Pillow Talk: Unlocking the Power of Sleep PDF

Pillow talk UNLOCK THE POWER OF SLEEP JOSH MANOHARAN, PTRP  Necessity Definition of sleep Importance of sleep for health & wellbeing The Science...

Pillow talk UNLOCK THE POWER OF SLEEP JOSH MANOHARAN, PTRP  Necessity Definition of sleep Importance of sleep for health & wellbeing The Science Pillow talk Overview of the sleep cycle Brain Activity During SLeep UNLOCK THE POWER OF SLEEP You’re starving yourself Physical COnsequences cognitive effects Mental health consequences immune system effects Redemption Our 12-Step Sleep Hygiene hack  "An unexamined life is not a life worth living" — Socrates Necessity We spend 1/3 of our lives sleeping All organisms need sleep Culmination of the day’s work “a highly active process during which the day’s events are processed and energy is restored.” time to repair & recharge regulation of our body functions (blood pressure, blood sugar, cholesterol levels) The Science 4 Stages, 4-6 Cycles at different intervals  The Sleep Stages Image (c) ouraring.com  sleep architecture It’s unique for all of us! Stage 1 (Awake) 7.4% Stage 2 (Light Sleep) 18.5% Stage 4 (Vivid Dreaming/REM) 44.4% Stage 3 (Deep Sleep) 29.6% Brain Activity During sleep Prune unimportant brain connections (synapses) and fortify important ones Crucial for brain development in all stages of life You’re Starving Yourself One of the hardest decisions in life is when to give up and sleep Sleep Deprivation When we run short of our required amount of sleep for an extended period of time Can be caused by lifestyle, work and environmental factors, sleep disorders and other chronic medical conditions Chronic (> 6 months) deprivation can have a negative impact on brain, metabolic and immune health Sleep Deprivation: Effects Physical Craving bad food Tired = Avoid Exercising Lack of time for repairing tissues in the muscles, bones and internal organs Sleep Deprivation: Effects Cognitive Decreased work performance Decline in memory and attention Slower speed of processing information Sleep Deprivation: Effects Mental Lack of emotional regulation and consolidation, may lead to Anxiety & Depression Accumulation of toxic waste, may lead to Alzheimer’s & Dementia Sleep Deprivation: Effects Immune Decreased effect of vaccines Allergic reactions Susceptibility to illness Immunodeficiency Redemption We can overcome sleep deprivation in 12 simple steps What is enough?  12-Step Sleep Hygiene Hacks 1: Mindful Caffeine Intake 2: Boundaries in the Bedroom 3: Set a Soothing Routine 2 drinks a day, only sleep and sex are allowed moisturize, wind down, no stress last 3 hours before sleep keep it cool, quiet and dark write your problems down for tomorrow  12-Step Sleep Hygiene Hacks 4: Sleep in 20, or don’t 5: Don’t stare at the clock 6: Befriend Light forcing yourself to sleep is frustrating It will only stress you out use natural light to your advantage if you don’t fall asleep in 20 minutes, do turn clock’s face away from you reconnect to your “Circadian Rhythm” something else until you are tired enough  12-Step Sleep Hygiene Hacks 7: Inner Clock Consistency 8: Nap early or Not at all 9: Keep Dinner/Snacks Light keep your internal clock as consistent as good to make up for lack of sleep allow your digestive system to rest possible by waking up & sleeping at the same avoid if you are struggling with sleep allcoate the blood to brain & repair time even on weekends/ holidays 20 minutes is ideal instead of digesting food  12-Step Sleep Hygiene Hacks 10: Fuel up with Fluids 11: Exercise Early 12: Gadget Fasting we are 60% water, let it carry all the gunk good to exhaust the body (cortisol) 1-2 hours before sleeping not too much to limit bathroom trips need ample time for winding down Turn on Blue Light filter "A life without sleep is not a life at all" — Josh Manoharan, wannabe Philosopher Pillow talk UNLOCK THE POWER OF SLEEP JOSH MANOHARAN, PTRP References Harvard Medical School Sleep Medicine https://sleep.hms.harvard.edu/education-training/public- education/sleep-and-health-education-program/sleep-health- education-52 https://sleep.hms.harvard.edu/education-training/public- education/sleep-and-health-education-program/sleep-health- education-50 References Sleep Foundation https://www.sleepfoundation.org/stages-of-sleep BetterHealth Australia https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep- deprivation#:~:text=Sleep%20deprivation%20occurs%20when%20an,can%20also%20c ause%20sleep%20deprivation.