Sleep: Wake Me When I Am Well

  1. Quote:
    1. Anything that can’t be done in bed isn’t something worth doing at all.”  Groucho Marx
    2. Sleep’s the only medicine that gives ease.”  Sophocles
  2. Are You Sleep deprived?
    1. Answer the following questions about your sleep habits.
      1. I need an alarm clock to wake up at the appropriate time.
      2. It is a struggle for me to get out of bed in the morning.
      3. Weekday mornings I hit the snooze button several times to get more sleep.
      4. I feel more tired, irritable and stressed out during the week compared to weekends.
      5. I have trouble concentrating and remembering.
      6. I feel slow at times with critical thinking, problem solving and being creative.
      7. I often fall asleep watching TV.
      8. I often fall asleep in boring meetings or lectures or in warm rooms.
      9. I often fall asleep while relaxing after dinner.
      10. I often fall asleep within five minutes after going to bed.
      11. I often feel drowsy while driving.
      12. I often sleep extra hours on weekends.
      13. I often need a nap to get through the day.
      14. I have dark circles under my eyes (that’s pre-makeup).
    2. If You Answered “Yes” To More 4 or more Of The 14 Questions…You Are Sleep Deprived
  3. Sleep Statistics
    1. Over 100 Million Americans Are Sleep Deprived
    2. In 1900, Americans Got 10 Hours of Sleep
    3. Today, the Average American Gets About 6 Hours of Sleep
    4. 31% of Drivers Have Fallen Asleep at the Wheel
    5. 100,000 Traffic Accidents and 1,500 Fatalities Associated with Lack of Sleep
    6. Daylight Savings Time Affects Sleep
      1. Traffic Fatalities Increase 7% The day Time change
      2. Decrease 7% When It Changes Back
    7. If you lose one hour of sleep on any given night, your immune system decreases 30% in effectiveness.
  4. Biological Activity During Sleep
    1. The Brain Is More Active During Sleep Than Awake
    2. The Sleeping Brain Regulates Gastrointestinal, Cardiovascular and Immune Functions
    3. The Sleeping Brain Energizes the Body
    4. The Sleeping Brain Organizes and Files All New Information and Reorganizes Data Already Stored
  5. The Four (40) stages of sleep
    1. Each Stage Is Determined By…
      1. Brain Wave Activity
      2. Hormonal Secretions
      3. Neurological Impulses
      4. Breathing Patterns
  6. Stage One (1) Sleep
    1. Change in Brain Wave Activity – Beta to Alpha to Theta Wave Lengths
    2. Brain Theta Waves Signify Stage 1 Sleep and Can Last from 10 Seconds to 10 Minutes
    3. During this Stage, You Feel Only Half Asleep and Are Still Vaguely Aware of Your Environment
    4. The Cortex of the Brain Starts to Immobilize the Skeletal Muscles
    5. This Partial “Paralysis” Is the Reason You Do Not Actually Run In Bed Or Move Violently, Even Though You May Experience It
  7. Stage Two (2) Sleep
    1. Theta Wave Change to Slower K Waves
    2. Beginning of True Sleep
    3. Deaf And Blind to All Environmental Stimuli Such As Talking, Motion and Illuminated Lights
    4. Muscle Tension and Nerve Impulses Are Greatly Reduced
    5. Lasts from 10 to 20 Minutes
  8. Stage Three (3) Sleep
    1. Shift from Theta Waves to Lower Frequency, High-voltage Delta Waves
    2. The Body and Brain Continue to Slow Down in Activity
    3. Last About 20 to 30 Minutes
  9. Stage Four (4) Sleep
    1. Theta Waves Completely Disappear
    2. Muscle Relaxation Is Now Complete
    3. Pulse and Breathing Rates Are the Slowest
    4. Blood Pressure Continues to Drop
    5. Deepest, Most Restorative and Healing Phase
    6. Immune System Is Most Active
    7. Provides the Highest Level of Infection-Fighting
    8. Optimal Tissue Repair and Cellular Growth
    9. Human Growth Hormone is at Highest Level
    10. Delta Sleep Last from 30 to 40 Minutes
  10. Sleep Cycles repeat
    1. Initial Stages 1 - 4 Last 90 Minutes
    2. After Stage 4 Ends, You Retract Back to Stage 3, then to Stage 2, then to Stage 1
    3. When You Get Back to Stage 1, You Enter Stage 1 REM Sleep
  11. Sleep cycle continues...
    1. After Stage 1 REM Sleep, You Proceed to Stage 2, then Stage 3, and then Delta Sleep Again
    2. This 2nd Full Cycle of Sleep Lasts from 90 - 100 Minutes
    3. These Same Cycles Repeat Until You Awaken
    4. If You Sleep 8 - 9 Hours, You May Complete 6 Cycles of Sleep
  12. REM Sleep
    1. REM Sleep Is the Most Active Sleep
    2. Blood Flow Increases to the Brain
    3. Respiration, Pulse & Blood Pressure Increase
    4. Eyes Begin to Dart Back & Forth
    5. Brain Becomes Very Active
    6. Dreams Occur
    7. REM Provides Immense Restorative Powers
  13. REM Sleep
    1. Responsible for Memory Storage
    2. Assists in Memory Retention & Organization
    3. First REM Sleep Stage Lasts 10 - 20 Minutes
    4. Each Recurring REM Stage Lasting Longer
  14. Sleep Facts
    1. Delta Sleep Rejuvenates the Body
    2. REM Sleep Restores the Mind
    3. The Longer You Sleep, the Longer You Experience REM Sleep.  And the Longer Your REM Sleep, the More Health Benefits You Receive in Terms of Memory Enhancement and Peak Mental Performance.
