WELL U SLEEP Well

National Sleep Awareness Week

• March 2-9, 2014• National Sleep Foundation

Renewing Power of Zzz

• Stroke• Reduced Obesity• Alzheimer & Dementia• Stroke• Diabetes• Memory loss• Bone density• Cancer, heart disease• Early death

• Optimal focus• Athletic Performance• Reaction skills• Mood elevation• Stress Reduction• Weight Management

Alzheimers & Dementia

• Discussion of the need to detox• The brain holds a natural ‘detox’ session nightly• Research 2013 (URMC) revealed a 10x increase in the

ability of the brain to remove the toxic protein that is linked to Alzheimers development

• The brain cells contract during sleep by as much as 60% making the cerebrospinal fluid flow easily

• Natural byproducts of neural function are removed• Follows other studies that have shown reductions in

(amyloid-beta) during sleep and Alzheimer’s patients to have a greater amount of it

Obesity & Diabetes

• A study with healthy adults introduced reduced sleep and disrupted circadian rhythm

• Altered resting metabolism and increased glucose resulting from inadequate insulin production

Obesity and Hunger Games

• The “hunger” hormone (Gherlin) which limits leptin, which in turn helps regulate our food choices

• Highest after less than 6 hours of sleep

Diabetes Risk

Both groups of Teens who:1. Got less than 6 hours sleep2. Who were sleep deprived with fewer than 6

hours sleepShowed insulin resistance and greater risk of Diabetes

• Recurrent sleep losses, and disruptions in circadian rhythm cause damage not fully restored with a “catch up” sleep (Sci Trans Med 2010)

Stroke

• Four Times Increased stroke risk with 6 or fewer hours of sleep a night

Memory

• Not just a short term problem, that is, you have a bad night’s sleep and trouble remembering the next day…

• Long term memory is dependent on sleep for completion of the final stages

• May explain older adult cumulative sleep deprivation and memory loss

Bone Density

• Shown so far in rodents, believed to transfer• 72 days of sleep deprivation resulted in

significant bone losses• May have to do with the increased rate of

breakdown that occurs during waking

Cancer

• Colorectal cancer is what has been studied• Potential transference to other cancers• Correlation between colorectal cancer

occurrence and fewer than 6 hours of sleep

Heart Disease

• 48% more likely to die of heart disease if you either have trouble staying asleep or getting less than 6 hours of sleep

Early Death

• Subjects studied over a 14 year period• Those who got 6 or less hours of sleep had

significantly earlier death

Exercise: Quantity of Quality Sleep• Vigorous Exercisers report best sleep (83%)• Moderate Exercisers come in next (77%)• Light Exercisers report (76%) good quality• Compared to non-exercisers who report sleeping well only 56% of the time• A much greater percent of non-exercisers report more very bad or fairly bad

nights• Vigorous exercisers were more likely to report they got enough sleep or sleep

needs were being met• Vigorous exercisers are more likely than all to get more sleep on workdays• A study not long ago revealed as little as 10 minutes a day improved self-

reported quality of sleep in older adults

(2013 NSF poll)

• Less time sitting per day related to better sleep (less than 6, or between 6-7 hours sitting a day)

• Fewer caffeinated drinks during the day related to better sleep

• No significant difference between those who exercised 4 or more hours before bedtime and those who did within 4 hours (contradicts prior studies)

Sleep Help

• Establish your bedtime and wakeup time

• Create a routine: stick to it• Avoid naps: longer than 20

minutes• 60-67 degrees, white noise if

needed• Comfortable• Avoid bright light including

screen time• Get out of your room if you

aren’t able to sleep

• What’s rested?

• Traveling even vacay can throw it off

• Varies per individual; health studies show best health with 80-90% of sleep at night

ADDITIONAL SLEEP TIPS

ELEVATING TEMP: bath, shower, exerciseSCENTS: lavendarBEDDING, PAJAMASFOOD Habits: Keep routine

Questions?Or Shares to Improve Your Sleep?

Goodnight!

debra@voiceforfitness.com