Sleep and all it's restorative powers has never been more important. Recently we know so much more about the influence of sleep quantity and quality on a variety of diseases and high performance. The body and the brain both benefit from optimal sleep. Determine the benefits, the links to disease prevention. Then establish the unique need for individuals and the ways to optimize sleep.

1. WELL USLEEP Well

2. National Sleep Awareness Week
• March 2-9, 2014
• National Sleep Foundation

3. Renewing Power of Zzz
• Stroke
• Reduced Obesity
• Alzheimer & Dementia
• Stroke
• Diabetes
• Memory loss
• Bone density
• Cancer, heart disease
• Early death

4. • Optimal focus
• Athletic Performance
• Reaction skills
• Mood elevation
• Stress Reduction
• Weight Management

6. Alzheimers & Dementia
• Discussion of the need to detox
• The brain holds a natural ‘detox’ session nightly
• Research 2013 (URMC) revealed a 10x increase in the
ability of the brain to remove the toxic protein that is
linked to Alzheimers development
• The brain cells contract during sleep by as much as 60%
making the cerebrospinal fluid flow easily
• Natural byproducts of neural function are removed
• Follows other studies that have shown reductions in
(amyloid-beta) during sleep and Alzheimer’s patients to
have a greater amount of it

7. Obesity & Diabetes
• A study with healthy adults introduced
reduced sleep and disrupted circadian rhythm
• Altered resting metabolism and increased
glucose resulting from inadequate insulin
production

8. Obesity and Hunger Games
• The “hunger” hormone (Gherlin) which limits
leptin, which in turn helps regulate our food
choices
• Highest after less than 6 hours of sleep

9. Diabetes Risk
Both groups of Teens who:
1. Got less than 6 hours sleep
2. Who were sleep deprived with fewer than 6
hours sleep
Showed insulin resistance and greater risk of
Diabetes

10. • Recurrent sleep losses,
and disruptions in
circadian rhythm cause
damage not fully
restored with a “catch
up” sleep (Sci Trans Med 2010)

11. Stroke
• Four Times Increased stroke risk with 6 or
fewer hours of sleep a night

12. Memory
• Not just a short term problem, that is, you
have a bad night’s sleep and trouble
remembering the next day…
• Long term memory is dependent on sleep for
completion of the final stages
• May explain older adult cumulative sleep
deprivation and memory loss

13. Bone Density
• Shown so far in rodents, believed to transfer
• 72 days of sleep deprivation resulted in
significant bone losses
• May have to do with the increased rate of
breakdown that occurs during waking

14. Cancer
• Colorectal cancer is what has been studied
• Potential transference to other cancers
• Correlation between colorectal cancer
occurrence and fewer than 6 hours of sleep

15. Heart Disease
• 48% more likely to die of heart disease if you
either have trouble staying asleep or getting
less than 6 hours of sleep

16. Early Death
• Subjects studied over a 14 year period
• Those who got 6 or less hours of sleep had
significantly earlier death

17. Exercise: Quantity of Quality Sleep
• Vigorous Exercisers report best sleep (83%)
• Moderate Exercisers come in next (77%)
• Light Exercisers report (76%) good quality
• Compared to non-exercisers who report sleeping well only 56% of the
time
• A much greater percent of non-exercisers report more very bad or fairly
bad nights
• Vigorous exercisers were more likely to report they got enough sleep or
sleep needs were being met
• Vigorous exercisers are more likely than all to get more sleep on workdays
• A study not long ago revealed as little as 10 minutes a day improved self-
reported quality of sleep in older adults
(2013 NSF poll)

18. • Less time sitting per day related to better
sleep (less than 6, or between 6-7 hours sitting a day)
• Fewer caffeinated drinks during the day related to better
sleep
• No significant difference between those who exercised 4 or
more hours before bedtime and those who did within 4 hours
(contradicts prior studies)

19. Sleep Help
• Establish your bedtime and
wakeup time
• Create a routine: stick to it
• Avoid naps: longer than 20
minutes
• 60-67 degrees, white noise
if needed
• Comfortable
• Avoid bright light including
screen time
• Get out of your room if you
aren’t able to sleep
• What’s rested?
• Traveling even vacay can
throw it off
• Varies per individual; health
studies show best health
with 80-90% of sleep at
night

20. ADDITIONAL SLEEP TIPS
ELEVATING TEMP: bath, shower, exercise
SCENTS: lavendar
BEDDING, PAJAMAS
FOOD Habits: Keep routine

21. Questions?
Or Shares to Improve Your Sleep?
Goodnight!
debra@voiceforfitness.com