Sleep is a state of sustained immobility in a characteristic posture, accompanied by reduced responsiveness to external stimuli. When the subject of sleep is addressed, there are a number of myths which are discussed in this presentation.

1. ARE YOU GETTING ENOUGH SLEEP?
A HOLISTIC UNDERSTANDING OF SLEEP
OHSE MEDIA CONTENT BY RUSSELSMITH

2. Overview
• What is Sleep?
• Myths about Sleep
• Sleep Disorders
• Health Benefits of Sleep
• Risks of not Sleeping enough
• Overcoming Sleep Deprivation

3. What is Sleep?
Sleep is a state of sustained immobility
in a characteristic posture, accompanied
by reduced responsivity to external
stimuli.
Immobility does not need to be absolute,
as dolphins, seals and whales may float
or swim while asleep. Most people sleep
with their eyes closed.

4. Myths About Sleep
When the subject of sleep is addressed, there are a number of myths
which are discussed below:
Myth #1: Sleep is a passive activity
For a long time sleep was considered as the body’s ‘down-time’ – an
absence of consciousness. But sleep is very much an active state
within the body and brain. A complex sequence of events, which
follows a regular, cyclical pattern every night.
Although we remain still and inactive at night, there are numerous vital
homeostatic processes going on that we’re unaware of.

5. Myths About Sleep
Some brain activities such as delta
waves actually increase when we are
asleep.
Sleep is also a time when the endocrine
system increases production of human
growth hormone and prolactin, which is
vital for a healthy immune system.

6. Myths About Sleep
Myth #2: Older people need less sleep
It’s a common misconception that when we get
older we naturally need less sleep.
Whilst it is true that the elderly tend to
experience more fractured sleep patterns, this
may be the result of other health issues and
the change in circadian rhythms as we age.

7. Myths About Sleep
Myth #3: You can catch up on your sleep during weekends
If you had a busy week at work or with social engagements, you may
have incurred some ‘sleep debt’. A common held belief is that you
can catch on any hours you missed during the week by sleeping a
few extra hours at the weekend. However, some studies have shown
that this may not be adequate to fully restore you for the week
ahead.
Recent research has shown that whilst one long night of sleep can
restore your performance back to normal levels, this effect may last
as little as 6 hours after waking up. As the day goes on your, reaction
times become 10 times slower than what they were earlier in the day
thereby increasing the risk of accidents and errors.

8. Myths About Sleep
Myth #4: Snoring is harmless
According to the 2005 poll by the National Sleep Foundation, 32
percent of adults in America suffer from snoring at least a few nights
per week. So you’d be forgiven if you thought such a common activity
was relatively harmless and benign.
Habitual snorers can be at risk for serious health problems, including
obstructive sleep apnea. Sleep apnea creates several problems,
including long interruptions of breathing (more than 10 seconds)
during sleep caused by partial or total obstruction or blockage of the
airway.

9. Myths About Sleep
Myth #5: Sleeping pills are harmless
Sleeping pills are amongst the most commonly prescribed drugs in the
world. It is estimated that up to 10% of the US population was
prescribed medication for sleep disorders in 2010.
But a recent large scale study has called for doctors to rethink the way
we treat people with sleep disorders. ‘Hypnotic’ medications which
include common sleeping pills such Temazepam and Zolpidem, were
shown to be associated with a significantly higher risk of death and
cancer.

10. Myths About Sleep
Myth #6: You can get by with just 4 hours sleep
Margaret Thatcher, the former Prime Minister of the UK famously
remarked in an interview that she only needed around 4 hours sleep a
day to function properly.
Recently, scientists discovered a gene that may explain why some
people can get by with a fraction of the amount of sleep most of us
need, however this is thought to apply to only around 2-3% of the
population.
The rest of us need on average between 7-8 hours each night to stay
fit, healthy and alert during the day.

11. Myths About Sleep
Myth #7: Drinking alcohol will give you a better
night’s sleep
Alcohol has a natural sedative effect so it seems
logical that a glass of wine, a shot of whiskey or a
bottle of beer before bed would help you get a good
night’s rest.
Whilst it might help you fall asleep quicker, as the
alcohol is metabolized through your body during the
night, your sleep becomes progressively lighter and
the likelihood of wakefulness actually increases.

12. Myths About Sleep
Myth #8: Daytime naps are a waste of time
In many workplaces, the concept of taking a nap is viewed in a very
negative light.
A NASA study in 1989 showed that pilots without a rest nodded off 5
times as much as those who took a 25 minute nap during their shift.
And if you still believe that naps are just for lazy people, think again,
famous nappers through the ages include Einstein, Thomas Edison,
John F. Kennedy and Bill Clinton.

