 Decrease Amyloid plaque  Decrease Neurofibrillary Tangles (tau protein compromised)

 Enhancing Physical Resilience: happy people generally have better sleep, lower blood pressure and blood glucose, and inhibition of neurofibrillary tangles and amyloid plaque that lead to cognitive decline.

 Proximity to the kidneys and associated with stress response.  Prolonged stress impairs cognitive function.  Suppressed immune system.  Increases risk of depression and anxiety.

 Number one symptom of depression.  Key factors in many psychological disorders including substance abuse and PTSD.  Exacerbates many health challenges.

 One in four suffer some sleep challenges  One in two with chronic psychological /physical concerns  Two primary types  1) Onset insomnia  2) Disrupted sleep cycles

 Sleep in cycles with marked brain wave patterns  Cycles repeat patterns through the evening

 Decreasing to stabilizing alpha (10hz.)  Alpha to theta ( 8-6hz.)  Theta patterning ( 6-4hz.)  Delta (<4hz.)

What are Brainwaves? Brainwaves are commonly grouped into 4 different categories: Beta, Alpha, Theta and Delta. Each brainwave pattern is associated with a different state of mind. It is common to have varying strengths of each of these brainwave patterns occurring in the brain. Beta waves oscillate between 13 to 40 times per second (Hz). Beta waves are generated naturally when in an aware, alert state of consciousness. Alpha waves oscillate between 7 and 13 Hz. Alpha waves occur during periods of rest, relaxation, deep relaxation and meditation. Theta Waves oscillate between 4 and 7 Hz. These waves improve memory and access to previously forgotten material, and sudden insight and creativity. Delta Waves oscillate between 1 and 4 Hz. These waves dominate when a person is in a deep sleep.

 Listen to internal natural processes  Melatonic effect versus time structure

 Accommodations  1) Vary sleep times  2) Get up, get up. No snooze buttons  3) No long naps

4) Exercise in the morning 5) Slow theta meditation 6) Dark cool sleep space

 7) Beds are not a second office/entertainment room ( Only TWO things)  8) Two hour eat free zone prior to sleeping  9) Sleep prep (At least 30 minutes prior to sleep)

10) Watch caffeine and alcohol 11) Thirty minute rule 12) Anticipate good sleep and dreams

Resilience Model of CBT-I Theta Meditation Acknowledge sleep difficulties vs. hopelessness Savor past sleep successes Visualize success and good dreams. Journal positive sleep events and dreams