1. Better Sleep for Better Performance Presented by: Jessie Taylor

2. Agenda Sleep statistics How much sleep do you need? The impact of sleep deprivation Tips for a good night’s sleep Insomnia and coping

3. Sleep Statistics Over the last 50 years, Americans have pared about two hours from their nightly sleep times. Federal officials estimate that 20 million to 30 million adults experience occasional sleep problems. About 10% of Americans suffer from chronic insomnia.

4. Gender & Insomnia Women are particularly vulnerable to sleep difficulties. –Women may be 20-50% more likely than men to have insomnia. –One study found that 60% of women experience insomnia during the menopausal transition. Source: Mayo Clinic Women’s HealthSource

5. Impact On Performance 1 in 3 Americans has daytime sleepiness that interferes with daily activities on a regular basis. National Sleep Foundation Driver fatigue is responsible for an estimated 100,000 motor vehicle accidents and 1,500 deaths a year. National Highway Traffic Safety Administration 17 hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol-level of 0.05%. The National Sleep Research Project

6. FACT or FICTION? Test your sleep knowledge.

7. How Much Sleep Do You Need? The amount of sleep a person needs depends on many factors, including age. If you feel drowsy during the day, even during boring activities, you haven't had enough sleep. –Infants - 16 hours a day –Teenagers - 9 hours on average –Most adults - 7 to 8 hours –Women in the first 3 months of pregnancy often need several more hours of sleep than usual.

8. Sleep Deprivation The amount of sleep a person needs also increases if he or she has been deprived of sleep in previous days. Getting too little sleep creates a "sleep debt," which is much like being overdrawn at a bank. Eventually, your body will demand that the debt be repaid.

9. Too Little Sleep… Memory problems Depression A weakening of your immune system, increasing your chance of becoming sick Weight gain

10. Symptoms of Insomnia Sleepiness during the day General tiredness Irritability Problems with concentration or memory

11. Causes of Acute Insomnia Significant life stress Illness Emotional or physical discomfort Environmental factors Some medications Interferences in normal sleep schedule

12. Causes of Chronic Insomnia Depression and/or anxiety Chronic stress

13. Brainstorm What behaviors increase the chances of a good night’s sleep?

14. Prepare for a Good Night’s Sleep 1.Keep your bedroom for sex and sleeping. 2.Create a healthy sleep environment. –Make sure your bedroom is well ventilated and a comfortable temp. (below 75F and above 54F). –Consider having pets stay outside of your sleeping area. –See handout – environment checklist

15. Prepare for a Good Night’s Sleep 3.Keep a regular sleep/wake schedule. 3.Particularly for waking. 4.Irregular hours can throw off the internal biological clock. 4.Be light-wise. –Within 5 minutes of waking, expose yourself to bright light, either by going outdoors or using a light for 30 minutes.  Avoid excess light before bedtime.

16. Prepare for a Good Night’s Sleep 5.Set aside a time to clear your mind. –Several hours before bedtime, list worries or chores for the next day. –Also, develop a relaxation ritual – meditation or soothing music – to end each day. 6.Avoid Stimulants. –Nicotine, coffee or colas late in the day will keep you awake at night.

17. Prepare for a Good Night’s Sleep 7.Don’t drink alcohol. –- Rather than helping you sleep, it leads to awakenings and worsens sleep apnea. 8.Don’t exercise or eat heavily before bed. –Both rev up the body. –Exercising in the afternoon or early evening dispels tensions and makes falling asleep easier. 9.Avoid Naps. –They may perk up your daytime energy, but may undermine nighttime rest.

18. Talk to Your Health Practitioner An evaluation may include a physical exam, medical history, and sleep history. You may be asked to keep a sleep diary for a week or two. (see handout) Your health care provider may want to interview your bed partner about the quantity and quality of your sleep. In some cases, you may be referred to a sleep center for special tests.

19. When to Seek Medical Care Call the Doctor if: –Symptoms of insomnia last longer than 4 weeks or if it interferes with your daytime activities and ability to function. Go to the Hospital if: –Worsening pain or increased difficulty breathing at night may indicate a need to seek emergency medical care.

20. Alternative Treatments Acupuncture Relaxation and Meditation Regular Physical Exercise Avoiding caffeine in the afternoon, alcohol, heavy meals, naps after 3 pm

21. Summary What is one idea, thought, concept, strategy you are taking with you? What will you be more mindful of?

22. National Center on Sleep Disorders Research –www.nhlbi.nih.gov/sleep Garfield Star Sleeper (for children, parents, and teachers) –starsleep.nhlbi.nih.gov American Academy of Sleep Medicine –www.aasmnet.org National Sleep Foundation –www.sleepfoundation.org

23. Thank You! Your input is important. Please evaluate this seminar.