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Better Sleep For Health And Well-Being PowerPoint Presentation

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Description : Check out this medical PowerPoint presentation titled "Better Sleep for Health and Well-Being” by Ed Fisher, PhD and Patrick Tang, MPH.

This medical PowerPoint presentation discusses how getting enough high-quality sleep is essential for good health and well-being. Sleep plays a vital role in physical and mental health, affecting everything from mood, cognitive function, and energy levels to immune function, metabolism, and cardiovascular health.

Tags : Sleep for Health and Well-Being

Published on : Apr 26, 2023 | Views : 894 | Downloads : 0

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Slide 1-

Better Sleep for Health and Well-Being January 26, 2021 Ed Fisher, PhD Global Director Patrick Tang, MPH Program Manager
Slide 2-

Introductions About Sleep Strategies to Getting Good Sleep Practical Steps Summary and Discussion AGENDA Access all recorded webinars and slides at https://go.unc.edu/PROSPER
Slide 3-

INTRODUCTIONS
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ABOUT SLEEP
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Getting enough good sleep can affect how you feel physically and mentally. Adults need 7-9 hours of sleep every night Sleep is important for our physiological functions, memory, metabolism Individuals have different needs for sleep and have different preferences for sleep patterns (these are both inherited and learned) Good sleep is both the amount of sleep you get in a night and the quality of your sleep. There are many activities which promote and disrupt that amount and quality of sleep. It’s very common for adults to have formed habits for activities which disrupt good sleep, but it is possible to change them. Sleep and Health
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Sleep may be as important to health and well-being as nutrition and exercise
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Working until bedtime Doing other activities (work, eating, watched TV; other than intimacy) in bedroom Using screens in bed and immediately before bedtime Staying in bed and worried while unable to sleep Sleeping in an unrestful environment (restful sleeping environments are quiet, cool, and dark) Common Sleep-Disrupting Activities
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Exercising vigorously within one hour of bedtime Food and Drink Drinking alcohol within 2 hours of bedtime Drinking too many fluids that cause you to get up in the middle of the night Eating a large meal before bedtime Indulging in a midnight snack Varying your bedtime by more than an hour across the week Taking naps that are longer than 20 minutes Taking naps after dinner or with less than 3 hours to bedtime Common Sleep-Disrupting Activities
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Diminished alertness throughout the day Cognitive impairment, motor vehicle accidents Poor social and work relationships with others (impaired emotional regulation) Low mood or fluctuations in mood While lack of sleep is unlikely to be the sole cause of feeling blue, lack of good sleep can make you feel even more blue. Linkages to hypertension, weight gain, diabetes, obesity, impaired immune function Problems that Arise from Lack of Quality Sleep
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Other benefits that may also be important to you: Lower health care costs Increased willpower and productivity for work and home life Model healthy behaviors for children and adolescents Benefits of Better Sleep
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Would people mind sharing their experiences in dealing with sleep problems? What are some strategies that are helpful for you in getting good sleep?
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STRATEGIES TO GETTING GOOD SLEEP
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Many of us tend to undervalue sleep and easily trade it away for a few hours of being awake (e.g., time spent being productive is more valuable). “I’ll just catch up on sleep on the weekend.” Treat sleep with the same importance as nutrition and exercise. Think of sleep as the time for our mind and body to heal itself. Shakespeare described sleep as “nature’s soft nurse” Some may need to address unrealistic expectations about sleep. Mindset Revenge bedtime procrastination: People who don’t have much control over their daytime life refuse to sleep early in order to regain some sense of freedom during late-night hours.
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Bedtime routine: Do the same things before going to bed each night, go to bed and get up at the same time every day. Sleep restriction: Match time spent in bed to amount of sleep needed. Stimulus control: Use bedroom only for sleeping and intimacy, go to bed only when sleepy, get out of bed after 15-20 of wakefulness. Relaxation: Tensing and relaxing muscles while in bed, focusing on breathing. Taking a warm bath or shower before bed associated with falling asleep faster. Behavioral Techniques
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Changing sleep habits can start to yield improved sleep within a few days to a week, although making these a full part of your routines and life may take longer. Identify sleep-disturbing activities and try some corrective actions to change those activities. Make specific plans for your corrective action and the trigger for employing it. Changing Sleep Habits
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PRACTICAL STEPS
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Sleep Journaling Keep a daily sleep journal that tracks: Your mood Sleep duration Sleep quality Sleep-disturbing activities See slides 7 & 8 for a list of sleep-disturbing activities.
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Sleep Journaling
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Making Action Plans Review your sleep journal Select up to 3 sleep-disturbing activities to focus on from the list above that you noticed yourself doing in your sleep journal. You might want to prioritize those which disturb your sleep the most or which you observe yourself doing the most. Choose corrective actions for your selected sleep-disturbing activities (see examples on next slides). Be specific both with the trigger and with the action you want to take when the trigger occurs. For example: Trigger: I’ve been tossing and turning for over a half hour Corrective Action: Get up and go to living room and read a magazine
Slide 20-

Examples of Changing Sleep-Disturbing Activities
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Examples of Changing Sleep-Disturbing Activities
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Helpful Tips Each evening, work on implementing your corrective actions. Some you will need to do before you go to sleep, others if your trigger occurs during sleep. When reviewing your records, you may see that some of the corrective actions are working, others not. You may want to revise or replace some. Download and use an app for your smartphone or wearable device to monitor sleep duration and sleep quality.
Slide 23-

Helpful Tips If you chose corrective actions which require materials (i.e. curtains to promote a restful sleep environment, new bedding, white noise machine, humidifier), make sure that you have those before you implement. Remember, your sleep is a priority! If you chose corrective actions which may impact your bed partner or those around you, be sure to share your plans with those individuals.
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SUMMARY AND DISCUSSION
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Sustaining the changes you have made should get easier, but don’t neglect your corrective actions! It can be easy to slip back into old habits. Keep reviewing, revising and repeating your correction actions until you feel you have achieved your goal of improved sleep. If you feel like nothing has changed for you, you should: Pick another sleep-disrupting activity to work on Speak with your primary care provider Sleep Guidelines During the COVID-19 Pandemic Summary
Slide 26-

Access all recorded webinars and slides at https://go.unc.edu/PROSPER