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Starting/returning to a Healthy Sleep Schedule

Welcome!

We’ll begin in a few minutes

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ABOUT ME

Yalda Pourshaban

(she/her/hers)

Sophomore

Bio with Neuroscience major

Physical Wellbeing peer-educator at Wellness Center

poursh1@stolaf.edu

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Land of Acknowledgement

We stand on the homelands of the Wahpekute Band of the Dakota Nation. We honor with gratitude the people who have stewarded the land throughout the generations and their ongoing contributions to this region. We acknowledge the ongoing injustices that we have committed against the Dakota Nation, and we wish to interrupt this legacy, beginning with acts of healing and honest storytelling about this place.

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Goals

What does “normal” sleep look like?
learning and understanding the positive outcomes.
Understanding the influence of different factors on our sleep schedule.
learning healthy practices for having a good sleep schedule

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Got Enough Sleep!

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A

B

C

“I Had Homework/Assignment To Do”

“ I Was Hanging My Friends”

“I Was Watching A Movie/ Doing Laundry/ Cleaning My Room ...”

What excuses comes to mind that prevent you from sleeping?

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Q: Why are we more susceptible to

sleep deprivation?

Expectations

voluntary choices

Environment

Commitments

Deadline (11:59)

Social life

Watching TV

partying

cold or hot temperatures

noise

light

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Kahoot

PIN code

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How much sleep do we need?

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Quick Facts!

Young Adults 18-25 need 7-9 hours of sleep!

35.3% of adults report less than 7 hours of sleep per night

50-70 million US adults have a sleep disorder

48% snore

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Early Birds / Night Owls

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2

3

4

Show hands?????

who gets coffee or tea from the cage?

Have ever gotten it after 4 pm?

Did you notice the changes in your sleep schedule?

If yes, what did you notice?

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Benefits of having enough sleep

Immune system

Weight

Heart

Mood

Productivity

Exercise

Memory

Sleep Can Boost Your Immune System

Gaining Zzz’s Can Help Prevent Weight Gain

Sleep Can Strengthen Your Heart

Better Sleep

=

Better Mood

Sleeping Can Increase Productivity

Sleep Increase Memory

Sleep Can Increase Exercise Performance

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How sleep loss impacts us

Increased risk of: cardiovascular disease, diabetes, obesity, and mortality.

Poor cognitive functioning

Lack of motivation and increased distractibility

Increased stress and fatigue

Reduced motor performance

Impact on memory

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Healthy Practices For Having A Good Sleep Schedule

Set a consistent sleep schedule

Create regular bedtime rituals.

Get regular exercise.

Keep a healthy diet.

Limit caffeine and avoid nicotine.

Avoid alcohol.

Keep naps short.

Set a consistent sleep schedule. Go to bed at the same time and wake up at the same time.
Create regular bedtime rituals. Do the same thing every night before bedtime, like take a warm bath, read or listen to music.
Get regular exercise. Make sure you exercise at least two hours before bedtime though, or it may be difficult to fall asleep.
Keep a healthy diet. Meals just before bedtime may make it difficult to fall asleep and stay asleep. But, a small snack just before bedtime tends to promote sleep.
Limit caffeine and avoid nicotine. Reduces deep sleep time
Avoid alcohol. causing you to wake up frequently and have nightmares. It’s best to not drink alcohol four to six hours before bedtime.
Keep naps short. During the day, you build up a “sleep debt” that helps you fall asleep at night. Naps during the day pay off that debt,

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Thank You For Coming!

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You can find me at:

poursh1@stolaf.edu

Or stay after and we can chat!

Do you have any questions?

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Survey For Attendance!

http://stolafir.co1.qualtrics.com/jfe/form/SV_0C9ujEl0N7Soy6q