Health Wellness Seminar SLEEP BETTER FEEL BETTER Dr
Health & Wellness Seminar “SLEEP BETTER FEEL BETTER” Dr Stanley C Rodski Neuro. Psychologist May 2014
BETTER SLEEP What’s wrong with my sleep? What happens in my brain? What are some simple things I can do to improve my sleep?
WHAT’S WRONG WITH MY SLEEP? ◦ TRANSIENT (Sometimes) POOR SLEEP: Most of us suffer from this from time to time. Can’t sleep for a few nights – about a week at the most. Usually because we are excited or nervous about something/ specific event.
WHAT’S WRONG WITH MY SLEEP? ◦ SHORT TERM POOR SLEEP Can’t sleep for a few weeks Usually due to things going on in your life. This is where you can develop bad habits which lead to long term sleep problems.
WHAT’S WRONG WITH MY SLEEP? ◦ CHRONIC (LONG TERM) POOR SLEEP Poor sleep has lasted for at least 3 months. Poor sleep has become a habit
POOR SLEEP PATTERNS Is there a PATTERN to my poor sleep? ◦ Poor sleep has a pattern to it that you need to understand. ◦ Knowing the causes and patterns of your poor sleep will help you improve. LET’S LOOK AT SOME OF THESE. . .
POOR SLEEP PATTERNS ◦ TROUBLE FALLING ASLEEP This is a very common problem for poor sleepers This is a symptom of poor sleep habits Can be improved by replacing poor habits with good habits/behaviours ◦ TROUBLE FALLING ASLEEP & WAKING UP This is a result of a disturbed body clock and poor habits before sleep Can also be the result of “restless legs Syndrome” and various breathing disorders.
POOR SLEEP PATTERNS ◦ NO TROUBLE FALLING ASLEEP BUT WAKE UP DURING THE NIGHT Waking during the night is NORMAL. If you stay awake and feel daytime fatigue then this is a problem Waking during the night can become a habit which worsens with worry This is made worse by alcohol, caffeine, nicotine, sleeping pills, various medications, noise and light.
WHAT HAPPENS IN MY BRAIN? Let’s have a look!!!
GETTING READY FOR SLEEP GOOD SLEEP PRACTICE ◦ BEFORE GOING TO BED Avoid caffeine in the late afternoon and early evening Avoid alcohol. It may help you fall asleep but the effects wear off in a few hours, causing withdrawal and awakenings during the night Avoid nicotine. It is a stimulant.
GETTING READY FOR SLEEP Avoid Food high in protein( meat , nuts etc) If you have to eat before bed then high carbohydrates such as cereal, bread etc (small carbo snack)
GETTING READY FOR SLEEP Milk can induce sleep because of the amino acids (tryptophan) If you are waking up in the night combine milk with Horlicks. This reduces restlessness. Well balanced meal, 3 to 5 hours before bed is optimum for sleep.
GETTING READY FOR SLEEP Have a bedtime ritual. This lets your body know you are getting ready to sleep A bath before bed helps improve sleep QUALITY. Not too hot and stay in for 15 to 20 minutes (physically relaxing and affects the body clock) Don’t go to bed too early. Only go to bed when you are feeling sleepy( yawning, eyes closing) Don’t have a fixed bedtime. Having a fixed bedtime increases your anxiety making it harder to fall asleep
IN THE BEDROOM IN BED ◦ Get rid of the bedroom clock. When you have trouble sleeping watching the clock just makes you more anxious. ◦ Limit your activities in bed. Lap top computers and “to do ” conversations with your partner should be avoided. -You want to strengthen the link between bed and sleep. Not weaken it.
IN THE BEDROOM ◦ Don’t stay in bed if you are awake. If you are not asleep in 15 minutes ( approx), get up, go into another room and do something relaxing ( magazine, television, music) until you feel sleepy again Don’t eat, drink alcohol or smoke when you get up because your body will learn to wake you for this.
IN THE BEDROOM ◦ Don’t worry if you can’t sleep. Accept that sleep needs vary a lot and that you can function quite well with a lot less than you might like to have. ◦ Don’t spend too much time in bed. Spreading a night’s sleep over too long a period will lead to shallow, fragmented sleep and more time in bed worrying about sleep. Plan to stay in bed for only the length of time of your typical sleep. Once the quality of sleep is improved you can lengthen the time in bed.
IN THE BEDROOM ◦ Do have a fixed getting up time Try to get up at the same time everyday When you get up expose yourself to outside light as soon as possible This helps your body clock and stops the development of delayed sleep phase syndrome
THE NEXT DAY DURING THE DAY ◦ Avoid long naps (half an hour or more) These interfere with your night sleep Make you feel ‘groggy’ or more sleepy during the day ◦ Avoid lying down except when you are trying to sleep This leads to a weakening of the association of lying down and going to sleep Sit up when watching TV or reading ( unless you are about to go to sleep)
WHEN IT GETS REALLY TOUGH Sometimes we find it difficult to sleep because we are VERY ANXIOUS & WORRIED and/or SAD & MISERABLE In these circumstances we need to practice a DEEP RELAXATION TECHNIQUE
WHEN IT GETS REALLY TOUGH Deep relaxation is about controlling the AUTONOMIC NERVOUS SYSTEM (ANS) through BREATHING
BETTER SLEEP THANK YOU for your time today and GOOD SLEEPING
- Slides: 21