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Transcript of Sleep
How to Sleep Better Using All 5 Senses:
Is Sleep Related to Nutrition?
Sleep wake homeostasis and the circadian biological clock regulate sleep
Our circadian biological clock regulate the time periods of sleepiness and wakefulness throughout the day
Sleep/wake homeostasis tells us that a need for sleep is accumulating and that it is time for us to sleep
Victoria Edwards, Julianne Hazell, Anna LeBlanc, Melissa Neumann, Annecia Malary, & Anthoula Spahidakis
Sleep Deprivation on Digestion
Pauses in breathing or shallow breathing while sleeping
Pauses can last from a few seconds to a few minutes
Affects the cardiovascular system
No oxygen in your body
The heart cannot perform its tasks to the best of its ability
-65 degrees: best temperature for a room
-feel of your pillow, pajamas, and mattress have an affect on how well you sleep
-should avoid fried, fatty foods, alcohol and caffeine;
-these make it difficult to fall asleep
-what you smell and breathe in your sleep has an affect on your mood the next day
Ex: lavender has calming affects and is good to
smell at night
-not good to sleep with a t.v. in the bedroom as the
commercials use different tones and volume making you
more likely to wake up
Sleep and the Nervous System
Sleep affects how our brain function and is necessary for the nervous system to function properly
-the hormone melatonin rises
and there is a decrease in body temperature in the evening
compared to the morning when
melatonin levels are low and
body temperature increases
to make you feel alert for
Effects of Lack
1. Our attention span shortens
5. Ability to make decisions and judgements are decreased
6. Increase the chances of
Effects on college students:
2.Increase in weight
7.Lower amount of concentration in the classroom
Physiological drivers of energy balance
Ability to handle glucose
Control blood sugar
Avoid late meals
Avoid caffeine later in the day
Sleep Depervation Affect Cellular Data
Store and release energy
Remove fatty acids and lips from circulation
Signals the body about energy levels
“Low leptin levels tell your body that it's starving and increases your appetite” (Hellmich)
Results from responding to insulin
A hormone that regulates energy
FAT CELLS:INSULIN RESISTANCE
Reduced ability to respond to insulin.
“If insulin resistance of this sort becomes persistent, excess sugar and cholesterol can accumulate in the blood, increasing the risk of diabetes and heart disease” (Gardner).
Can result in reduced levels of leptin production of the cells
“Low leptin levels tell your body it's starving and increase your appetite” (Hellmich).
Sleep deprivation can make you loose brain cells
University of Pennsylvania researchers:
neurons (locus coeruleus), slowly die.
They are essential for the body’s energy production
Could prevent production of oligodendrocytes
They produce myelin
“coats the wiring that connects different neurons together and accelerates the rate at which they can send messages back and forth to each other” (Akpan).
“neurotransmitter glutamate, [blocks] the reproduction of these precursor cells and is higher while awake than during sleep”
Health Benefits of Sleep
Improves Your Grades
Maintaining Healthy Weight
Lower Rate of Depression
Reduces Diabetes Risk
Health Benefits of Nutrition
The Connection Between Sleep, Nutrition, & Students
Ex 1: A student works a late shift,
where vending machines and take-out
foods are available.
Ex 2: A swim athlete arises before
6AM every morning in order to make
it to early practice at 7AM.
Leptin increases metabolic rate
Ghrelin is produced
by the stomach
Sleep Affects How Hungry We Are
Studies have shown that people with
5 hours of sleep vs. 8 hours a night have lower leptin as well as higher ghrelin levels.
GETTING SUFFICIENT SLEEP IS ONE NECESSARY STEP WE COULD EACH TAKE TOWARDS ATTAINING BETTER NUTRITION