USC Mrs. T.H. Chan Division of Occupational Science and Occupational Therapy Falling Asleep and Staying Asleep: How to Make Small Changes that Improve Your Sleep Laura Cox, OTD, OTR/L Assistant Professor of Clinical Occupational Therapy USC Occupational Therapy Faculty Practice
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USC Mrs. T.H. Chan Division of Occupational Science and Occupational Therapy
Falling Asleep and Staying Asleep: How to Make Small Changes that
Improve Your Sleep
Laura Cox, OTD, OTR/L
Assistant Professor of Clinical Occupational Therapy
USC Occupational Therapy Faculty Practice
helping people do whatthey want and need to do
looking at the relationships betweenhealth, well-being, and daily activities
Occupational Therapy
Created by Samantha Valasek, OTD, OTR/L
USC Occupational Therapy Faculty Practice
• Chronic Condition Management, for example obesity, diabetes, pain, headaches, neurological conditions, ASD, ADHD, & more
• Mental Health & Stress
• Adult & Adolescent Wellness
• Healthy Aging / Aging in Place
Created by Samantha Valasek, OTD, OTR/L
Our Clinic During the Pandemic
Sleep
Today’s Agenda
• Importance of sleep
• How sleep works
• Age-related sleep changes
• Sleep hygiene
WHY IS SLEEP IMPORTANT?
Impact of Sleep Loss
• Decreased motor performance
• Mood effects
• Impaired cognition
• Increased appetite and food intake
• Impaired immune response
• Increased risk for…
– Hypertension
– Stroke
– Obesity
– Diabetes
(Czeisler, 2015; Roberts & Duong, 2014; Maglione et al., 2014; Kuo, 2001)
Benefits of Sleep
• Improved immune functioning
• Increased metabolism
• Enhanced memory and learning
• Reduced stress
• Reduced risk for motor vehicle accidents
• Increased creativity
(Czeisler, 2015; Roberts & Duong, 2014; Maglione et al., 2014; Kuo, 2001)
HOW DOES SLEEP WORK?
Sleep is a Reflex
IF YOU FORCE SLEEP, IT WILL NOT HAPPENModified from Samantha Valasek, OTD, OTR/L
Sleep Stages and Cycles
(Manber & Carney, 2015)
Created by Samantha Valasek, OTD, OTR/L
Sleep Drive
(Adapted from Carney & Manber, 2009)
How much our bodies want to sleep
Created by Samantha Valasek, OTD, OTR/L
Circadian Rhythm
(Manber & Carney, 2015)
Alerting signals that cycle every 24 hours
Created by Samantha Valasek, OTD, OTR/L
Sleep Drive and Circadian Rhythm Interaction
HIGH sleep drive + LOW alerting signals = SLEEPRegulators: sunlight exposure, core body temperature, sleep-wake schedule
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