FSEAP Carleton University SLEEP

Overview Quick facts Surrender exercise Sleep and feelings of stress Sleep deprivation Consequences Promoters Relaxation Exercise

Quick Facts Healthy range of hours per night for sleep 7-9 hours, average per person in North America is 8.2 If you are sleep deprived over longer periods of time, it is equivalent to 2-3 glasses of alcohol for your body Sleep dept The average time to fall asleep for healthy adults with no sleep problems is between mins

Surrender Exercise Mind and body connection Interlace your fingers Fully extend your index fingers Next pull back the tips of your index fingers until they are as far apart as possible Look at the space between your fingers Now say “fingers come together” Observe whether you allow, prevent or force the response to occur

Allowing Attitude Allowing attitude Specifically for stressors we have little to no control over

The impact of stress on sleep…

Substances that impact sleep Drugs

Substances that impact sleep Caffeine and sleep 5 oz brewed coffee 85mg 5 oz instant coffee 65 mg 5oz brewed tea 40 mg 5 oz hot chocolate 6mg 1 oz baker’s chocolate 26mg 12 oz cola drinks 45mg Common medications containing caffeine Tylenol with codeine 8mg Excedrin 65 mg Midol 32 mg Dristan Decongestant 16mg Dexatrim (diet pills) 200mg

Consequences from sleep deprivation Increased blood pressure for people with pre- hypertension or hypertension Increase in cardiovascular health issues Difficulty concentrating and focusing Increase in weight gain due to slowed metabolism Increased feeling of anxiety (physical, emotional, psychological, existential) Increase in feelings of irritability and irritable behaviour

Promoters Reducing caffeine intake Reducing cigarette consumption Transition into lifestyle changes Eating right Avoid heavy exercise prior to sleep Exercise promotes deeper sleep due to restorative physical aspect and you take less time falling asleep and are less apt to awaken Sleeping environment and postures

Tips for improving sleep You can use sleep restriction to increase sleepiness if chronic sleep issues (Erickson) Regular routine (avoid sleep debt) Pre-sleep ritual Environment: calm and soothing (lights and noise) Journaling prior to bed or when awake Reading books of little to no interest Grounding and breathing exercises

RELAXATIONRELAXATION EXERCISEEXERCISE