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Sleep Essentials

Video Summary: Sleep Essentials (Parts I, II, and III)

Here are the KEY points covered in the videos above. Contact us directly with questions.

OPTIMAL SLEEP

Hours: 7.5 – 9.5


Quality: 3- vs. 4- Stage Model (Awake, Non-REM, REM vs. Awake, Light Non-REM, Deep Non-REM, REM), Sleep cycles through stages over 90 minutes


Age: Affected by Stage of Life (Infant, Teen, Adult, etc.). As we age, we sleep less but still NEED the same quantity/quality of sleep


Circadian Rhythm: Sleep/Wake Cycle, Timing of food consumption, Exercise – our body adapts neuro-endocrine responses based on cyclical aspects of these factors.


Life Span vs. Health Span: Optimal sleep patterns can positively improve the QUALITY OF LIFE as we age. Improve our HEALTH later into life.

BEHAVIORAL FACTORS

Reading, Writing – Stimulating activities will adversely affect ability to fall asleep.


Exercise – Not within 2 hours of bedtime


Devices – TV, Phones, Tablets, etc. (Blue light, Extraneous light “trick” our body into thinking we are in Daylight, which adversely affects ability to fall asleep d/t Circadian Rhythm)


Naps – Adenosine, an important biochemical in the body, builds up throughout the day creating “sleep pressure”. This increased pressure allows us to acquire better sleep throughout the night. Naps (especially those 90 minutes or longer) will reduce Adenosine, decreasing the sleep pressure at Bedtime. For those who sleep well this may not be an issue. For those who find it difficult to sleep, naps should be avoided or be short in nature (i.e. 10-20 minutes).


DIETARY FACTORS


Alcohol – while some may find alcohol helps them “fall asleep”, it also reduces the quality and depth of sleep throughout the night. It is a powerful diuretic and thus will require more voiding of the bladder during the night.


Meal Time – when you eat impacts hormonal levels in your body. To improve sleep quality it has been suggested to avoid eating within 3 hours of your Bedtime.


Caffeine – it is a stimulant and competes for the Adenosine receptors that promote sleep.

After ingesting caffeine 6 Hours later, 50% remains in your system12 Hours later, 25% remains in your systemYour sleep depth and quality will be affected by caffeine even if you feel like you get good sleep. Best to avoid caffeine; it is certainly recommended to avoid it after 12pm if you struggle with sleep


RESOURCES

Matthew Walker MD – TED Talk

Berkley News – Everything you need to know about sleep, but are too tired to ask

NCBI – Sleep and Adenosine

DISCLAIMER: This information is not intended to replace Medical advice from a Physician. Consult a Physician prior to beginning any new exercise, dietary or lifestyle changes.

MORE TO COME…

LOOK FOR PARTS IV and V WILL BE PUBLISHED IN FEBRUARY’S VIDEO BLOG





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