  15. What about naps
    1. Defined As “to Dose or Sleep Briefly
    2. Between 12 and 3 PM is Optimal Time For Napping
    3. Less Than 40 Minutes is Best
    4. Great for Improving Health
  16. Interesting Sleep facts
    1. Donkeys Sleep 3 Hours Per 24
    2. Dogs Sleep 9 Hours
    3. Chimpanzees & Baboons Sleep 10 Hours
    4. Foxes & Jaguars Sleep 11 Hours
    5. Gorillas Sleep 12 Hours
    6. Wolves, Raccoons & Rats Sleep 13 Hours
    7. Cats Sleep 15 Hours
    8. Bats Sleep 20 Hours
  17. The artic sleep study
    1. Study Done during the Summer in the Northwest Territory of Canada
    2. Constant Sunlight
    3. All Time Pieces Eliminated
    4. Work Details, Activities, Sleep & Meals Left to Participants Discretion
    5. Computerized Journals Tracked Sleep
    6. First 2 Days – The Participants Averaged 7 Hours of Sleep Per 24
    7. After 2 Weeks – The Participants Averaged 9 Hours of Sleep Per 24
    8. End of the Experiment – The Participants Averaged 10.3 Hours of Sleep Per 24
  18. The Kentucky cave experiment
    1. Test Group Was Placed a Quarter of a Mile Inside a Cave Chamber Located in Mammoth Cave, Kentucky
    2. Eliminated All Environmental Time Cues Including Sunlight, Electromagnetic Forces and Even Cosmic Rays
    3. In the Absence of Time Measurement, Sunlight & Geometric Forces, the Test Group Averaged Nearly 9 Hours of Sleep Per 24-hours
  19. What do the sleep studies tell us?
    1. Humans Need the Recommended 8 Hours of Sleep
    2. Natural Sunlight Is the Best Method for Adjusting the Sleep/Wake Cycle
    3. Exposure to the Sun’s Energy for at Least 1 Hour Early in the Day Helps Set Your Biological Clock
    4. Exercising in the Morning Helps Set Your Biological Clock
    5. Going to Bed and Arising at the Same Time Daily Maintains Your Biological Clock
    6. Sleeping Later on Weekends More than 1 Hour Disrupts Your Biological Clock
    7. Monday Is the Least Productive & Most “Emotional Hangover” Workday of the Week
  20. Sleep & Your health: the rabbit study
    1. Harmful Bacteria Was Exposed to Healthy Rabbits Over Time
    2. The Rabbits Who Experienced the Highest Amount of Delta Brain Wave Activity During Sleep Were The Least Likely to Get Sick
    3. The Rabbits with the Smallest Delta Wave Activity Experienced the Most Severe Cases of Illness
    4. Most of the Rabbits with Smallest Delta Wave Activity Died as a Result of the Bacterial Exposure
    5. An Organism’s Immune System and Its Ability to Sustain Life is Greatly Affected by the Quality and Length of Delta Sleep
