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Good Sleep for Good Health

Get the Rest You Need

Illustration of man shutting off light and getting in bed

Sometimes, the pace of modern life barely gives you time to stop and rest. It can make getting a good night’s sleep on a regular basis seem like a dream.

But sleep is as important for good health as diet and exercise. Good sleep improves your brain performance, mood, and health.

Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia.

There’s more to good sleep than just the hours spent in bed, says Dr. Marishka Brown, a sleep expert at NIH. “Healthy sleep encompasses three major things,” she explains. “One is how much sleep you get. Another is sleep quality—that you get uninterrupted and refreshing sleep. The last is a consistent sleep schedule.”

People who work the night shift or irregular schedules may find getting quality sleep extra challenging. And times of great stress—like the current pandemic—can disrupt our normal sleep routines. But there are many things you can do to improve your sleep.

Sleep for Repair

Why do we need to sleep? People often think that sleep is just “down time,” when a tired brain gets to rest, says Dr. Maiken Nedergaard, who studies sleep at the University of Rochester.

“But that’s wrong,” she says. While you sleep, your brain is working. For example, sleep helps prepare your brain to learn, remember, and create.

Nedergaard and her colleagues discovered that the brain has a drainage system that removes toxins during sleep.

“When we sleep, the brain totally changes function,” she explains. “It becomes almost like a kidney, removing waste from the system.”

Her team found in mice that the drainage system removes some of the proteins linked with Alzheimer’s disease. These toxins were removed twice as fast from the brain during sleep.

Everything from blood vessels to the immune system The system that protects your body from invading viruses, bacteria, and other microscopic threats. uses sleep as a time for repair, says Dr. Kenneth Wright, Jr., a sleep researcher at the University of Colorado.

“There are certain repair processes that occur in the body mostly, or most effectively, during sleep,” he explains. “If you don’t get enough sleep, those processes are going to be disturbed.”

Sleep Myths and Truths

How much sleep you need changes with age. Experts recommend school-age children get at least nine hours a night and teens get between eight and 10. Most adults need at least seven hours or more of sleep each night.

There are many misunderstandings about sleep. One is that adults need less sleep as they get older. This isn’t true. Older adults still need the same amount. But sleep quality can get worse as you age. Older adults are also more likely to take medications that interfere with sleep.

Another sleep myth is that you can “catch up” on your days off. Researchers are finding that this largely isn’t the case.

“If you have one bad night’s sleep and take a nap, or sleep longer the next night, that can benefit you,” says Wright. “But if you have a week’s worth of getting too little sleep, the weekend isn’t sufficient for you to catch up. That’s not a healthy behavior.”

In a recent study, Wright and his team looked at people with consistently deficient sleep. They compared them to sleep-deprived people who got to sleep in on the weekend.

Both groups of people gained weight with lack of sleep. Their bodies’ ability to control blood sugar levels also got worse. The weekend catch-up sleep didn’t help.

On the flip side, more sleep isn’t always better, says Brown. For adults, “if you’re sleeping more than nine hours a night and you still don’t feel refreshed, there may be some underlying medical issue,” she explains.

Sleep Disorders

Some people have conditions that prevent them from getting enough quality sleep, no matter how hard they try. These problems are called sleep disorders.

The most common sleep disorder is insomnia. “Insomnia is when you have repeated difficulty getting to sleep and/or staying asleep,” says Brown. This happens despite having the time to sleep and a proper sleep environment. It can make you feel tired or unrested during the day.

Insomnia can be short-term, where people struggle to sleep for a few weeks or months. “Quite a few more people have been experiencing this during the pandemic,” Brown says. Long-term insomnia lasts for three months or longer.

Sleep apnea is another common sleep disorder. In sleep apnea, the upper airway becomes blocked during sleep. This reduces or stops airflow, which wakes people up during the night. The condition can be dangerous. If untreated, it may lead to other health problems.

If you regularly have problems sleeping, talk with your health care provider. They may have you keep a sleep diary to track your sleep for several weeks. They can also run tests, including sleep studies. These look for sleep disorders.

Getting Better Sleep

If you’re having trouble sleeping, hearing how important it is may be frustrating. But simple things can improve your odds of a good night’s sleep. See the Wise Choices box for tips to sleep better every day.

Treatments are available for many common sleep disorders. Cognitive behavioral therapy can help many people with insomnia get better sleep. Medications can also help some people.

