Deep Sleep & Sweet Dreams

Deep Sleep Sweet Dreams Infographic

How Did Getting Good Sleep Become Problematic? — The invention of the light bulb. We no longer live life by natural day and night cycles.

Lack of Sleep Causes

  • Up to 20% of all car accidents
  • 27% more likely to gain weight with 6 hours of sleep
  • 73% more likely to gain weight with 5 hours of sleep
  • 10x more risk of developing depression

41 Million Working Americans Get Less than 6 Hours of Sleep
Percentage by Industries

  • Mining 42%
  • Utilities 38%
  • Public Administration 34%
  • Manufacturing 34%
  • Transportation 33%
  • Health Care 32%
  • Entertainment 31%
  • Retail 30%
  • Construction 29%
  • Finance 27%

Insomnia is Latin for “no sleep”
Acute Insomnia lasts one to several nights
Chronic Insomnia lasts months to years
Over 50% of adults experience symptoms of insomnia
Up to 15% of adults say they have chronic insomnia

Sleeping Aid Prescriptions Filled a Year

  • 2011 – 60 million
  • 2010 – 59 million
  • 2009 – 59 million
  • 2008 – 56 million
  • 2007 – 53 million
  • 2006 – 48 million

Foods That Are Disruptive to Good Sleep

  • Coffee – stimulant with up to 200 mg of caffeine
  • Sugary Snacks – impacts your blood sugar levels
  • Chocolate – contains up to 30 mg of caffeine
  • Spicy Foods – heartburn and indigestion

74% people drink a caffeinated beverage on a workday
13% people drink more than 6 caffeinated beverages on a workday

Alcohol and Sleep

  • “Nightcap” – interferes with neurotransmitters in the brain
  • 28% of people with insomnia use alcohol to sleep
  • Non-REM sleep is greatly reduced (REM sleep is deep and restorative)
  • More likely to wake up in the middle of the night
  • Reduces natural growth hormone and recovery ability
  • Alcoholics can experience hallucinations, tremors, fever, and rapid heartbeat

Benefits of Sleep

  • Improve memory
  • Reduce inflammation and risk for heart disease
  • Improve stamina during sports and exercise
  • Sharpen attention span
  • Support healthy weight
  • Lower stress and blood pressure levels
  • Improve mood and happiness

How Much Sleep Do We Really Need?

  • There’s no magic number
  • Dependent on the age group and individual
  • Impacted by lifestyle and health

Newborns
12-18 hours

Infants
14-15 hours

Toddlers
12-14 hours

Children
10-11 hours

Teens
8-9 hours

Adults
7-9 hours

The Secret to Sound Sleep

  • Make sure your mattress and pillow is comfortable. Not too firm or too soft.
  • Turn off all electronics before bed. TVs, laptops, and cellphones all stimulate the brain.
  • Block out annoying sounds with white noise – like a fan.
  • Read a book that does not require a lot of thought.
  • Warm shower or bath to promote relaxation.
  • A lot on your mind? Unwind by writing your thoughts down on paper.
  • Focus on breathing deeply – IN and OUT
  • Establish a bedtime routine and stick to it throughout the week.

Sources

National Sleep Foundation
Center for Disease Control and Prevention
IMS Health
Alcohol Research & Health
WebMD