Sleep And Mental Health

Want to chat with me Join me at a https 3A 2F 2Fmembers docsnipes com 2F a For 10 month you get access to my daily tips for health and wellness and you can text chat with me privately sleephygiene sleepimprovement counselingskills holistic integrative Video by Dr Dawn Elise Snipes on integrative behavioral health approaches including counseling techniques and skills for improving mental health and reducing mental illness Please SUBSCRIBE and click the BELL to be notified when we release new videos and when Dr Dawn Elise Snipes is going live each month Cheap CEUs are available at a https 3A 2F 2Fwww allceus com 2Flive-interactive-webinars 2F a Objectives - Learn about sleep - The function of sleep - Sleep cycles - How much is enough - How lack of sleep contributes to feelings of depression anxiety and irritability - Learn techniques for sleep hygiene What is the Function of Sleep - Sleep is time to rest and restore - Adequate sleep improves memory and learning increases attention and creativity and aids in concentration and decision making - Toxins that accumulate in the brain are thought to be cleared out during sleep - Healing and repair of cells takes place during sleep - Sleep helps to maintain the balance of hormones in the body - Ghrelin and leptin which regulate feelings of hunger and fullness - Insulin which is responsible for the regulation of glucose in the blood Functions cont - Sleep deficiency is also linked to a higher risk of - Cardiovascular disease - Stroke - Diabetes - Kidney disease - Sleep deprivation is correlated to - Difficulty concentrating - Irritability - Fatigue Loss of energy Understanding Sleep Cycles - Stage 1 NREM sleep is when you drift in and out of light sleep and can easily be awakened - Stage 2 NREM brainwaves slow with intermittent bursts of rapid brain waves the eyes stop moving the body temperature drops and the heart rate begins to slow down - This stage usually lasts for approximately 20 minutes - Stage 3 NREM sleep also known as deep sleep or delta sleep is marked by very slow delta brainwaves There is no voluntary movement You are very difficult to wake - This stage usually lasts for approximately 30 minutes - The largest percentage of Deep Sleep comes in the early part of the total night's sleep pattern Understanding Sleep Cycles - REM Sleep Rapid Eye Movement is characterized by temporary paralysis of the voluntary muscles and fast irregular breathing inability to regulate body temperature faster brain waves resembling the activity of a person that is awake - Most dreams occur during REM sleep How Much is Enough Sleep and Hormones - Estrogen usually improves the quality of sleep reduces time to fall asleep and increases the amount of REM sleep - Too little or too much testosterone may affect overall sleep quality - Cortisol is your stress hormone and prevents restful sleep - Thyroid hormones which are too high can cause insomnia and too low can cause fatigue and lethargy Nutrition and Sleep - Tryptophan is used to make serotonin - Serotonin is used to make melatonin - Melatonin functions to help you feel sleepy - Caffeine is a stimulant with a 6-hour half life - Nicotine is a stimulant with a 2-hour half life - Decongestants are stimulants with a 2 hour half life - Antihistamines make you drowsy but contribute to poor quality sleep - Alcohol blocks REM sleep and can cause sleep apnea Nutrition cont - Eat a high protein dinner to ensure you have enough tryptophan in the body - Make sure you are getting enough - Selenium - Vitamin D - Calcium - Vitamin A - Magnesium - Zinc Sleep Hygiene - Create a wind-down ritual - Reduce or eliminate exposure to blue-light 1 hour before bed TV Computer Phone some light bulbs - Go to bed at roughly the same time every night - Eliminate as much light as possible Sleep mask - Eliminate as much noise as possible Ear plugs - Do not exercise or take a hot bath within 2 hours of bed - Keep the room cool 72 is ideal - Consider a cooling pillow and mattress topper - Avoid anything that might get you upset Social media Summary - Insufficient quality sleep contributes to - Fatigue - Difficulty concentrating - Reduced reaction time - Apathy - During deep sleep is when researchers think the brain rests and rebalances - Over time sleep deprivation can cause changes in - Neurotransmitter levels - Immune functioning Summary cont - Most people could benefit from auditing their sleep quality - Reduce light - Reduce noises - Reduce bathroom trips - Reduce wake-ups because of allergies or being too hot - Stop caffeine 6 preferably 12 hours before bed - If you are only willing to change one thing this month to start being happier more energetic and clearer headed sleep might be a great place to start

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