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Presented by:Nina Ram RN MS CRN, MPCSEC CommitteeApril 30, 2015

The Impact OF SLEEPON

AGING, OVEREATING & LONGEVITY

”REINVENTING MID-LIFE”

What is Sleep?BRAIN

NEURONS &

Neutotransmitters

CIRCADIAN RHYTHMS

& Hypothalamus,

Pineal Gland

Neurotransmitter, GABA,

& Hormones

STATE OF WAKEFUL

NESS

A Typical Sleep Cycle

Runs About90-120

MinFor

Adults

RunsAbout 60 MinFor

Babies

Each Stage Has a DistinctiveEEG Pattern

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Stages of Normal Sleep Architecture

I

II

III

IV

V

To Understand Sleep,We Must Also Understand Insomnia

Normal Changes in SLEEP ARCHITECTURE AS WE AGE

Delayed SLEEP ONSETIncreased WAKEFULNESS after sleep onsetPerception of LIGHTER SLEEPDecreased SLEEP EFFICIENCYIncreased STAGE I SLEEPDecreased SLOW WAVE SLEEPIncreased FRAGMENTATION of SLEEP

History of Sleep in America THE AVERAGE ADULT NEEDS 8 HOURS

OF SLEEP FOR OPTIMUM HEALTH

IN 1919, THE AVERAGE AMERICAN SLEPT 9 HOURS

TODAY, WE ARE SLEEPING ON AVERAGE LESS THAN 7 HOURS

MILLIONS TRY TO GET BY ON 4.5-5 HOURS OF SLEEP PER NIGHT

UNFORTUNATELY, THERE ARE SERIOUS HEALTH CONSEQUENCES

TO SLEEP DEPRIVATION!

GREAT 5 Minute YouTube Video

Explaining these Serious Health Consequences -

https://www.youtube.com/watch?v=pbJxLITdt_E&feature=player_detailpage

POOR SLEEP HYGIENE SERIOUS MEDICAL CONSEQUENCES

ACCLERATED AGING• Increased risk for PREMATURE ATRIAL & VENTRICULAR CONTRACTIONS• Increased risk for A FIB, TIA (mini- strokes) & CVA, and MI•Compromised IMMUNE FUNCTION•Hightened APPETITE – Increased Ghrelin•ENDOCRINE DYSFUNCTION

oIncreased CortisoloDecreased Insulin, Growth Hormone & Thyroid Function

COMPELLING EVIDENCE-BASED MEDICINE

DEMONSTRATES EXCESS WEIGHT & OBESITY

INCREASE the RISK of:

According to Evidence-Based Medicine,

SIMPLY PUT, the LESS you sleep,

the MORE you eat,

the MORE you weigh!

HEALTHY HABITS ofCENTENARIANS

Don’t Smoke

Minimize Alcohol Consumption

MAINTAIN A STABLE, HEALTHY WEIGHT

Eat Fewer Calories

Increase Fruit & Vegetable Intake

Exercise Regularly

SLEEP WELL

Challenge Your Mind

Maintain a Positive Attitude

Learn to Manage Stress

Stay Friendly & Socially Engaged

Have a Purpose in Life

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“THERE IS PLENTY OF COMPELLING EVIDENCE

THAT SLEEP IS THE MOST IMPORTANTPREDICTOR OF HOW LONG

WE WILL LIVE”

DR. WILLIAM DEMENTCo-Founder, Stanford University Sleep Disorder Clinic

QUESTIONS??

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RESOURCES“REINVENTING MID-LIFE:SLEEP, AGING and OVEREATING”PRESENTATION BY MARY O’BRIEN, MD

“7 REASONS WHY YOU NEED8 HOURS SLEEP”BY SARA LOVELADY, THE WELLNESS ADVISOR, www.thewellnessadvisor.com

WebMD: http://www.webmd.com/sleep-disorders/ss/slideshow-sleep-disorders-overview?print=true