Many people with sleep apnea benefit from using a device called a CPAP machine. These machines keep the airway open so that you can breathe. Other treatments can include special mouthguards and lifestyle changes.

For everyone, “as best you can, try to make sleep a priority,” Brown says. “Sleep is not a throwaway thing—it’s a biological necessity.”

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For more consumer health news and information, visit health.nih.gov .

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It's National Sleep Awareness Month—time to reset and rest

Webinars, websites, and an app to help you get more from your recharging time.

A woman sleeping peacefully in her bed

Credit: GETTY IMAGES

By HR NewsWire

March is National Sleep Awareness Month, so this is a great time to learn about the benefits of sleep for your overall well-being. There is much more to sleep than the number of hours you get each night. Attend one, or both, of two upcoming webinars and view the resources below for tools to improve your sleep hygiene.

  • Sleep Basics will teach you the physical and mental benefits of a good night's sleep, how to establish daily habits that promote sleep, and ways to improve your sleep environment. You also will learn techniques for relaxation and dealing with insomnia. The webinar will be offered by JHEAP, the Johns Hopkins Employee Assistance Program, from 1 to 2 p.m. on Friday, March 22. Register here.
  • Aging and Adult Care: Sleep Science and Relaxation to Calm Caregivers will look at how sleep science improves physical and mental health. Many caregivers experience insomnia and sleep deprivation, which can impact their family life, work, and ability to care for loved ones. This webinar reviews sleep science, including how social media creates sleep debt, how to practice good sleep hygiene habits, how to calm the mind and body, how to improve your circadian rhythms, and whether naps have a health benefit. The webinar will be offered by Care@Work from 1 to 2 p.m. on Wednesday, March 20. Register here.

By registering for these webinars, you will receive a follow-up communication with the slides and/or the playback link for the live session.

More sleep awareness resources

  • National Sleep Foundation
  • Sleep Awareness Week
  • May Is Better Sleep Month

Additional JHEAP resources

If work and stress or managing issues of daily living are interfering with your sleep or that of your family members, you all have 24/7 access to free confidential counseling and referral services through JHEAP by calling 888-978-1262. Visit the website CCA@YourService and use company code JHEAP to access online resources, including these articles on sleep:

  • Top 10 Sleep Myths
  • Sleep and Aging: A Good Night's Sleep
  • Good Sleep for Good Health: Get the Rest You Need

Johns Hopkins employees and their family members interested in learning more skills to improve the quality and quantity of their sleep can download the CCA@YourService mobile app, available in the Apple App store or Google Play. To get started:

  • Search CCA@YourService in your phone's app store to download the app.
  • Select the Get Started button on the app's welcome screen
  • Enter access code JHEAP, and then select Continue
  • Fill out the profile information to create an account
  • Complete the screening and choose a starting goal

Download the JHEAP flyer here or read more about JHEAP on the HR website .

Posted in Health+Well-Being

Tagged hr newswire

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Bedtime Routine for Adults

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  1. Good Sleep for Good Health

    There's more to good sleep than just the hours spent in bed, says Dr. Marishka Brown, a sleep expert at NIH. "Healthy sleep encompasses three major things," she explains. "One is how much sleep you get. Another is sleep quality—that you get uninterrupted and refreshing sleep. The last is a consistent sleep schedule.".

  2. Ideas about Sleep

    The most popular TED Originals of 2021. TED Original Series dive deep into fascinating topics -- from the future of work and how to achieve a more secure financial future to the secrets of sleep and how your body really works. Here, the ten most-watched Originals episodes published in 2021. 10 talks.

  3. Sleep Topics

    During sleep, intricate processes unfold in the brain and body. Learn about what happens when you sleep and why it's important to get quality, restorative rest. Sleep debt grows when lost sleep accumulates over time. Learn about the effects of sleep debt and tips for catching up on sleep.

  4. The Importance of Rest and Sleep

    A person who has had adequate sleep and rest will have more energy the next day, higher performance, their hormones will be more regulated and their mood will improve. These are just some of the many benefits of sleep, but if you want to share other benefits in the form of a presentation, use this template! Its slides decorated with images of ...

  5. PPTX Welcome!

    How does sleep affect your health and well-being? Learn about the biological and psychological functions of sleep, the stages and cycles of sleep, and the factors that influence sleep quality and quantity. This PowerPoint presentation from the University of Minnesota provides an overview of sleep and its importance for go health.

