1 / 14

Weighing in on Sleep

Weighing in on Sleep. A good night’s sleep--. Allows us to relax, restore and revitalize our bodies Is as important as exercise or a healthy eating plan . The sleep, hormones and weight gain link. Ghrelin- appetite-stimulating hormone Leptin- stop-eating hormone

nolen
Télécharger la présentation

Weighing in on Sleep

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Weighing in on Sleep

  2. A good night’s sleep-- • Allows us to relax, restore and revitalize our bodies • Is as important as exercise or a healthy eating plan

  3. The sleep, hormones and weight gain link • Ghrelin- appetite-stimulating hormone • Leptin- stop-eating hormone • Lack of sleep increases ghrelin and decreases leptin. • As a result we get hungry when we are tired!

  4. Losing sleep? • Modern, busy lifestyles are stealing our sleep time. • Long work hours have reduced our sleep by nearly 20%

  5. Multiple effects on the body! Chronic sleep loss-- • Decreased growth hormone encourage weight gain. • Excess insulin which promotes the storage of body fat. • Contributes to diabetes, heart disease and hypertension.

  6. What is good sleep? • We have 4 to 5 sleep cycles each night. • Each cycle takes about 90 minutes • There are two parts to each cycle • Non Rapid Eye Movement (NREM) sleep • Rapid Eye Movement • Each has special functions.

  7. Non Rapid Eye Movement (NREM) • This is slow wave sleep and has four stages • Stage 1-lightest stage of sleep • Stage 2-brain activity continues to slow • Stage 3-Delta waves-low frequency/ high voltage waves appear and disappear • Stage 4- deepest level of sleep

  8. What happens during NREM sleep? • Muscles are relaxed • Blood pressure drops • Pulse and breathing slow down • Body temperature decreases • Digestion and metabolism are slowed • Growth hormones and other hormones are released

  9. What happens during REM sleep ? • This is when we experience most of our dreams. • Very active state. • Breathing, blood pressure, pulse rate and blood flow to brain increase • Muscles don’t move

  10. REM sleep helps • Memory • Brain chemicals called neurotransmitters are replenished • Ideas are organized • Problems are resolved • Neural circuits are stimulated and developed • Maintain good mental and emotional stability.

  11. Do you get enough sleep? • Age Hours of Sleep • Infants 16-18 hrs • 1-2 years 14-15 hrs • 3-5 years 10-13 hrs • 10 years 10 hrs • 12-18 years 8-9 hrs • 19-65 years 7-8 hrs • 65+ 7-8 hrs

  12. Tips for healthy sleeping • Create a calm routine before bed • Avoid exercising or work in late evening • Use the bedroom for sleep and privacy only • Eat a light snack such as fruit or whole wheat toast. • Avoid sleeping with pets.

  13. Sweet dreams! • See your health care provider if you snore or have ever been told you stop breathing during sleep. • Sleep disorders can be treated. • Often losing small amounts of weight helps promote a good night’s sleep.

  14. Prepared by: ZaidaBelendez, N.D., R.N. Janet Tietyen, Ph.D., R.D., L.D. Associate Professor Department of Nutrition & Food Science Extension Specialist in Food & Nutrition Family & Consumer Sciences Extension The School of Human Environmental Sciences May 2008

More Related