13. Sleep Disorders
There are different types of sleep disorders but the common ones
are;
Insomnia
This type of sleep disorder is characterized by people having trouble
sleeping.
Hypersomnia
Hypersomnia is a condition that causes a person to be excessively
sleepy during the day. People with a hypersomnia may fall asleep at
times that are inconvenient or even dangerous, such as at work or
while driving.

14. Sleep Disorders
Sleep-Related Breathing Disorders
Sleep disorders that involve difficulty breathing during sleep are
classified as sleep related breathing disorders. Obstructive sleep apnea
is the most common disorder of this type, however there are a number
of variations of sleep apnea.
Circadian Rhythm Sleep-Wake Disorders
Conditions in which the sleep times are out of alignment. A patient with
one of these disorders does not follow the normal sleep times at night.

15. Health Benefits of Sleep
The benefits of sleep cannot be overemphasized. They include;
Improved Memory
Your mind is surprisingly busy while you snooze. During sleep you can
strengthen memories or "practice" skills learned while you were awake
(it’s a process called consolidation).
In other words if you’re trying to learn something new—whether it’s
Spanish or a new tennis swing—you’ll perform better after sleeping.
Longer Lifespan
Too much or too little sleep is associated with a shorter lifespan—
although it’s not clear if it’s a cause or effect. (Illnesses may affect sleep
patterns too.)
Sleep also affects quality of life.

16. Health Benefits of Sleep
It Curbs inflammation
Inflammation is linked to heart disease, stroke, diabetes, arthritis, and
premature aging. Research indicates that people who get less sleep—six
or fewer hours a night—have higher blood levels of inflammatory
proteins than those who get more.
Sleep Spurs Creativity
In addition to consolidating memories, or making them stronger, your
brain appears to reorganize and restructure them, which may result in
more creativity as well.

17. Effects of Lack of Sleep
When there is lack of sleep, it poses the following problems;
Health Problems
Sleep Deprivation Can Lead to Serious Health problems. Sleep
disorders and chronic sleep loss can put you at risk for heart disease,
heart attack, heart failure, stroke and diabetes
Reduced Sex Drive
Sleep specialists say that sleep-deprived men and women report lower
libidos and less interest in sex. Depleted energy, sleepiness, and
increased tension may be largely to blame.

18. Effects of Lack of Sleep
Weight Gain
When it comes to body weight, it may be that if you snooze, you lose.
Lack of sleep seems to be related to an increase in hunger and appetite,
and possibly to obesity. According to a 2004 study, people who sleep
less than six hours a day were almost 30 percent more likely to become
obese than those who slept seven to nine hours.
Impaired Judgment
Lack of sleep can affect our interpretation of events. This hurts our ability
to make sound judgments because we may not assess situations
accurately in order too act on them wisely.

19. Overcoming Sleep Deprivation
Based on research findings, the following have been identified as ways
to overcome sleep deprivation;
1. Drink caffeine only in the morning.
If you're a coffee lover, don't fret. You can enjoy your favorite roast
and still get a restful night's sleep so long as you make it a morning
habit only. "Caffeine has a 6-hour half-life, which means it takes a
full 24 hours to work its way out of your system.
Have a cup of coffee at 10 a.m., and you'll still have 25 percent of
the caffeine in your body at 8 p.m. Anything you drink after noon will
still be near 50 percent strength at bedtime." The more caffeine in
your bloodstream, the harder it will be to sleep.

20. Overcoming Sleep Deprivation
2. Avoid mobile devices at night
The next time you sit in your dimmed bedroom with the soft, blue
glow of your mobile device on your face, consider this: laptops,
tablets and mobile phones emit short-wavelength blue light, which
halts production of the sleep-inducing hormone melatonin and, in
turn, makes you feel more alert.
"The best thing you can do is avoid these devices after dinner" Dr.
Travis Bradberry advises. If you must use your mobile device in the
evening, add a filter or app that limits the amount of blue light
emitted.

21. Overcoming Sleep Deprivation
3. Stay away from sedatives.
Sedatives are more harmful than helpful to your sleep cycle.
Anything that interferes with the brain's natural sleep process has
dire consequences for the quality of your sleep. Whether it's alcohol,
Nyquil, Benadryl, Valium, Ambien and the likes, these substances
greatly disrupt your brain's natural sleep process. If you are
dependent on sedatives, scale back your use gradually by
implementing the other strategies on this list.

22. Overcoming Sleep Deprivation
4. Nap it off.
There's a biological reason you start feeling sleepy after lunchtime
regardless of what you ate. Between the hours of 1 and 3 p.m., your
level of melatonin begins to surge.
If you've had enough sleep the night prior, your body is prepared to
fight the sleepiness. If not, the quickest fix is to take a short nap of
even 15 minutes. Some companies are capitalizing on this need by
giving employees the opportunity to take short afternoon naps

23. Getting Enough Sleep?
Make Sure You Do!
Sleep is Important
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