create symptom relapses or even heighten suicidal ideation
Insomnia
Lack of sleep can worsen symptoms of depression such as mood, irritability, and daily functioning
In addition to depression, sleep deprivation is commonly experienced by individuals who are diagnosed with:
As previously mentioned, sleep plays a vital role in our day-to-day cognitive functioning and memory.
The CDC reports that while adults need at least 7 hours of sleep a night, one third of Americans report experiencing inadequate sleep.
The two sleep disorders that predominantly affect health are insomnia and sleep apnea.
Adult Obesity & Sleep
One study followed 68,000 female nurses for 16 years to track how exposure to night shifts affected their bodies.
The study found that the more night shifts a nurse worked, the more likely they were to develop type-2 diabetes and obesity.
How can poor sleep lead to obesity?
Researchers have several suggestions:
Lack of sleep can also affect the immune system!
While you sleep, the body's immune system releases cytokines, which is a protein needed to fight infection and inflammation.
With lack of sleep, the body will create less cytokines and increases the chance of getting sick and will make it more difficult to fight off disease.
Sleep is important for mental and physical health, as well as day to day functioning!
Sleepless nights can feel helpless, anxiety-inducing, and exhausting.
The next slides will present several behavioral approaches and medical interventions to improve sleep
The Wellness Corner has an excellent handout for 5 tips for better sleep!
Many principles of Cognitive Behavioral Therapy (CBT) can be applied to practicing healthy sleeping patterns.
There are 4 main aspects of CBT for insomnia:
Part of this process includes keeping a sleep diary to pinpoint causes of sleep disruption
Additionally, you can try meditation apps like Calm or Headspace