Agenda Why Sleep is essential Structure of Sleep Effects of Sleep Deprivation Body Brain Tips for Better Sleep Sleep Questionnaire Why we need Sleep https wwwyoutubecom watchv ID: 1045956
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1. Sleep in Digital Ageyou need more of it
2. AgendaWhy Sleep is essential ?Structure of SleepEffects of Sleep DeprivationBodyBrainTips for Better Sleep
3. Sleep Questionnaire
4. Why we need Sleep ?https://www.youtube.com/watch?v=Y-8b99rGpkM
5. Why Sleep is Essential?Sleep enriches our ability to learn, memorize, and make logical decisions and choicesSleep recalibrates our emotional brain circuits, thus benevolently servicing our psychological healthSleep through Dreams, melds past and present knowledge, inspiring creativity
6. Why Sleep is Essential?Sleep restocks the armory of our immune system, helping fight malignancy, preventing infection, and warding off all manner of sicknessSleep reforms the body’s metabolic state by fine-tuning the balance of insulin and circulating glucoseAdequate sleep is intimately tied to the fitness of our cardiovascular system, lowering blood pressure while keeping our hearts in fine conditionSleep impacts cardiovascular, metabolic, immune, & reproductive systems
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17. Sleep Loss Impact - HEARTthere are more than twenty large-scale epidemiological studies that have tracked millions of people over many decades, all of which report the same clear relationship: the shorter your sleep, the shorter your life.Those who sleep 6 or less hours daily have 45% more risk of developing Heart Attack Risk Adults forty-five years or older who sleep fewer than 6 hours a night are 200 percent more likely to have a heart attack or stroke during their lifetime, as compared with those sleeping seven to eight hours a night. Reason: Calcification of Coronary arteries
18. Those sleeping less than 6 hrs routinely have higher risk of developing DiabetesSleep deprivation increases Insulin-Resistance thus increasing sugar levels in bloodLeptin signals ‘fullness’, Ghrelin signals ‘hunger’Chronic Sleep deprivation decreases activity of Leptin & increases activity of GhrelinSleep-deprived body will cry famine in the midst of plentyDieting without proper Sleepless burns muscle mass not fatSleep Loss Impact – DIABETES & OBESITY
19. Sleep restores Immune System activity and helps fight Infections betterImmune System activates Sleep System when we fall sickSleep Loss reduces Immunity and makes the person more susceptible to InfectionsSleep Loss also increases inflammation inside the body and contributes to development of CancerSleep Loss Impact – IMMUNITY
20. Higher levels of Beta-amyloid plaque observed in the brains of Alzheimer’s patientsGood Night Sleep found to help cleanup beta-amyloid plaqueAlzheimer’s especially erodes NREM sleepGlymphatic System (brain’s expulsion system) most active during NREM stage of sleep (10 to 20 fold increase)Getting too little sleep across the adult life span will significantly raise your risk of developing Alzheimer’s diseaseSleep Loss Impact – ALZHEIMER’S
21. One MORE Important Reason for Good Sleep at Night:https://www.youtube.com/watch?v=MJK-dMlATmM
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25. Light & Impact on Sleep
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28. Two Solutions to reduce Blue Lighthttps://justgetflux.com/ : specially for MacOSTwilight App on Google Play Store
29. Tips to Sleep Well:https://www.youtube.com/watch?v=TY8_NeXNnwc
30. Tips to Sleep wellMaintain Regularity – Sleep and Wake up at same time every day (weekend or weekday)Stay away from Screen at least for an hour before sleep, reduce amount of lighting in eveningsKeep the room Cool – 18 to 20 degrees Celcius and Radiation-freeAvoiding Alcohol, Smoking & Caffeine at least 4 hrs priorNot stay in bed awake – Wrong Neuro-Associative Conditioning (Waking & Bed)Meditate before you sleep
31. Some more tipsDo not Exercise too late in EveningAvoid Large Meals and Beverages late at NightMid-Night Biryani DEFINITELY NO NO Relax before Bed – do not over-stimulate brain Horror Movies & Thrillers NO NO at NightTake a Hot Bath before bedHave Good Sleeping Environment – No ClutterHave Right Sunlight exposure during the dayEat Curd rice for dinner
32. For Shift WorkersWhere possible continue in the same shift for at least 4 weeksMaintain same sleep timings even during weekendsWork in Yellow / Orange light for 3 hrs prior to close of the shiftHave plenty of exposure to sun-light in the afternoonsMake the room COMPLETELY DARK (eye-blinds)
33. Zzzzzzz……