Bill Byron

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Sleep Smarts Improving Sleep Habits

• Presented By
• Bill Byron

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Overview

• Sleeping 101
• Sleep Deprivation
• causes, symptoms, consequences
• Tips To Healthy Sleeping

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Sleeping 101

• Natural sleep cycle consists of being awake
  during the day and asleep at night.

National Sleep Foundation
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Sleep Deprivation

• A common condition that affects 47 million
  American adults!

• How much sleep do adults need?
• A. 7 - 9 hours of sleep per night
• Different people need different
• amounts to feel rested

National Sleep Foundation Nebraska Rural Health
Safety Coalition
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What Causes Sleep Deprivation?

• Not enough time to sleep
• Excessive worry
• Stress, anxiety, depression
• Repeated awakenings
• Working at night
• Travel
• Medical Illness
• Sleep disorders (insomnia)

National Sleep Foundation Nebraska Rural Health
Safety Coalition
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What Are Symptoms Of Sleep Deprivation?

• Fatigue during the day
• Lack of energy
• Mood changes
• Social problems
• Lack of concentration
• Fatigue while driving

National Sleep Foundation Nebraska Rural Health
Safety Coalition
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What Are The Consequences?

• Increased risk of accident injury
• Physical health changes
• Job Performance

National Sleep Foundation Nebraska Rural Health
Safety Coalition
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Fighting Fatigue

• Put The Focus On
• Your Personal Habits
• Your Sleeping Environment
• Getting Ready For Bed

National Sleep Foundation
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Personal Habits

• Determine a set bedtime and awakening time
• Avoid napping during the day
• Avoid alcohol caffeine 4 6 hours before
  bedtime
• Exercise regularly
• Consume a healthy diet

University of Maryland Medical Center National
Sleep Foundation
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Food For Fuel

• What we choose as our fuel is going to
  absolutely impact the performance of our bodies.
• Cindy Moore, MSRD, The Cleveland Clinic

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Strive For A Balanced Diet

• Carbohydrates the bodies preferred source for
  energy
• Fat too much bad fat can be bad for the body,
  however the right balance of good fat can be a
  source of energy
• Protein regulates the release of the energy or
  power

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MyPyramid Suggestions

• Make half of your grains whole
• Vary your veggies
• Focus on fruit
• Get your calcium rich foods
• Go lean with protein
• Find your balance between food and physical
  activity
• www.mypyramid.gov

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Dont Forget

• The Forgotten MealBreakfast
• Essential for energy and preparation for the day
  ahead
• Improves alertness concentration
• Whole grain bagel w/ cream cheese, cereal w/
  fruit yogurt, whole grain toast with peanut
  butter fruit
• Water Lack of water can result in dehydration
  fatigue.

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Physical Activity

• Think of exercise as recess for adults.
• Add exercise to your to do list and do it on a
  regular basis.
• Try something new!
• Love what you do!

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Sleeping Environment

• Use bedding that is comfortable and will reduce
  risk of back pain
• Find a comfortable room temperature
• Eliminate noise and light (ear plugs, rugs, heavy
  curtain/drapes, double-pane windows, relaxing
  music)
• Reserve the bed for sleeping and intimacy

University of Maryland Medical Center National
Sleep Foundation
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Getting Ready For Bed

• Establish a ritual before bed
• Practice relaxation techniques
• Consume a light snack before bed
• Practice a comfortable sleeping position
• Dont take your worries to bed

University of Maryland Medical Center National
Sleep Foundation
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How Comfortable Is Your Bed?

• Some questions to ask yourself
• Does your mattress provide the support you need?
• 2. Do you wake up with a sore back?
• 3. Is your bed big enough to provide enough
  room for you and your partner?
• 4. How do you sleep away from home, better or
  worse?

National Sleep Foundation
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A Word On Television

• It is not recommended to watch TV in bed before
  bedtime.
• WHY?
• It is a very engaging activity that stimulates
  our senses

University of Maryland Medical Center
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The Silent Killer

• Tips Before Driving
• Get adequate sleep before driving
• Schedule breaks
• Have a travel companion
• Avoid alcohol and/or sedative medications

National Sleep Foundation
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Defensive Driving Tips

• While On The Road
• Watch for warning signs of fatigue
• Stop driving and take a nap
• Drink something with caffeine

National Sleep Foundation
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Questions?