1. Sleep Smarter—Be Smarter w/ Dr. Elbel

2. Can a night owl become a morning lark? Changing sleep patterns and improving the sleep quality

3. Humans are sleeping less We get 2-3 hours less sleep than in 1900

4. Why sleep? Memory Health/Immune system WeightMood Alertness (reduce accidents)

5. Memory Consolidated into long term and strengthened during Stage 4 sleep Disturbed REM sleep impairs memory Research volunteers getting less than 6 hours sleep per night noted only slight sleepiness yet tests of cognitive ability showed declines over two weeks—at end they were as impaired as those who were awake for 48 hours * *Lawrence Epstein, Newsweek, 7/5/10

6. When we sleep Leptin levels go up Ghrelin levels go down

7. Sleep Improvement Topics Changing sleep patterns Falling asleep Better sleep If you wake

8. Night owl to morning lark? Sleep patterns engrained and developmental Can be changed with effort Need to fit with life circumstance

9. How to change sleep pattern Develop a bedtime routine Go to bed at the same time each night Get up at the same time each day (most important) After getting up immediately take a walk and expose self to light

10. Bedtime Routine: not just for kids! Sooth your body into sleep time –Low lighting –No tv, cell phone, computer –Warm bath –Snack—complex carbohydrates –Reading –Stretching with deep breathing –Warm your feet –Deep breathing, prayer, meditation

11. Make your environment conducive to sleep Comfortable bed Comfortable temperature Scent of lavender or vanilla Quiet room or white noise DARK Hide clock Banish pets

12. Daily activities that help with sleep Exercise—especially late afternoon or early evening (at least 3 hours before bed) No caffeine or none after 3 No alcohol within 3 hours of bedtime No naps Eat heavy meals earlier in day Drink enough water during day/early evening

13. Stop the Madness Refuse the Snooze (button)

14. If you can’t fall asleep Crossword, reading or Sudoku helps shift from emotional brain to frontal lobe No screens! After a half hour, get out of bed –Go in another room –If anxious, write worries in a log –Read until sleepy –Go back to bed

15. Getting up at night Only when absolutely necessary! Avoid lights—put nightlight in bathroom Try to change habit of getting up to use the bathroom (small serving of raisins helps prevent nighttime urination) Do not eat Do not watch tv, use computer, or check phone

16. To nap or not to nap Avoid napping, especially if you are changing sleep patterns If you want to nap, do so early afternoon and for no more than 30 minutes

17. To supplement or not to supplement? Sleep medications can become habit forming Snack before bed—grapes, cookies and milk, corn, brown rice, oatmeal, almonds, bananas, 2 teaspoons ground pumpkin seeds in warm drink Consult with expert about using: –Magnesium –Melatonin –Valerian

18. Why do I feel more groggy after lots of sleep? Awakened in middle of deep sleep? Plan sleep in 90 minute increments 9 hour, 7 ½ hour, 6 hour Too much sleep? Will feeling worse occasionally give you permission to revert to habit you know is bad?

19. If you continue to have sleep problems Consider the timing of medications or supplements Keep a sleep diary for 2 weeks to find root causes Phone off and away

20. Do not catastophize sleep problems You get another chance tomorrow~