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A Good Night’s Sleep

Stress, Insomnia

and Work Productivity

The Purpose

of Sleep

The Purpose

of Sleep

• Ontogenesis

• Restoration

• Memory Processing

• Anabolic/Catabolic Cycle

• Preservation

• Other Reasons

• Ontogenesis

• Restoration

• Memory Processing

• Anabolic/Catabolic Cycle

• Preservation

• Other Reasons

The Anatomy of SleepThe Anatomy of Sleep

Stages of SleepStages of Sleep

• Phase I: Transition State

• Phase II: Theta Waves & Spindles

• Phase III: Delta & Theta Waves

• Phase IV: Delta/Deep Sleep

• Phase V: REM

• Phase I: Transition State

• Phase II: Theta Waves & Spindles

• Phase III: Delta & Theta Waves

• Phase IV: Delta/Deep Sleep

• Phase V: REM

Stages of SleepStages of Sleep

• A complete cycle lasts 90-110 minutes

• Most people have 3-5 REM cycles per night

• Infants spend 50% of their time in REM

• Adults spend about 20% in REM

• REM decreases with the aging process

• A complete cycle lasts 90-110 minutes

• Most people have 3-5 REM cycles per night

• Infants spend 50% of their time in REM

• Adults spend about 20% in REM

• REM decreases with the aging process

Research reveals that we

need at least one full cycle of REM

The Physiology

of Sleep

The Physiology

of Sleep

As Serotonin Decreases

Melatonin Increases

Sleep Brain Chemistry

Factors that Increase Serotonin

Sleep Brain Chemistry

• Food

• Medications

• Light

• Others

Melatonin:

The zzzzz hormone

Melatonin:

The zzzzz hormone

Factors that Decrease MelatoninFactors that Decrease Melatonin• Food

• Medications

• Light

• Cell Phone use

• Food

• Medications

• Light

• Cell Phone use

A Bad Night’s SleepA Bad Night’s Sleep• Over 50% of Americas

are sleep deprived

• One-third have

Chronic Insomnia

• At least 50% of all

insomnia is stress-related

• Over 50% of Americas

are sleep deprived

• One-third have

Chronic Insomnia

• At least 50% of all

insomnia is stress-related

A recent survey by the National Sleep

Foundation found that over 60 % of Americans

suffer from poor sleep quality (insomnia)

resulting in everything from falling asleep on

the job and absenteeism to marital problems

and car accidents.

A recent survey by the National Sleep

Foundation found that over 60 % of Americans

suffer from poor sleep quality (insomnia)

resulting in everything from falling asleep on

the job and absenteeism to marital problems

and car accidents.

Welcome to the

“24/7 Information Age”

Types of InsomniaTypes of Insomnia

• Transient

• Intermittent

• Chronic

• Rebound Insomnia

• Transient

• Intermittent

• Chronic

• Rebound Insomnia

Depressed Immune System

Lapse of Attention

Slow Thinking

Irritability

Poor Memory

Poor Judgement

Anxiety & Depression

Increase in Accidents

Decrease in Work Productivity

Depressed Immune System

Lapse of Attention

Slow Thinking

Irritability

Poor Memory

Poor Judgement

Anxiety & Depression

Increase in Accidents

Decrease in Work Productivity

The Effects InsomniaThe Effects Insomnia

Insomnia &

Work Productivity

Presenteeism

Lack of Focus

Mistakes & Accidents

Interpersonal Difficulties

Poor Attitude

Inspection Failure Rate

Absenteeism

Causes of Insomnia• Lack of Exercise

• Shift Work

• Frequent Urination

• Chronic Pain

• Medications (Rx)

• Menopause

• Sleep Apnea

• Jet Lag

• Cell Phone Use

• STRESS !!!!!

