This is lecture for better sleep.

6.  walls to the throat close during sleep, causing
breathing to stop
 the sleeper usually wakes up, the throat opens
again and they drift back to sleep.

7.  patients do not realize they have even woken
hundreds of times every night
 brain, heart and nervous system are not
receiving their required time to rest and oxygenate.
 repeats itself hundreds of times every night

26.  feeling of being conscious but unable to move
 mind remains aware while the body achieves an
involuntary state of relaxation
 see a doctor if recurrent

27.  happens 90 minutes after you fall asleep
 first period of REM typically lasts 10 minutes
 later REM stages gets longer, and the final one
may last up to an hour.

28.  heart rate and breathing quickens.
 You can have intense dreams during REM sleep,
since your brain is more active.

30. Going to bed and waking up at
the same time everyday helps
your body clock synchronize.

31. Sticking to a regular morning and
bed-time will allow your body to
become accustomed.
This will make sleep feel more
natural.

32.  Exercise (30 minutes a day is
all that it takes!)
 It is ideal to exercise early in
the day.

33.  If this doesn’t work with your
hectic schedule, aim to finish
exercising at least three hours
before bedtime.

34.  Melatonin, what the body
produces in natural light, is a
hormone that helps your body
regulate its sleep cycle.
 Early morning light is
especially helpful.

35.  Remove distractions from your
bedroom.
 Television & Remote- Out!!

36.  Don’t sit up in bed doing things
such as watching tv, working or
using a computer.
 Reinforce that your place (your
bed) is for one event
(sleeping).

37.  Make your bedroom look like a
restful space.
 Keep it quiet and comfortable.

38.  Clean clutters
 Tone down lights/noises
 Adjust temperatures, make
appropriate changes.

39.  Create a personal rule to turn
away from your alarm clock.
 Obsessing over time will make
it harder to get a good night’s
rest.
 Turn your clock (or yourself)
away from the clock.

40.  Cut out stimulates that may
keep you awake.
 Caffeinated beverages such as
coffee, cola, tea and other
energy drinks interrupt sleep.

41.  If you’re a cola or coffee-addict
however, make sure to avoid
these drinks after morning.

42.  Use relaxation techniques
 a warm bath or quiet shower an
hour before bed will cause your
body temperature to rise and
then fall, promoting better
sleep.

43.  VELERIAN – sedative, herb

44.  5-HYDROXYTRYPTOPHAN (5-HTP) from
tryptophan (precursor of serotonin)
 good night sleep

45.  MELATONIN – helps us to sleep

46.  MAGNESIUM

47.  THEANINE

48.  1. Set a routine
 2. Exercise regularly
 3. Soak up some Sun
 4. Don’t multi-task
 5. Create the right space
 6. Avoid watching the clock
 7. Consume carefully
 8. Make time to wind down

49.  Have a happy feeling
 Forget your problems temporarily
 Be thankful

54. 02/19/17 54