  21. Sleep & Your health: The British Columbia study
    1. Sleep Study at The University of British Columbia in Vancouver
    2. Determine the Relationship Between Length of Sleep and Doctor Visits
    3. Participants Divided into 3 Categories: 
      1. Short Sleepers – Slept Less than 7 Hours
      2. Average Sleepers – Slept Between 7 and 8.5 Hrs
      3. Long Sleepers – Slept More that 8.5 Hours
    4. One Year Results Showed:
      1. The Short Sleepers Averaged 3.7 Visits
      2. The Average Sleepers Averaged 1.6 Visits
    5. Those student who slept the most had the least doctor visits
  22. Sleep facts...
    1. A Person Will Die From Total Lack of Sleep Sooner than From a Lack of Food.
    2. Death Will Occur After About 10 Days Without Sleep, While Starvation Takes a Few Weeks
  23. When you sleep is important
    1. Body Operates on Circadian Rhythms
    2. Circadian Rhythms Affect Sleep/Wake Cycle, Hormonal Changes, Enzyme Production, Fluid Balance & Body Temperature
    3. These Natural Cycles Are Influenced by Sun’s Energy, Time & Gravitational Pull
    4. Daily Biological Cycles Are Well Founded in Ancient Medical & Health Practices Called Ayurveda
  24. Ayurveda Medicine
    1. Ayurveda is the Oldest Known Form of Health Studies that Literally Means “the Science of Life”
    2. Ayurveda is Based on 5000 Years of Indian Tradition & Practical Application of Biological Cycles
    3. Ayurveda Cycles
      1. The time cycles are 6 – 10, 10 – 2, & 2 – 6
      2. Repeats Every 12 Hours
      3. Mental & Physical Energy Changes
      4. Mid-Afternoon Energy Drop Due to Ayurveda Shift
      5. Drop in Energy Around 10 PM Is Due to Cycle Change
      6. Staying Awake Past 10 PM, You Enter Another Ayurveda Energy Cycle That Contributes to a “Second Wind”
      7. The Most Pivotal Time of Day for Regulating Your Energy Rhythm & Sleep Cycle Is 10 PM
      8. Staying Up Past 10:30 PM Places You Into Another Ayurveda Cycle Affecting Your Sleep Pattern
      9. Ayurveda Energy Cycles Suggests Going to Bed by 10 PM
  25. Sleep studies on life span
    1. Six-year Finnish Study on 10,778 Adults Found Those Who Slept Less Than 7½  Hours a Night Were More than 2½ Times as Likely to Die During the Test Period  Compared to the People Who Slept More than 7½  Hours
    2. American Cancer Society Studied Over 1 Million Volunteers for 6 Years and Found that People Who Slept the Fewest Amount of Hours Each Night Had the Greatest Risk of Dying Prematurely
  26. The ideal sleep environment
    1. Use the Bedroom for 2 Things
    2. Bedroom Temperature Should Be Between 65 and 68 Degrees
    3. Humidity Should Be 30 – 50%
    4. Reading and Relaxing Music Are Okay
    5. Do Not Watch TV in Bed
      1. Stimulates Excitatory Neurotransmitters Like Dopamine &          Norepinephrine
      2. Stimulates Beta Wave Activity and Inhibits Alpha Wave
    6. Do Not Eat in Bed
    7. Do Not Argue or Start Intense Discussions or Stimulate the Brain in Bed
  27. Pre-Sleep Suggestions
    1. Journal (Share with God)
    2. Deep Breathe
    3. Focus on Life Purpose
    4. Reflect on Your Day/Life
    5. Think Thankful
    6. Meditate On God’s Word
    7. Pray In Faith
  28. Eight (8) Tips for better sleep
      1. Wakeup and go to bed at the same time everyday aiming for at least 7 hours of sleep.
      2. Avoid strenuous exercise 2 to 3 hours before your regular bedtime.
      3. Avoid any stimulating beverages several hours before your regular bedtime.  This includes coffee, caffeinated tea, soft drinks, alcohol and sugary beverages.  Alcohol may initially help you fall asleep, but it is a chemical stimulate and will hinder the quality and depth of stage 3 & 4 sleep.
      4. Minimize brain-stimulating activities 1 to 2 hours before your regular bedtime.  Brain-stimulating activities include television viewing, web surfing, intense discussions, balancing your checkbooks, exposure to bright lighting and stressing about the future.
      5. Take Melotonin as it may improve your sleep.  Research shows that some people benefit from taking this supplement.
      6. Drink a cup of herbal tea that includes valerian or chamomile or lavender before bedtime.
      7. Drink a glass of warm, low-fat milk before bedtime.
      8. Embrace relaxation-type activities before bedtime.  Relaxation-type activities include meditating on God’s Word, prayer, listening to relaxing music, deep diaphragmatic breathing, taking a bath, light stretching, meditating on your goals, focusing on your life’s purpose, visualizing your desired future, writing a gratitude list, and journaling or reflecting.
  29. Seven (7) Reasons for poor sleep
      1. Emotional stress or worry is the predominate cause of poor sleep.  Get to the root of your negative stress and deal with it.  Your sleep will improve.
      2. If you fall asleep soon after going to bed, but wakeup in the middle of the night and cannot go back to sleep, your subconscious mind may be telling you that there is something in your life that you need to address.  Maybe it is an assignment that you need to complete or a person you need to deal with.  Ask God for discernment in this area.
      3. If you go to bed, but can’t fall asleep, then perhaps you may be dealing with some form of fear.  It may be a fear about a matter you are facing or a person you need to confront.  It may be a fear of “facing tomorrow.”  Look within yourself and ask God to reveal any hidden fears that you might be having.
      4. For post-menopausal women, sleep problems are a big issue.  Natural herbal supplementation that has shown positive results is Black Cohosh, Sage, Dandelion Leaves and Calendula.  Also supplementation with Calcium-Magnesium may prove beneficial.  However, before taking any over-the-counter supplements, please check with your OB/GYN.
      5. The combination of many prescription medications can adversely affect your sleep.  Consult with your doctor about your sleep issues and the possible connection with your prescription meds.
      6. Lack of regular exercise or physical activity can hinder sleep.
      7. A poor diet that includes processed carbohydrates and high-fat foods can affect your sleep.
  30. Sleep Challenge
    1. For Two Weeks, Wakeup & Go To Bed At The Same Time
    2. Implement At Least 3 Tips In This Section For Better Sleep