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Leslie Pont, MA, NBC-HWC, CHES, Wellness Program Manager at NIH

Allison Rose, MS, MPH, Ayurveda Yoga & Fitness Specialist, National Center for Weight & Wellness

The Science of Sleep and �Non-Sleep Deep Rest (NSDR)�

(Leslie to intro)... Allison has a Master's degree in Behavioral Science and Health Education from the Johns Hopkins University, Bloomberg School of Public Health. She is a certified health coach, personal trainer, and yoga teacher with specialized training in Ayurveda, Vinyasa flow, restorative and trauma-sensitive yoga.

Allison has taught and worked with clients in the Washington D.C. area for nearly 20 years. She currently teaches online from her home in Mountain City, Georgia. In the past, Allison has worked with clients one-on-one and in group classes in yoga studios, gyms, and corporate, military and government settings. Fun fact! From 2013-2015, Allison worked at the Congressional Gym where she launched a successful (and bipartisan!) spinning and yoga program with members of the U.S. House of Representatives. Allison also has a public health background, and even worked for the National Cancer Institute for 7 years -- helping to coordinate the Tobacco Research Network on Health Disparities. Currently, Allison works remotely at the National Center for Weight and Wellness in DC and occasionally consults for WW. She’s also a dog-mama and you might sometimes catch a glimpse of her fur-baby, Stevie Nicks -- a 2 year old GSD who is always up for a walk and helps co-lead Allison’s yoga classes!

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Sufficient Sleep Lacks in the United States

Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Division of Population Health. Chronic Disease Indicators (CDI) Data [online]. [accessed Nov 06, 2023]. URL: https://nccd.cdc.gov/cdi.

Data Source: BRFSS

Definition: >8 hours for adults ages 18-21 years, >7 hours for adults ages 21+

Slightly higher among women vs. men (not statistically significant)
Slight uptick in 2020 but not statistically significant

U.S. Sleep Data

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Sleep Disparities Exist in the U.S.

Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Division of Population Health. Chronic Disease Indicators (CDI) Data [online]. [accessed Nov 06, 2023]. URL: https://nccd.cdc.gov/cdi.

Data Source: BRFSS

U.S. Sleep Data – Disparities

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Impact of Covid 19 Pandemic on Sleep

Data suggest a slight increase in sleep QUANTITY however…
Data also suggest a negative impact on sleep QUALITY and increased sleep disturbances and use of sleep aids.
Studies suggest an increase in sleep-disorders among those recovering from Covid, and also healthcare workers.

References:

Studies find that people are sleeping more during COVID-19 pandemic | NHLBI, NIH

Sleep During the COVID-19 Pandemic - PMC (nih.gov)

Americans continue struggling for a good night’s sleep during the pandemic (aasm.org)

U.S. Sleep Data: Covid-Somnia

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Why Worry about Insufficient Sleep?

Associated with chronic disease such as diabetes, CVD/heart disease, hypertension, obesity, and depression.
Affects chronic disease management and outcomes.
Responsible for motor vehicle crashes and industrial errors, causing substantial injury and disability each year.
Reduces productivity and quality of life.
Interferes with stress management.

Impacts of Poor Sleep

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101 Sleep Hygiene Tips

We Know What to Do at Night But…

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101 Sleep Hygiene Tips

A Day That Leads to Your Best Night's Sleep | Johns Hopkins Medicine

…A Good Night Sleep Starts When You First Awake

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Boosting Relaxation Response: NSDR

Non-Sleep Deep Rest (NSDR) – rooted in Yoga Nidra tradition
Recently coined by neuroscientist, Andrew Huberman, PhD, Stanford University
Allows for "deliberate decompression"
Slows down brain waves while maintaining a conscious mind
Benefits brain, physical and mental health

Promotes neuroplasticity, cognitive functioning, memory, learning
Strengthens relaxation response - boosts feeling of calm while simultaneously restoring energy
Enhances mental clarity and focus
Promotes better sleep and helps minimize sleep debt
Can help relieve chronic pain, anxiety, depression, insomnia, PTSD

Non-Sleep Deep Rest: Facts

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Boosting Relaxation Response: Yoga Nidra

Yoga nidra means yogic sleep
Enhanced NSDR with intention setting, body sensing, visualization
Ancient tradition for boosting relaxation response/sleep-like state
Used to re-boot or to wind down
Pub-med: 57 peer-reviewed research articles on yoga nidra
Areas of study: sleep, anxiety/depression, PTSD, stress, pain, self-esteem, heart rate variability, blood glucose levels/diabetes, hormonal imbalance/menstrual irregularities, tinnitus, more
iRest Research | iRest Institute -- research with veterans, healthcare workers, etc. and PTSD, insomnia, anxiety, etc. (including 10 articles in Pubmed)

Yoga Nidra: The Facts

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Stress vs. Relaxation Response

NSDR & Yoga Nidra: Mechanisms

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Common Elements of NSDR and Yoga Nidra

Guided Breathwork and Bodyscan
Reclined position (could elevate legs)
Relaxing Environment

Comfort
Muscle relaxation
Quiet
Dark
Warm
Light pressure on eye bones
Permission and time to rest

How to Practice

Conditions for Calm | Roger Cole - Academia.edu

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Designed to help NIH employees support comprehensive well-being: work, family, community�https://go.nih.gov/kjeJ6iV � �

Wellness@NIH Website

FB page:

https://www.facebook.com/groups/130994131666198

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Wellness@NIH Newsletter

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Published Quarterly

Articles, health observances, upcoming events, fitness centers, healthy recipes:

https://go.nih.gov/AJ2JrW4

Wellness@NIH Quarterly Newsletter

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NIH Resources Guide

Link: https://go.nih.gov/vSlxkgi

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Q&A…Let’s Practice!

Image from: Does Non-Sleep Deep Rest Work? Learn How to Hack Your Nap | Sleep.com

Non-Sleep Deep Rest – Yoga Nidra

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Thank you!

Non-Sleep Deep Rest – Yoga Nidra