Stress & InsomniaStress & Insomnia• Work responsibilities

• Finances/debt

• Marital issues

• Family issues

• Health issues

• Elder care issues

• Retirement issues

• Other issues

The Nature

of Stress

The Nature

of Stress

Sleep HygieneSleep Hygiene

Sleep Robbers

• Light

• Noise

• Room Temperature

• Television, Computers

• Sleep Partners

• Pets

• Others

• Light

• Noise

• Room Temperature

• Television, Computers

• Sleep Partners

• Pets

• Others

Common Sleep RobbersCommon Sleep Robbers

Tips to Improve Your

Quality of Sleep

Tips to Improve Your

Quality of Sleep

1. Keep a Regular

Sleep Cycle

1. Keep a Regular

Sleep Cycle

2. Create an Ideal

Sleep Ambiance

2. Create an Ideal

Sleep Ambiance

Noise, Temperature, Light, Sleeping Surface,

and Other Factors

Your Sleep EnvironmentYour Sleep Environment

3. Get Out and Exercise3. Get Out and Exercise

Flush Out The Stress HormonesFlush Out The Stress Hormones

4. Decrease Your

Caffeine Consumption

4. Decrease Your

Caffeine Consumption

5. Learn to Meditate5. Learn to Meditate

6. Move the TV out of

the Bedroom

6. Move the TV out of

the Bedroom

7. Stop Using Your

Cell Phone after 6:00 p.m.

7. Stop Using Your

Cell Phone after 6:00 p.m.

8. Avoid Alcohol

& Nicotine

8. Avoid Alcohol

& Nicotine

9. Clear Your Late

Night Mind

9. Clear Your Late

Night Mind

10. Avoid Eating

Before Bed

10. Avoid Eating

Before Bed

11. Avoid Naps

During the Day

11. Avoid Naps

During the Day

12. Keep Your Bed

for Sleeping

References & ResourcesReferences & ResourcesBOOKS:

• Glovinsky, Paul, The Insomnia Answer: A Personalized

Program for Identifying and Overcoming the Three Types

of Insomnia. Perigree Books. 2006.

• Krugman, Michael, The Insomnia Solution: The Natural,

Drug-Free Way to a Good Night's Sleep. Warner Books.

New York. 2005.

• Maas, James, Power Sleep. Quill Books. New York. 1999.

• Mac Farlane, Muriel, Getting a Good Night’s Sleep.

United Research Publishers. Encinitas, CA 2005.

ARTICLES:

• Linton, Steven J., and Ing-Liss Bryngelsson. Insomnia

and Its Relationship to Work and Health in a Working-Age

Population. Journal of Occupational Rehabilitation.

10 (2) :169-183, 2000.

BOOKS:

• Glovinsky, Paul, The Insomnia Answer: A Personalized

Program for Identifying and Overcoming the Three Types

of Insomnia. Perigree Books. 2006.

• Krugman, Michael, The Insomnia Solution: The Natural,

Drug-Free Way to a Good Night's Sleep. Warner Books.

New York. 2005.

• Maas, James, Power Sleep. Quill Books. New York. 1999.

• Mac Farlane, Muriel, Getting a Good Night’s Sleep.

United Research Publishers. Encinitas, CA 2005.

ARTICLES:

• Linton, Steven J., and Ing-Liss Bryngelsson. Insomnia

and Its Relationship to Work and Health in a Working-Age

Population. Journal of Occupational Rehabilitation.

10 (2) :169-183, 2000.

References & ResourcesReferences & Resources

Websites:

http://www.helpguide.org/life/sleeping.htm

http://www.sleepfoundation.org

http://www.americaninsomniaassociation.org/aboutaia.htm

http://sleepdisorders.about.com/od/insomnia/a/stress_induced.htm

http://www.medscape.com/viewarticle/557651_2

http://www.articlesbase.com/health-articles/seven-tips-to-improve-

sleep-and-work productivity-296010.html

Websites:

http://www.helpguide.org/life/sleeping.htm

http://www.sleepfoundation.org

http://www.americaninsomniaassociation.org/aboutaia.htm

http://sleepdisorders.about.com/od/insomnia/a/stress_induced.htm

http://www.medscape.com/viewarticle/557651_2

http://www.articlesbase.com/health-articles/seven-tips-to-improve-

sleep-and-work productivity-296010.html

Brian Luke Seaward, Ph.D.

Paramount Wellness Institute

www.brianlukeseaward.net

303.678.9962

All content and photography

by Brian Luke Seaward, Ph.D.