1 Session Content 2 Sleep and Mental Health Overview What is sleep Sleep mental health and emotional wellbeing How to sleep well Looking after yourself ID: 934904
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Slide1
Sleep and Mental Health
1
Slide2Session Content
2
Sleep and Mental Health
Overview
• What is sleep?
• Sleep, mental health and emotional wellbeing • How to sleep well • Looking after yourself
Slide3Learning Outcomes
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Participants will be able to:
1. Dispel some of the myths surrounding sleep
2. Describe what sleep is
3. List the effects poor sleep can have on mental health and wellbeing4. Discuss the links between sleep and mental health Explore strategies on how to sleep well
Slide4Video
4
What a good
nights sleep does for the brain?
https://www.youtube.com/watch?v=WpkfMuXJnWI
Slide5What is sleep?
We
are going to
look at how you would define sleep?
Using the chat function-write down a definition or key words that describe what you think best describes what sleep is?
Slide6What is sleep?
Natural
Dynamic
Essential
Slide7Sleep Quiz
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Please answer True or False to the following statements:
Our brains and bodies completely shut down when we sleep
?
Slide8Sleep Quiz
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Please answer True or False to the following statements:
Our brains and bodies completely shut down when we sleep
?
FALSE- There are lots of brain and body functions happening when we are sleeping. Hormones are being released, tissues are being repaired, thoughts are being processed.
Slide9Sleep Quiz
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Please answer True or False to the following
statements
2. We
need less sleep as we get older?
Slide10Sleep Quiz
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Please answer True or False to the following
statements
2. We
need less sleep as we get older?FALSE-There is a misconception that we need less sleep as we get older. This is not true. We still need the same sleep during the course of our adulthood, but as we get older we tend to get less sleep on average due to medical problems, increase urination, sleeping more during the day.
Slide11Sleep Quiz
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Please answer True or False to the following statements:
3. Snoring
is not harmful as long as it doesn’t disturb anyone
?
Slide12Sleep Quiz
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Please answer True or False to the following statements:
Snoring
is not harmful as long as it doesn’t disturb anyone
?FALSE-Snoring from time to time is a common problem. However loud snoring on most nights could be an indication of some underlying problems, get it checked out.
Slide13Sleep Quiz
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Please answer True or False to the following statements:
4. Our
body clocks can quickly adapt to different time zones
?
Slide14Sleep Quiz
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Please answer True or False to the following statements:
Our
body clocks can quickly adapt to different time zones
?FALSE-Our body clocks can take days to adjust to different time zones, meaning that when our body is telling us it is time to sleep during the day and vice versa, or it makes us stay awake when it is late at night. This is known as jet lag.
Slide15Sleep Quiz
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Please answer True or False to the following statements:
5. Watching
tv
, playing on the computer or your mobile phone before bedtime can help you fall asleep?
Slide16Sleep Quiz
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Please answer True or False to the following statements:
Watching
tv
, playing on the computer or your mobile phone before bedtime can help you fall asleep?FALSE-The blue light omitted by these gadgets mimics the effects of the sun and tricks the body into thinking it should still be awake.
Slide17Sleep Quiz
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Please answer True or False to the following statements:
6 Alcohol helps you fall asleep?
Slide18Sleep Quiz
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Please answer True or False to the following statements:
Alcohol helps you fall asleep?
FALSE-It may help you fall asleep quick but causes disrupted, lighter and restless sleep. Therefore the quality of sleep is affected.
Slide19Sleep Quiz
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Please answer True or False to the following statements:
7. Insomnia
only affects people who are depressed or anxious
Slide20Sleep Quiz
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Please answer True or False to the following statements:
Insomnia
only affects people who are depressed or
anxiousFALSE-Insomnia can happen to anyone for a range of factors, medication, medical conditions eg restless leg syndrome.
Slide21Sleep Quiz
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Please answer True or False to the following statements:
8. The
human body never adjusts to shift work?
Slide22Sleep Quiz
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Please answer True or False to the following statements:
The
human body never adjusts to shift work
?TRUE-We all have a body clock which controls when we feel sleepy or alert. Whether you work night shift or not, you are more likely to feel sleep between midnight and 6.30am. The body clock never adjusts.
Slide23Impact of Poor Sleep
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Again using the chat function, write down the effects that poor sleep can have on the body?
Slide24Impact of Poor Sleep
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• Poor concentration
• Low mood
• Lack of motivation
• Susceptible to colds and other ailments • Difficulty regulating emotions • Irritability • Anxiety
Slide25Interesting Facts
Margaret Thatcher is famously said to have slept for only four hours a night
.
“
To admit needing sleep was a sign of weakness!”
According to a study of koala activity in Victoria, Australia they actually sleep for around 14.5 hours and spend almost another 5 hours
resting!
Slide26Discussion Point
Has
anyone has heard of the circadian
rhythm and if yes what is it?
Slide27Sleep and mental health
Circadian
rhythm: 24 hour body clock
Responsible for sleep function
Prompts the release of two hormones (cortisol and melatonin ) Cortisol
Levels highest in the morning Stress hormone Helps us cope when under pressure Chronic release can lead to sleep problems and long term mood disorders like anxiety and depression
Slide28Sleep and mental health
Circadian
rhythm: 24 hour body clock
Melatonin is also called the sleepy hormone. This hormone is released in response to darkness and tells the body it is time to prepare for sleep.
On the flip side when it becomes light the brain sends a signal to the body to release cortisol, to wake our bodies up. This is the hormone we will look at and how this can impact on our mental health.
Slide29How to sleep Well?
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Using the chat function, write down your suggestions on how to get a good nights sleep?
Slide30How to sleep Well
Get up at the same time every day
Get outside for at least 30 min per day for natural sunlight
Avoid caffeine based drinks
Do some exercise Try to resolve or develop healthy coping strategies for any issues causing you anxiety Turn off all technology devices at least 1 hour before bed (phone, tablets, TV) Avoid caffeine and alcohol Relax (bath, reading ) Ensure bedroom is cool
Keep pets out of room
Go to bed at the same time each night
Slide3131
Your Challenge
The “Aye Mind” Website contains a range of mental health and wellbeing resources, including apps.
Your challenge is to down load one of the recommended apps and use it for one week, feeding back if it had any impact on your mental health and wellbeing?
http://ayemind.com/resource/here-are-some-apps-designed-to-help-us-manage-our-mental-health-and-well-being/
Slide32Session Evaluation
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As part of the YLS Pilot, is it important that we gather your views on the relevance and suitability of the sessions delivered. We would also welcome your suggestions on how sessions could be improved?
Please take a few minutes to complete the session evaluation that will be emailed to you on completion of the session
Slide33Relax
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Thank you all for your participation and sharing your views and opinions.
https://
www.youtube.com/watch?v=1ZYbU82GVz4