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Oct 29, 2022 •334 likes •843 views

z M a t t e r z l e e p W e S Shelley Berson MD, FAASM, FAAOA, '81 P'16 The Bedtiming Story Plan food, activities, H2O Plan daylight exposure Plan ahead for all - nighters Time 8 hours of sleep Time naps Time for REM W e

  1. z M a t t e r z l e e p W e S Shelley Berson MD, FAASM, FAAOA, '81 P'16

  2. The Bedtiming Story Plan food, activities, H2O Plan daylight exposure Plan ahead for all - nighters Time 8 hours of sleep Time naps Time for REM

  3. W e consciously choose Nutrition and Activities � Sleep just happenzzzz...

  4. Who knows the most about e ff ective sleep?

  5. Mindfulness begets wellness What's in your picnic basket?

  6. Y ou are what you eat ate "Eat food. Not too much. Mostly plants" �

  7. YES Less manmade white stu ff� More naturally colored food NO

  8. Pee lemonade, not apple juice

  9. Do the exercise you'll do!

  10. Function of Sleep Restoration of energy Detoxification & repair Consolidation of memory DREAMING!

  11. Sweet lullabies - Sleeping Baby

  12. Are we all afraid of the dark?

  13. Sleep like a teenager Cannot get up early but have to � Need 9 hours get away with 6.5 to 8 but impaired below 6.5 � Increased activities and homework � Poor food choices: ie sweets � Start ca ff eine young � Social pressures like TV , computers and FB make many night owls � Delayed Sleep Phase Circadian Rhythm Disorder

  14. Sleep: A Symphony Of Our Mind And Body Snoring sound � Leg movements � Airflow � E ff ort � Oxygen saturation � HR and EKG � Brain waves � Sleep stages N1 N2 SWS REM � Positions

  15. Hypothalamus controls sleep and wakefulness Links nervous and endocrine systems

  16. Brain Waves Slow With Sleep

  17. Brain Waves Slow With Sleep

  18. Awake in light and asleep in dark

  19. "Normal" Circadian Rhythm

  20. What's going on in your dorm room?

  21. Time in bed not equal to time asleep

  22. Sleepwalking roommate?

  23. Snoring roommate? Their apnea is your insomnia : (

  25. Insomnia - cannot fall or stay asleep Delayed Sleep Phase Syndrome

  26. Narcoleptic Roommate?

  27. Shift work disordered - Night Owl

  28. Sleep Deprivation

  29. Sleep loss consequences 10 - 15 % fatal � vehicle accidents Night, high speeds and young men E ff ects increased with alcohol Performance lapses

  30. Handling "FOMO" � ( Fear of missing out? ) Deci - Sions = Ten - Sion !

  31. www.Sleepyti.me

  32. Don't food shop when tired or hungry A balanced diet is a cookie in each hand, right?

  33. Sleep enhancing foods: � Tart cherries, popcorn, almonds, jasmine rice, bread, camomile tea, halibut,bananas, milk, yogurt, chick peas, green tea, oatmeal, honey, edamame, sa ff ron, cereal, potato, miso, dark chocolate � � � Magnesium, potassium, tryptophan, B6 �

  34. Meditation Technique 4 - 7 - 8 breathing

  35. Sleep Mistakes

  36. Sleep Hygiene Tips: Natural rhythm of day - light & dark - night 30 - 60 min solar noon outdoor light Don't eat or exercise too late Avoid blue wavelength light Sleep in total darkness Cool and Quiet bedroom Set alarm to prepare bedtime wind down an hour in advance

  37. How to pull an all - nighter....

  38. Make sure you really have to Move, dance, stretch 5 minutes every hour Ice cubes on eyelids Drink ice water, not ca fg eine Laugh don't yawn Eat protein, dairy or apples Hardcore metal Tap feet Get scared arythmic music Not in bed Save easiest Stand up work for Cold air later Lights on 2 - 3 hour prenap Make sure you really have to!!!

  39. Rests, breaks, naps, "breathers", mini - vacations, siestas, time outs

  40. What did da Vinci, Einstein and Edison have in common?

  43. Nothing can replace sleep better than sleep Melatonin might help!

  44. The secret to a good night sleep: � A good day awake!!!

  46. www.zzenter.com and like Zzenter FB page Weswell sleep tips: http://www.wesleyan.edu/ weswell/online/sleep.html �

  47. Sleep: the end!

  48. Y oga and relaxation poses

  49. And bibliography

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