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Importance of adequate sleep

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on 26 November 2013

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Transcript of Importance of adequate sleep

Importance of adequate sleep
Objective
-Client will be able to discuss 3 ways that inadequate sleep negatively affects overall health.

-Client will report achieving at least 7 hours of restful sleep by the end of the month after completing this presentation through manipulation of their environment.
Cognitive problems related to sleep deprivation:
Not enough sleep can...
Mental & Emotions
Increase risk for developing emotional disorders, stress depression, and anxiety.
Sharpens attention span
Assist with memory storage and learning (Potter 941)
Improves grades and creativity
Cognitive aspects
Mental & Emotions
Lowers stress levels
Prevents depressions
Reduces insomnia
Why do we sleep?
Physical aspect
Live longer
Repair and renewal of tissue and specialize cells
Conserves energy supply ( slow down metabolism)
Healthy weight
Healthy skin
Curbs inflammation
Basically, sleep allows the body to recuperate and allows the mind to sort out past, present and future actions and feelings.
HP-2020 Objectives
"Reduce the rate of vehicular crashes per 100 million miles traveled that are due to drowsy driving."
"Increase the proportion of adults who get sufficient sleep."



Visit healthypeople.gov to learn more
Physical Effects of Sleep Deprivation
So what happens when you are sleep deprived?
Greater Risk for Obesity?
Obesity:
Sleep loss affects the levels of the hormones leptin and ghrelin

Leptin and ghrelin control appetite and energy levels
Consequently, lack of sleep can cause an increase in appetite and a decrease in energy



Result: higher intake of food, less physical activity, increased weight gain (Knutson et al, 175)

Greater Risk for Diabetes?
Immune system dysfunction:
increased white blood cells, especially granulocytes; means the immune system is working in overdrive when there is no infection present

Greater risk for hypertension (high blood pressure)

Greater risk for stroke
(Nordqvist, 2012)



Diabetes:
too much sugar (glucose) circulating in the blood

Lack of sleep leads to insulin resistance, which means it takes a higher amount of insulin to bring down blood glucose levels (Knutson et al, 165)




Other risks?
Target Audience: College students (18-24yr olds)
By: Lyna Nguyen, Hannah Joens, Crystal Kwok, Thomas Lugo, & Enas Al-Kassab
Jr. 1 Level –Fall Semester
University of Texas at Arlington – College of Nursing
This presentation was prepared as an assignment for N3333 Health Promotions Across the Lifespan
How to improve sleep?
Scheduling and Time
Keep a regular sleep schedule throughout the entire week; try to go to bed and wake up at the same time every day, even on the weekends (Edelman, 331)
Keeping a sleep diary can help show what habits and behavior must change to achieve and maintain a consistent sleep schedule (Edelman, 331)

Sleep Hygiene
Sources
cause you to act as if you are driving with a blood alcohol content of 0.08%, over the legal limit in many states
slow your reaction time, causing 20% of all vehicular crashes in the U.S.
makes learning difficult by impairing your memory and concentration
impair your judgment and decision-making
Fun Fact:
"An occasional all-nighter is part of the college experience. It normally takes 3 days to recover from one."
("40 amazing facts," 2000)
Sleep is cyclical process 24hr day- night cycle AKA Circadian rhythm

The predictable changing of body temperature, heart rate, blood pressure, hormone secretion, sensory acuity, and mood depend on the maintenance of the 24-hour circadian cycle (Potter 940)
Environment
Keep your room at a cool temperature when trying to sleep: a fall in body temperature promotes fatigue and a decrease in activity (Edelman, 331)
Find a comfortable pillow and mattress
Control noise, temperature, and light in the bedroom (Potter 950)

Sleep and Stress video clip
Try to reduce caffeine and alcohol consumption (Edelman, 331)
Avoid heavy meals for 3 hours before bedtime; a light snack may help (Potter 954)
15-20% of people are diagnosed with insomnia will develop major depression and 20 times more likely to develop panic disorder
University of Pennsylvania researchers found:
<4.5hrs of sleep: felt stressed, angry, sad, and mentally exhausted
>4.5hrs of sleep: dramatic improvement in mood
Fun Fact:
Adults 18 years old and older requires
about 7-9hrs of sleep in order to fully function.
Fun Fact:
25% of the U.S. population report insufficient sleep
Fun Fact:
"Anything less than five minutes to fall asleep at night means you're sleep deprived. The ideal is between 10 and 15 minutes, meaning you're still tired enough to sleep deeply, but not so exhausted you feel sleepy by day."
("40 amazing facts," 2000)
Now don't fall asleep in class!
:)
Fun Fact:
"Young adults' internal clocks are longer than 24 hours. That means, if they were kept in a dark room for weeks, they would awaken and sleep in cycles of 26 hours, They wouldn't be sleepy until 2am"
("40 amazing facts," 2000)

40 amazing facts about sleep. (2000). Retrieved from http://www.abc.net.au/science/sleep/facts.htm ("40 amazing facts," 2000)

Edelman, Carole L., Carol Mandle. Health Promotion Throughout the Life Span, 7th Edition. Mosby, 2010. VitalBook file.

Epstein, L.J. (2008, Dec. 15). Get Sleep. Retrieved from http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/mood

Healthy People 2020. (2013). Sleep Health. Retrieved from http://www.healthypeople.gov/2020/topicsobjectives2020/overview.aspx?topicid=38

Knutson, K. L., Spiegel, K., Penev, P., & Cauter, E. V. (2007). The metabolic consequences of sleep deprivation. Sleep Medicine Reviews, 11, 163-178. Retrieved
from http://www.sciencedirect.com/science/article/pii/S1087079207000202

Myloveislike86. (2007, Aug 02). Sleep and stress [Video file]. Video posted to http://www.youtube.com/watch?v=_5Mo3p05xM.

Nordqvist, C. (2012, July 02). Severe sleep loss affects immune system like physical stress does. Retrieved from http://www.medicalnewstoday.com/
articles/247320.php

Peri, C. (2013, April 30). What lack of sleep does to your mind. Retrieved from http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/emotions-
cognitive

Potter,P.A., Perry, A.G., Stockert, P.A, Hall, A.M. (2013). Sleep. In Mosby (Ed.8), FUNDAMENTALS OF NURSING (pp. 940-943). St. Louis, MO: Elsevier.

Sleep and mental health. (2009, July). Retrieved from http://www.health.harvard.edu/newsletters/Harvard_Mental_Health_Letter/2009/July/Sleep-and-mental-
health

Yoo, S.S., Gujar, N., Hu, P., Jolesz, F.A., & Walker, M.P. (2007, Oct. 23). The human emotional brain without sleep - a prefrontal amygdale disconnect. Current
Biology. 17, R877-R878. Retrieved from http://www.scienceddirect.com/science/article/pii/S0960982207017836.
What is sleep?
Let's talk about Sleep!
Full transcript