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Sleep 101

How to get a good night’s sleep

Objectives

• Learn the physical and mental benefits of a good night’s

sleep

• Establish daily habits that promote sleep

• Learn ways to improve your sleep environment

• Discuss techniques for relaxation and dealing with

insomnia

• Women and Sleep

• Sleep for Men

Physical Benefits

• Sleep is a key part of living a healthy life

• Stronger immune system

• Helps to maintain a healthy weight

• Restores and refurbishes our minds, bodies and spirits

• Improved appearance, eyes and skin

Mental Benefits

• Clearer thinking during the day

• Mood enhancer

• Lowers stress

• Improves memory

• Improves concentration

• Sparks creativity

• Reduces your risk of accidents

• Depression

Good Daytime Habits

• Healthy diet

• Limit alcohol and caffeine – both are stimulants

• Avoid caffeine after lunchtime

• Quit smoking

• Nicotine is a stimulant

• Avoid late day napping

• Napping after 3pm can interfere with regular sleep

• Limit naps to 30 minutes or less

• Get 20-30 minutes of exercise daily

• Avoid strenuous exercise a few hours before bedtime

Good Sleep Habits

• Keep a regular bedtime and get up at the same time

each day consistently (including weekends)

• Aim for at least 6-8 hours uninterrupted sleep

• Avoid drinking excessively or eating a heavy meal 3 ours

before bedtime

• Avoid stressful situations or arguing with loved ones

Your Sleep Environment

– Bedding • Mattress

• Pillows

• Bedding

– Comfortable room temperature

– Avoid non-sleeping activities in bed • Watching TV, bill paying,

doing work related paperwork

– Keep light and outside

noises to a minimum

• Replace TV with soft

music, fan or other “white

noise”

• Ventilation

• Humidifier

• Air purifier if you have

allergies

Bed Time Routine

– Hot herbal tea , warm milk or warm water

– Read or listen to books on tape

– Crossword puzzle, Sudoku or knitting

– Relaxing music

– Comfortable sleep wear

– Use the bathroom

Aromatherapy

• Smells

• Lavender & lavender products

• Wesleyan University study

• Johnson & Johnson study

• Smells do count

Relaxation Techniques

• Breathing

• Meditation

• Visualization

• Journaling

• Writing down things you can’t get out of

your head

• Make a list of things you are worried about

or need to do that might keep you up at

night

Dealing with Insomnia

• If you don't fall asleep within 20-45 minutes - get up and try a relaxing activity until you feel drowsy

• Try to keep your mind calm and relaxed

• Do not allow negative thoughts about how much sleep you are getting

• Determine if any medications you are taking interfere with sleep

• Avoid prescribed sleep medications

• Discuss serious sleep disorders with your physician

Women and Sleep

Did You Know?• Women are twice as likely as men to

have difficulty falling or staying asleep

• Avg. nightly shuteye of women between the ages of 30 and 60 is 6 hours, 41minutes

• Insomnia is most common sleep complaint of women

• 30% of women who also work outside the home report sleep problems

• Women over the age of 40 experience more sleep problems than younger women

Good News!

• Women’s sleep disorders have

received more attention from the

medical and pharmaceutical

industries in recent years.

Factors that Effect Sleep in Women

Hormonal Changes• Pregnancy

• Pre-menstrual

• Peri-Menopausal

• Post-Menopausal

External Factors• Expectations

• Stress

• Illness

• Lifestyle

• Sleep environment

Symptoms

• Trouble falling asleep

• Trouble staying asleep (night

wakening)

• Trouble waking up in the morning

• Daytime sleepiness

The Good News…

• Sleep disorders CAN be detected and prevented if you talk

to your doctor about your concerns and possibly have a

sleep study done

• Be sure to address your sleep disorders or worries about

sleep patterns with your doctor

Special Treatment for Women

First make sure you have maximized your sleep habits:

• Environment

• Routines

• Relaxation techniques

• Overall lifestyle

Then consider:

• Natural Remedies

• Medication

• Sleep study

Sleep for Men

• Men in their 40s and 50s are more prone to insomnia, sleep apnea, and changes in sleep/wake sequences

• There is a connection between sleep apnea and high blood pressure, diabetes, obesity, strokes and other health problems

Getting a Good Nights Sleep

Tips for men for sleeping soundly

• Relaxation before bedtime

• Stay on the same sleep schedule everyday

• Be as stress free as possible

• Exercise

• Eat healthy and avoid alcohol and caffeine overload

Rebutting Arguments Against Sleep

• I don’t have time!

• Learn to leverage your work

• I’m not tired when its time to sleep!

• Increase your activity level

• I’m one of the people who needs less sleep

• Nope

Resources

• www.bettersleep.org

• www.psychologymatters.org/sleep.html

• www.realage.com

©UFS

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