Sleep Smarter—Be SmarterSleep Smarter—Be Smarter

w/ Dr. Elbelw/ Dr. Elbel

Can a night owl become a Can a night owl become a morning lark?morning lark?

Changing sleep patterns and Changing sleep patterns and improving the sleep qualityimproving the sleep quality

Humans are sleeping lessHumans are sleeping less

We get 2-3 hours less sleep than in 1900We get 2-3 hours less sleep than in 1900

Why sleep?Why sleep?

MemoryMemory

Health/Immune systemHealth/Immune system

WeightWeight

MoodMood

Alertness (reduce accidents)Alertness (reduce accidents)

When we sleepWhen we sleep

Leptin levels go upLeptin levels go up

Ghrelin levels go downGhrelin levels go down

Sleep Improvement TopicsSleep Improvement Topics

Changing sleep patternsChanging sleep patterns

Falling asleepFalling asleep

Better sleepBetter sleep

If you awakeIf you awake

Night owl to morning lark?Night owl to morning lark?

Sleep patterns engrained and Sleep patterns engrained and developmentaldevelopmental

Can be changed with effortCan be changed with effort

Need to fit with life circumstanceNeed to fit with life circumstance

How to change sleep patternHow to change sleep pattern

Develop a bedtime routineDevelop a bedtime routine

Go to bed at the same time each nightGo to bed at the same time each night

Get up at the same time each day (most Get up at the same time each day (most important)important)

After getting up immediately take a walk After getting up immediately take a walk and expose self to lightand expose self to light

Bedtime Routine: not just for kids!Bedtime Routine: not just for kids!

Sooth your body into sleep timeSooth your body into sleep time– Low lightingLow lighting– No tv, cell phone, computerNo tv, cell phone, computer– Warm bathWarm bath– Snack—complex carbohydratesSnack—complex carbohydrates– ReadingReading– Stretching with deep breathingStretching with deep breathing– Warm your feetWarm your feet– Deep breathing, prayer, meditationDeep breathing, prayer, meditation

Make your environment conducive Make your environment conducive to sleepto sleep

Comfortable bedComfortable bed

Comfortable temperatureComfortable temperature

Quiet room or white noiseQuiet room or white noise

DARKDARK

Hide clockHide clock

Banish petsBanish pets

Daily activities that help with sleepDaily activities that help with sleep

Exercise—especially late afternoon or Exercise—especially late afternoon or early evening (at least 3 hours before bed)early evening (at least 3 hours before bed)

No caffeine or none after 3No caffeine or none after 3

No alcohol within 3 hours of bedtimeNo alcohol within 3 hours of bedtime

No napsNo naps

Eat heavy meals earlier in dayEat heavy meals earlier in day

Drink enough water during day/early Drink enough water during day/early eveningevening

Stop the MadnessStop the Madness

Refuse the Snooze Refuse the Snooze

(button)(button)

If you can’t fall asleepIf you can’t fall asleep

Crossword, reading or Sudoku helps shift Crossword, reading or Sudoku helps shift from emotional brain to frontal lobefrom emotional brain to frontal lobe

No screens!No screens!

After a half hour, get out of bedAfter a half hour, get out of bed– Go in another roomGo in another room– If anxious, write worries in a logIf anxious, write worries in a log– Read until sleepyRead until sleepy– Go back to bedGo back to bed

Getting up at nightGetting up at night

Avoid lights—put nightlight in bathroomAvoid lights—put nightlight in bathroom

Try to change habit of getting up to use Try to change habit of getting up to use the bathroomthe bathroom

Do not eatDo not eat

Do not watch tv, use computer, or check Do not watch tv, use computer, or check phonephone

To nap or not to napTo nap or not to nap

Avoid napping, especially if you are Avoid napping, especially if you are changing sleep patternschanging sleep patterns

If you want to nap, do so early afternoon If you want to nap, do so early afternoon and for no more than 30 minutesand for no more than 30 minutes

To supplement or not to To supplement or not to supplement?supplement?

Sleep medications can become habit Sleep medications can become habit formingforming

Snack before bed—grapes, cookies and Snack before bed—grapes, cookies and milk, corn, brown rice, oatmeal, almonds, milk, corn, brown rice, oatmeal, almonds, bananasbananas

Consult with expert about using:Consult with expert about using:– MelatoninMelatonin– MagnesiumMagnesium– ValerianValerian

Why do I feel more groggy after Why do I feel more groggy after lots of sleep?lots of sleep?

Awakened in middle of deep sleep?Awakened in middle of deep sleep?

Too much sleep?Too much sleep?

Will feeling worse occasionally give you Will feeling worse occasionally give you permission to revert to habit you know is permission to revert to habit you know is bad?bad?

Do not catastophize sleep Do not catastophize sleep problemsproblems

You get another chance You get another chance tomorrow~tomorrow~