Sleep

Wei-Shin Lai, MDCEO AcousticSheep, LLC

http://www.SleepPhones.com

PSU Student Health Center

Why do you need to sleep?

Growth hormone productionRestoration of body (muscles, bones)Brain health (neurochemicals)Memory processing

If you don’t sleep…

Adrenaline & steroid hormones increase

High blood pressureHigh heart rateHigh blood sugar

If you don’t sleep well…

Weight gainSuppressed immune system OsteoporosisAcne and skin problemsIncrease stomach acid (and reflux)Abdominal fat (apple shape)

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How much do you need?

If you are tired during the day, you may not be sleeping enough.

If you are not tired during the day, then you are sleeping enough.

Adults & Elderly: usually 7-8 hoursChildren & Teens: 9-11 hours

Interference

PainAllergies / AsthmaDepression / AnxietyRefluxAlcohol abuseMedications and herbals Sleep apnea, restless legs, diabetes,

dementia, night-time urination

Sleep Hygiene - see handout Most important: Get up at the same time every

single day, including the weekends. Try to go to bed at a reasonable hour, so that

you are not tired the next day. Remember to follow rule number one.

Allow for at least 1 hour to unwind before bedtime. You may try relaxation or meditation techniques to help you unwind. Only do activities that are not exciting.

Use the bedroom only for sex and sleep. This enhances your brain's association of the bed as a place for sleep, instead of TV, homework, and laptops.

Avoid caffeine after dinner. If you are very sensitive, avoid caffeine after lunch.

Avoid large meals just before bed. Lying down after eating often results in heartburn.

Exercise daily, but avoid exercise 2-4 hours prior to bedtime.

Keep the bedroom cool, dark, and quiet to help your body relax.

Avoid napping during the day. This can confuse

your biological clock.

If possible, having sunlight upon awaking is helpful to set the biological clock.

If you work the night shift, plan to wake up while the sun is still shining. Then sleep with your windows covered with heavy curtains, simulating nighttime. You should turn on your answering machine so that you do not get disturbed.

If you can’t sleep, do not lay in bed for more than 20 minutes becoming more frustrated with sleep. Get out of bed and do something boring until you feel tired again. Then return to bed.

If your mind won't shut off when trying to sleep, consider keeping a journal by the bed where you can write down your thoughts or make to-do lists for 10-15 minutes before sleeping. Use a dim red light, not a bright fluorescent bulb.

If you have been fighting insomnia for a long time, sleep is no longer associated with good feelings. You are conditioned to hate the thought of another sleepless night, and you are frustrated with sleep even before you attempt to sleep. When this happens, you need something powerful to get you back into good habits again.

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Normal sleep patterns

Stages and Brainwaves

My Story

My product

Sleeping pillsTylenol PM, Sominex, Unisom, Ambien, Sonata, Lunesta, Xanax, Ativan, Restoril, Melatonin

Need 8 hours of sleepDisturbance of sleep patternsSide effects - Hangover, Sleep

walking/eating/drivingProstate problems (not to worry here!)Dependence or addiction

Customer feedbackPA Business CentralVarious national

partnerships in development

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Main points

Sleeping enough (7-8 hours)Improves your healthImproves your daytime function

More productive and accomplish more by sleeping!