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Sleep Fun Facts
This year, Sleep Awareness Week was March 2-8, 2015 Humans spend 1/3 of their life sleeping. Parents of new babies miss about 6 months worth of sleep in
the first 2 years of their child’s life. Lack of sleep can cause weight gain of 2 pounds (0.9 kg) in
under a week. Most people can survive for up to 2 months without eating, but
people can only live up to 11 days without sleeping. The average person has 4-6 dreams a night, but most people don’t remember up to 99% of them.
Whales and dolphins only fall half asleep. Their brain hemispheres take turns so they can continue surfacing to breathe. In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult.
Sleep Fun Facts
Newborns sleep a total of 14 to 17 hours a day on an irregular schedule with periods of one to three hours spent awake.Koalas sleep 18-22 hours a day!
1. You may damage your immune system
2. You may damage your brain cells for good
3. You may impair your thinking
4. You may gain weight
5. You may have more wrinkles
6. You are adding to your stress
http://www.health.com/health/gallery/0,,20459221_11,00.htmlhttp://www.lifehack.org/articles/lifestyle/5-ways-not-getting-enough-sleep-hurts-your-health-and-appearance.htmlhttp://www.webmd.com/sleep-disorders/features/9-reasons-to-sleep-more?page=3
Sleep Role on Your Health and Wellness
Chronic sleep problems affect 50-80% of psychiatric patients, compared to 10-18% of adults in the general population Sleep problems are particularly common among people with anxiety, depression, bipolar disorder and attention deficit hyperactivity disorder (ADHD)
Sleep Role on Your Mental Health
http://www.health.harvard.edu/newsletter_article/Sleep-and-mental-health
How much sleep do you really need?
Sleep debt: difference between the amount of sleep you should be getting and the amount you are actually getting
Americans are averaging 6.9 hours per night (6.8 hours during the week and 7.4 hours on weekends)
Adults should aim to get approximately 8 hours of sleep
Is it possible to make up this sleep debt?
http://www.scientificamerican.com/article/fact-or-fiction-can-you-catch-up-on-sleep/
Age Category Average Amount 0f Sleep Needed
Newborns (0-3 months) 14-17 hours
Infants (4-11 months) 12-15 hours
Toddlers (1-2 years) 11-14 hours
Preschools (3-5 years) 10-13 hours
School Age Children (6-13 years)
9-11 hours
Teenagers (14-17 years) 8-10 hours
Younger Adults (18-25 years) 7-9 hours
Adults (26-64 years) 7-9 hours
Older Adults (65 + years) 7-8 hours
How to sleep better
Keep a regular sleep schedule
Create a relaxing bedtime routine
Avoid eating big meals at night especially heavy or fatty foods
Avoid alcohol before bed
Reduce caffeine intake
http://www.helpguide.org/articles/sleep/how-to-sleep-better.htm
Dog Barking
How to sleep better
Avoid drinking too many liquids in the evening
Quit smoking
Exercise
Practice relaxation techniques if worried, stressed or anxious
Write down your worries
http://www.helpguide.org/articles/sleep/how-to-sleep-better.htm.
Sleep Cycles
http://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspxhttp://sleepfoundation.org/sleep-topics/sleep-drive-and-your-body-clock/page/0%2C1/
Sleep/Wake Homeostasis: tells us when to sleep and when to wake up based on the body’s needs
Circadian Rhythms: physical, mental and behavioural changes Following roughly a 24 hour cycle Regulates timing of sleepiness and wakefulness Adults: most tired between 2-4 AM and 1-3 PM Dips in circadian rhythm may be felt more intensely for those who are sleep deprived
Pre-Sleep Routines
The key is to experiment until you find the sleep strategy that works best for you
Turn off your TV, computer, smart phones and all backlit technology this will stimulate the mind, rather than relax it and suppresses melatonin production
(naturally occurring hormone that helps regulate our sleep-wake cycle)
Change your bright lights for lower watt bulbs
Goodnight Mr. Bean
Pre-Sleep Routines
Relaxing Bedtime Rituals Read by a soft light Take a warm bath or shower Listen to soft music Do some easy stretches Wind down with a favourite hobby Listen to a book on tape
If you have been awake for 15 minutes or more, try getting out of your bed and doing a quiet, non-stimulating activity, such as reading a book by soft light. Avoid turning to electronics and backlit technology, which will further stimulate your brain
Technology
Technology
1. Lark ($99)
2. Sleep Genius (Free) – iPhone and Android
3. Jawbone UP ($99-$150)
4. Sleep Cycle ($1) – iPhone
5. SleepRate ($100) – iPhone and Android
6. SleepShield ($20-$40)
http://www.healthline.com/health-slideshow/top-insomnia-iphone-android-apps#1http://dailyburn.com/life/tech/gadgets-for-better-sleep/ SleepShield
Lark Sleep Band
Jawbone UP
Technology
7. Philips Wake Up Light Plus ($70)
8. Deep Sleep with Andrew Johnson ($2.99) – iPhone and Android 9. Sleepmaker Rain (Free) – iPhone and Android
10. Nature Sounds Relax and Sleep (Free) – Android
11. SleepBot (Free) – iPhone
Wake up Light Plus
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