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Sleep Better

The document discusses the importance of sleep, explaining how sleep works through the biological clock and sleep cycles. It outlines the consequences of poor sleep such as increased health risks. Recommendations are provided for assessing sleep quality and establishing healthy sleep patterns.

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Rahul
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10 views29 pages

Sleep Better

The document discusses the importance of sleep, explaining how sleep works through the biological clock and sleep cycles. It outlines the consequences of poor sleep such as increased health risks. Recommendations are provided for assessing sleep quality and establishing healthy sleep patterns.

Uploaded by

Rahul
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Sleep Better

Part I: Understanding Sleep

Dr. Kamal Kant Anand


Torture
• “In the head of the interrogated prisoner a haze begins to form. His
spirit is wearied to death, his legs are unsteady, and he has one sole
desire: to sleep. Anyone who has experienced this desire knows that
not even hunger and thirst are comparable with it.”

– Menachem Begin
Former PM of Israel
(White Nights : the Story of a Prisoner in Russia)
Why should I care about Sleep now?

Quiz Time!
Insufficient Sleep Epidemic
• Problem Statement: The prevalence of sleep disorders in India is high.
A study has pegged the percentage of insomnia to be as high as 33%
among adults in India. (Silent Sleep Epidemic)

Various studies worldwide have shown the prevalence of insomnia in


10%–30% of the population (Prevalence of chronic insomnia in adult
patients and its correlation with medical comorbidities - PMC (nih.gov))
But why should I care about these facts?
Because…
• Diminished immunity
• Doubled risk of cancer
• Increased risk for Alzheimer’s
• Diabetes, Hypertension, Heart Attack, Stroke
• Depression, Anxiety, Suicidality
• Accidents: workplace, roads, doctors, pilots, Chernobyl
• Sleeping Pills and Aids
• Fatal Familial Insomnia
• Rats without sleep
“…averaging 4 hours nightly with an almost 10 month old. I haven't
slept more than 6 hours a night in well over a year. I struggle to run
even a couple miles, I'm constantly sore, emotional and generally
pissed nearly 24 hours a day. I get to sleep in maybe once a month
depending on my husband's work schedule and the weekend
schedule.”
“I feel I might as well sleep late since I keep sleeping in the day so I get
more hours of productivity... I really want to be a morning person but I
can't...”
“I feel incredibly sluggish, I get headaches, nausea and vomiting, and
occasionally auditory hallucinations.”
“After working 14-16 hour shifts in a row in an ER…yeah, I can definitely
say that it affected my ‘ability to feel for others’….”
Agenda
Understanding
• Need for sleep
• How sleep works (Physiology of sleep)
• Good sleep vs Poor Sleep
• Consequences of Poor Sleep
• Sleep related myths

Assessing:
• Your sleep quality
• Consequences of poor sleep
The Need for……..Sleep
Need for Sleep- a physiological drive
• Physical: restorative functions, repair, metabolism, immunity, waste
clearance
• Psychological: stability of mood, better mood, lower anxiety
• Social: improved interactions
• Cognitive: brain development, ability to learn, making new memories,
and make logical decisions and choices
• Professional and Academic
• Economical
How Sleep works?
The Biological Clock
How sleep works?
• Body and the Environment
• The Biological Clock (Circadian Rhythm): SCN
• Sleep Homeostasis (sleep/wake balance)
Light: Cortisol
Dark: Melatonin
Adenosine (Sleep pressure)

• The Stages: NREM (1-4), REM

• Dreams
Your Biological Clock

Source: nobelprize.org
Stages of Sleep- what I need to know
What factors determine a healthy sleep
pattern
Light and Dark • Stimulants- caffeine, nicotine
• Pineal Gland and Melatonin • Depressants- Alcohol, Cannabis
• Adenosine • Anxiety/Stress
Physical Activity • Artificial lights/Screens
Food- what, when and how much
What does science recommend?
How can I assess my sleep pattern? Questionnaires, Devices/Sensors,
Polysomnography and Home Sleep Tests, Sleep Labs…….

Sleep Disorders (clevelandclinicmeded.com)


Healthy sleep is…..
1) Duration: (in hours)
Babies: up to 17 hours
Adolescent: 8 to 10
Adult: 7 to 9
Elderly: 7 to 8

Also…..
Genetics, daily schedule, and activity level determines the right duration
Morning or Evening person
Napper/non-napper
2) Quality: continuous, uninterrupted sleep is desirable
Regularity
Latency: 10-20 minutes
Sleep efficiency: 85 percent or above
Awakenings:
-Observable: 2 to 3 per night
-All: up to 20 per hour (<10 percent of sleeping time)
Common Sleep Issues
• Sleep Deprivation- Quantitative and Qualitative loss
• Snoring and OSA
• Daytime sleepiness
• Insomnia
• Others: Restless Leg Syndrome, Somnambulism, Bruxism
Consequences of an unhealthy sleep pattern
• Health related
a) Physical- hypertension, diabetes, heart attack, stroke, poor sexual health,
Alzheimer’s, Cancers (shift work-probable carcinogen), reduced life span
b) Psychological (Trouble staying alert, Feelings of irritation, Memory
problems, Trouble focusing, Difficulty retaining new concepts, Difficulty
making decisions, Slower reaction times, Risk-taking
behaviors)/sexual/lifespan)
• Familial- discord, common sleep issues in other members
• Professional: errors at work, accidents, irritability, diminished empathy,
poor leadership
Short Sleep=Short Life
Sleep related myths
A) Sleep duration:
• Your Body Gets Used To Getting Less Sleep
• Many Adults Need Five or Less Hours of Sleep
• How Long You Sleep Is All That Matters
• More Sleep Is Always Better
• It Doesn’t Matter When You Sleep as Long as You Sleep Enough Hours

• Your Brain Shuts Down During Sleep


Sleep related myths
B) Others:
• Napping Makes up for Lack of Sleep at Night
• If You Can’t Sleep, It’s Best To Stay in Bed Until You Fall Back Asleep
• Hitting Snooze Provides Meaningful Extra Rest
• Alcohol helps in your sleep
Activities
• SATED Questionnaire
• Sleep Diary
• Journaling
• Complications
• Meditation
Tomorrow’s sessions
1) Meditation Session (Morning)
2) Solutions for Better Sleep (Evening)
• Sleep hygiene
• Tools and techniques
• Special Groups and Settings

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