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Dream your way to a better brain:Brain health & Sleep

Main sleep take aways from this Webinar:

Natural sleep cycles that should not be disrupted Prioritizing sleep is as important as diet/exercise Develop techniques that work – by training your brain!

How does sleep work?

The physiology of sleep is governed by 2 opposing forces: 1) the “homeostatic pressure” to sleep and2) the circadian rhythm

Your 24 hour Sleep-Wake Cycle (Circadian RHYTHM) is hard wired

A “Master Clock”turns the Awake Centers on and off.

Circadian Rhythms

Locus Ceruleus - [Noradrenaline]Dorsal Tegmental Nucleus [Acetyl Choline]Raphe Nucleus - [Serotonin]Tubular Mammilliary N - [Histamine]

‘Master Clock Sleep Center ’:

SCN – SupraChiasmatic Nucleus

The brain stem ‘Awake Centers’

Signaling when daylight is overDaylight is over

Retina

Pineal Gland – sleepiness [Melatonin]

VLPO – Ventro Lateral Preoptic Nucleus

-

Master Switch off -Then a series of 60-90 minute cycles

• Each with 4 stagesOf light to deep sleep

• The 5th stage is dreaming (Rapid Eye Movement [REM])

sleep increasing during the night)

Do you want to disruptthese hard wired

natural sleep RHYTHMS in YOUR brain?

The world’s biggest pharmacy lies between your ears

Discover how to best switch on your natural brain chemicals

DISRUPTING Your Natural Sleep Cycles with:o Inconsistent patterns of sleepo Anxietyo Drugs

SIGNIFICANTLY disturbs your:o Moodo Attentiono Decision Makingo Reaction Time

How do you optimize sleep?

• 4 Training Tips

4 Training Tips:

1) Prioritize

2) Habits

3) Circuit break negativity

4) Travel smarts

1. Prioritize

• PRIORITIZE sleeping according to your Natural Sleep Cycle

• Calculate Your Natural Sleep Cycle by logging when you sleep and wake up

(with no pressures, sleep debt, drugs or medication)

2. Habits

Develop healthy sleep habits

• Helped by a consistent sleep environment Quiet; Dark; Best bed; Best room temperature for you

• Avoid disruptionsDeactivate your brain’s “Awake Centers” an hour before sleep: No computer activity , TV, Pets, Telephone calls, Restrict fluids, Caffeine, Sugar boosting foods, Don’t use alcohol as a “nightcap”, Quit smoking! especially around bedtime, Don’t watch the clock after going to sleep

3. Circuit break negativity

Automatic negative thoughts:“It’s going to take me forever to fall asleep”“I’ll be a wreck tomorrow if I don’t sleep”

…….. Perpetuate sleep patterns

CIRCUIT BREAK Your Negative Thoughts!

Circuit Break Negative Thoughts by:

Distraction

Using your best “Real-time Circuit Breakers” of negativity

Stop trying

• You may be trying too hard = leading to a vicious cycle of overstimulation

• PARADOXICAL INTENT: Instead of trying to fall asleep, distract yourself by trying to stay awake with a low level activity, and let sleep naturally overtake you.

Do the Opposite

Conditioning

Staying asleep problems can arise from conditioningor learning bad habits linked to your bed

If you can’t sleep – get out of bed!

Do not procrastinate and get into a negativity cycle and be paralyzed by inaction.

Act! Do some low level monotonous activity and/or or your personalized “Circuit Breaker”

Relax!

Schedule a “worry time” before start to sleep

Try a hot bath or shower to de-stress before bedtime

Use personalized relaxation techniques before sleep and/or as “circuit breakers” when trapped in a cycle of negativity. (using tools on MyBrainSolutions on/off line)

4. Travel smarts

• Change your sleeping schedules to those of yourdestination before you depart

• Get into natural light (to activate your body’sMelatonin clock) as soon as possible in the morning

Apply Tips 1-3 in your new environment

If you have a Sleep Problem see your doctor

• Sometimes sleep problems reflect an underlying sleep disorder. Watch out for these signs:

• Loud snoring

• Witnessed apnea (stop breathing for periods of time)

• Awakenings with gasping

• Restless legs

• Excessive daytime sleepiness

The good news: 95% of sleep disorders are treatableThe bad news: 95% of sleep disorders are undiagnosed

A MyBrainSolutions Sleep Challenge

MyBrainSolutions.com/Cisco

Tools on MyBrainSolutions that can help

Tools on MyBrainSolutions that can help

Tools on MyBrainSolutions that can help

A Goal for optimal sleep: what could it look like?

In your highly connected brainsmall nudges can have BIG effects

Train your brain’s natural sleep rhythms and increase your daily productivity

Main sleep take aways from this Webinar:

Natural sleep cycles that should not be disrupted Prioritizing sleep is as important as diet/exercise Develop techniques that work – by training your brain!