Presentation on theme: "Benefits of a Good Night’s Sleep. 2 06/29/2007 2:30pmeSlide - P4065 - WorkLife4You Objectives Learn the physical and mental benefits of a good night’s."— Presentation transcript:
2 06/29/2007 2:30pmeSlide - P4065 - WorkLife4You Objectives Learn the physical and mental benefits of a good night’s sleep Establish daily habits that promote sleep Learn ways to improve your sleep environment Discuss techniques for relaxation and dealing with insomnia Children and Sleep
3 06/29/2007 2:30pmeSlide - P4065 - WorkLife4You Physical Benefits Overall better health Stronger immune system Your body repairs itself while you are sleeping Improved appearance, eyes and skin
4 06/29/2007 2:30pmeSlide - P4065 - WorkLife4You Mental Benefits Clearer thinking during the day Mood enhancer Stress reliever Improves memory Improves concentration Reduces your risk of accidents
5 06/29/2007 2:30pmeSlide - P4065 - WorkLife4You Good Daytime Habits Healthy diet –Limit alcohol – this is a depressant –Limit alcohol – this is a stimulant Quit smoking –Nicotine is a stimulant Avoid late day napping –Napping after 3pm can interfere with regular sleep Get 20-30 minutes of exercise daily –Avoid strenuous exercise a few hours before bedtime
6 06/29/2007 2:30pmeSlide - P4065 - WorkLife4You Good Sleep Habits Keep a regular bedtime and get up at the same time each day when possible (including weekends) Aim for at least 6-8 hours uninterrupted sleep Avoid drinking or eating 3-4 hours before bedtime Avoid stressful situations or arguing with loved ones
7 06/29/2007 2:30pmeSlide - P4065 - WorkLife4You Your Sleep Environment Bedding –Mattress –Pillows –Bedding Comfortable room temperature Avoid non-sleeping activities in bed –Watching TV, bill paying, doing work related paperwork Keep light and outside noises to a minimum –Replace TV with soft music, fan or other “white noise” –Ventilation –Humidifier –Air purifier if you have allergies
8 06/29/2007 2:30pmeSlide - P4065 - WorkLife4You Bed Time Routine Hot herbal tea or warm milk Read or listen to books on tape Crossword puzzle, Sudoku or knitting Relaxing music Comfortable sleep wear Use the bathroom
9 06/29/2007 2:30pmeSlide - P4065 - WorkLife4You Relaxation Techniques Breathing Meditation Visualization Journaling –Writing down things you can’t get out of your head. –Make a list of things you are worried about or need to do that might keep you up at night.
10 06/29/2007 2:30pmeSlide - P4065 - WorkLife4You Aromatherapy Smells Lavender & Lavender products Wesleyan University study Johnson & Johnson study Smells do count
11 06/29/2007 2:30pmeSlide - P4065 - WorkLife4You Dealing with Insomnia If you don't fall asleep within 20-45 minutes - get up and try a relaxing activity until you feel drowsy. Try to keep your mind calm and relaxed. Do not allow negative thoughts about how much sleep you are getting. Determine if any medications you are taking interfere with sleep. Try to avoid prescribed sleep medications – could get dependent on them. Discuss serious sleep disorders with your physician.
12 06/29/2007 2:30pmeSlide - P4065 - WorkLife4You Children and Sleep Children who don’t get enough sleep are more likely to suffer from depression, anxiety, abuse alcohol and drugs. A 2010 study showed children who had trouble sleeping between the ages of 12-14 were twice as likely to have suicidal thoughts by age 17. Another study showed that children whose mothers reported they were over-tired between the ages of 3-8 years old were 2.8 times as likely to binge drink between the ages of 18-20.
13 06/29/2007 2:30pmeSlide - P4065 - WorkLife4You How Much Sleep to Children Need? Infants 14-15 hours Toddlers 12-14 hours Preschoolers 11-13 hours School age 10-11 hours Teens 9-10 hours
14 06/29/2007 2:30pmeSlide - P4065 - WorkLife4You Best Practices for Helping Children Sleep Have a consistent bed time. Consistent wake time – even on weekends Calming bed-time rituals –Read a story –Take a bath –Sing quiet songs –Limit technology – 30 minutes before bedtime Limit light exposure –From all electronic sources including TV “Savoring” - an experimental treatment
WorkLife4You Resources Health & Wellness Web Service –Sleep Library Audio Tips and Podcasts Don’t be a Night Owl, No Rest for the Weary, Sleep Disorders: Not Just Phantoms of the Night, Turn Off the TV, Don’t Sleep While Driving HTML Articles OnDemand Webinars Releasing Stress Through Relaxation, Stress Management WorkLife4You Guides Your Guide to Healthy Sleep, Stress Management Related Web Sites WorkLife4You Web Site www.WorkLife4You.comwww.WorkLife4You.com
17 Let WorkLife4You Make Your Life a Little Easier! Contact WorkLife4You 24/7: 1-877-WL4-NOAA (1-877-954-6622) (TTY 800-873-1322) http://www.worklife4you.com Look for the “Already a member?” box — Not a member yet? Follow the “Register” link and enter Registration Code: NOAA