FSEAP Carleton University SLEEP
Dec 16, 2015
Overview
Quick factsSurrender exerciseSleep and feelings of stressSleep deprivation
ConsequencesPromoters Relaxation Exercise
Quick FactsHealthy range of hours per night for sleep 7-9
hours, average per person in North America is 8.2
If you are sleep deprived over longer periods of time, it is equivalent to 2-3 glasses of alcohol for your body
Sleep dept
The average time to fall asleep for healthy adults with no sleep problems is between 10-20 mins
Surrender ExerciseMind and body connection
Interlace your fingersFully extend your index fingersNext pull back the tips of your index fingers
until they are as far apart as possibleLook at the space between your fingersNow say “fingers come together”
Observe whether you allow, prevent or force the response to occur
Substances that impact sleep
Caffeine and sleep5 oz brewed coffee
85mg5 oz instant coffee 65
mg5oz brewed tea 40 mg5 oz hot chocolate 6mg1 oz baker’s chocolate
26mg12 oz cola drinks 45mg
Common medications containing caffeineTylenol with codeine
8mgExcedrin 65 mgMidol 32 mgDristan Decongestant
16mgDexatrim (diet pills)
200mg
Consequences from sleep deprivationIncreased blood pressure for people with pre-
hypertension or hypertensionIncrease in cardiovascular health issuesDifficulty concentrating and focusingIncrease in weight gain due to slowed metabolismIncreased feeling of anxiety (physical, emotional,
psychological, existential)Increase in feelings of irritability and irritable
behaviour
PromotersReducing caffeine intakeReducing cigarette consumptionTransition into lifestyle changesEating rightAvoid heavy exercise prior to sleepExercise promotes deeper sleep due to
restorative physical aspect and you take less time falling asleep and are less apt to awaken
Sleeping environment and postures
Tips for improving sleepYou can use sleep restriction to increase
sleepiness if chronic sleep issues (Erickson)Regular routine (avoid sleep debt)Pre-sleep ritualEnvironment: calm and soothing (lights and
noise)Journaling prior to bed or when awakeReading books of little to no interestGrounding and breathing exercises