Did you have a good sleep last night

Did you have a good sleep last night?

Fact Or Myth In Sleep Presenter: 韩霏 ID: 10301010104

Definition Sleep is a naturally recurring state characterized by reduced or absent consciousness, relatively suspended sensory activity, and inactivity of nearly all voluntary muscles. The purposes and mechanisms of sleep are only partially clear and are the subject of substantial research. Sleep is often thought to help conserve energy, but decreases metabolism only about 5– 10%.

Timing of Sleep ● Myth Equivalent effect at night & in daytime ● Fact Specific duration at night ● Reason Circadian clock in the body

Timing of Sleep Circadian Clock Hypothalamus Production of Chemicals in deep sleep ROS, SOD Repair of cell injury & Promotion of cell proliferation

Snoring in sleep ● Myth Common & Not Harmful ● Fact Serious & Detrimental ● Reason Predictive on OSA (Obstructive Sleep Apnea)

Snoring in sleep ● Causes Vibration of respiratory structures Generation of sound due to obstructed air movement ● Impacts Prediction on OSA (repetitive pauses in breath) Reduction of blood oxygen levels Promotion of chances to get health problems (Heart attack(+34%) & Stroke(+67%))

Drink before Sleep ● Myth Sleep Promoter ● Fact Sleep Disrupter ● Reason Sleep Fragment caused by alcohol

Drink before Sleep Ingestion of Alcohol 3 Stages of Sleep ① Acceleration to sleep onset ② Improvement on deep sleep ③ Increase in nighttime awakenings ( Attenuation of alcohol function) Less Restful Sleep

Other Myths • No relationship between sleep and diseases (Obesity, Diabetes and Hypertension) • Daytime sleepiness as a sign: Not getting enough sleep • Excising before bed as a sleep promoter • Ignorance of the sleeping time-span • ……

Summary Better Sleep, Better Life • No ignorance of the importance of sleep timing (according to the circadian clock ) • No random at bed and wake time • No overlooking on the common phenomena during sleep, especially for those with CVD • No alcohol before bedtime

References [1] http: //news. 21 cn. com/caiji/roll 1/2013/04/02/14835078. shtml [2] http: //www. chinadaily. com. cn/hqgj/jryw/2013 -03 -21/content_8555461. html [3] http: //en. wikipedia. org/wiki/Sleep [4] http: //www. mayoclinic. com/health/snoring/DS 00297 [5] "Snoring 'linked to heart disease'". BBC News. 2008 -03 -01. Retrieved 2010 -05 -23 [6] http: //www. sleepfoundation. org/sleep-facts-information/myths-and-facts [7] http: //www. medscape. org/viewarticle/497982 [8] http: //www. bbc. co. uk/news/health-21147780 [9] http: //www. sleepdex. org/alcohol 1. htm [10] http: //www. nature. com/npp/journal/v 20/n 3/full/1395251 a. html

References [11] Sands M, Loucks E B, Lu B, et al. Self-reported snoring and risk of cardiovascular disease among postmenopausal women (from the Women's Health Initiative)[J]. Am J Cardiol, 2013, 111(4): 540 -546. [12] Mosca M, Aggarwal B. Sleep duration, snoring habits, and cardiovascular disease risk factors in an ethnically diverse population[J]. J Cardiovasc Nurs, 2012, 27(3): 263 -269 [13] Whitton S. Nighty night sleep tight--health benefits of a good night's sleep[J]. Insight, 2012, 37(4): 22

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