  6. How Sleep Works: Understanding the Science of Sleep

    REM. Stage 4. REM Sleep. 10-60 minutes. In stage 1, you've just dozed off and started transitioning to stage 2, which involves further slowing of activity in the brain and body. It's much easier to be awoken during these early stages of the sleep cycle. Stage 3 is the deepest part of NREM sleep. In this stage, your muscles and body relax ...

  7. Free Google Slides and PPT templates on Sleep

    Download the Rest and Sleep Habits - 1st Grade presentation for PowerPoint or Google Slides and easily edit it to fit your own lesson plan! Designed specifically for elementary school education, this eye-catching design features engaging graphics and age-appropriate fonts; elements that capture the students' attention and make the learning ...

  8. PDF A Masterclass on Sleep for Counsellors and Therapists

    Function of Sleep. Not fully understood but it is a natural, active process that is an essential part of life and survival. Occurs in mammals, birds, some reptiles and amphibians. A state of reduced consciousness with a lack of response to waking stimuli. Muscles and senses are inactive but it is reversible unlike coma.

  9. Sleep Health Topics

    Explore articles on various facets of sleep health, gain useful tips for improving your sleep health, and stay up to date on the latest education around sleep. All. Basics of Sleep. Drowsy Driving Prevention Week. Healthy Sleep Habits.

  10. PowerPoints

    Tweet. Download and edit a pre-made PowerPoint (PPT) presentation for use at your activity. Download 2021 PPT slides Older Slides 2020 Slides available: wsd-2020-ppt (download) 2019 Slides available: wsd-2019-ppt (download) 2018 Slides available: wsd-2018-ppt (download) 2017 Slides available: wsd-2017-ppt (download) 2016 Slides available: wsd ...

  11. Importance of Sleep

    Sleep is a biological requirement, as essential and valuable as good nutrition and exercise. It is an active process that energizes and restores your brain and body. Getting enough uninterrupted and restorative - or quality sleep - gives you the potential to thrive and makes it possible to live a full life. Sleep is essential to your ability to ...

  12. A good introduction to sleep and sleep disorders

    Disrupted sleep is closely linked to an increased susceptibility to a broad range of disorders, ranging from poor vigilance and memory to reduced mental and physical reaction times, reduced motivation, depression, insomnia, metabolic abnormalities, obesity, immune impairment, and even a greater risk of cancer. Despite the importance of sleep to ...

  13. PDF PowerPoint Lecture Outline Chapter 9: Sleep and Biological Rhythms

    Sleep is a behavior and an altered state of consciousness. Sleep is associated with an urge to lie down for several hours in. quiet environment. Few movement occur during sleep (eye movements) The nature of consciousness is changed during sleep. We experience some dreaming during sleep.

  14. Sleep Hygiene Tips

    With this creative template, you can share your own sleep hygiene tips with others to help them improve their sleep quality and overall well-being. The dark background of the template sets the perfect tone for talking about sleep by reminding us of a starry night sky, and the baby pastel colored stars highlight the need for restful sleep. By ...

  15. It's National Sleep Awareness Month—time to reset and rest

    March is National Sleep Awareness Month, so this is a great time to learn about the benefits of sleep for your overall well-being. There is much more to sleep than the number of hours you get each night. Attend one, or both, of two upcoming webinars and view the resources below for tools to improve your sleep hygiene. Webinars

  16. Sleep Presentation

    80. Stay-at-Home Moms 74% rarely get a good night's sleep Despite this, 61% say they spend over 8 hours in bed each night In the hour before bed, 71% complete household chores and activities with kids 57% nap at least once per week 43% curtail leisure activities 39% forego sexual activity. 81.

  17. Importance of sleep

    7. Benefits of sleep • Memory consolidation. 8. How many hours should we sleep • Adults need 7-9 hours of sleep per night. according to study conducted by US National Sleep Foundation. Sleeping more = Sleeping less. 9. Lack of sleep has negative effects • Memory problems • Have difficulties in concentration.

  18. Sleep Presentation: A Powerful Way to Boost Your Wellness Program

    Introducing comprehensive sleep presentation and workshop solutions. Led by experienced pediatric and adult sleep coaches, Sleepably's presentations are interactive and crafted to meet the diverse needs of participants. We offer more than just advice; we provide solutions that participants can apply in their lives immediately, benefiting the ...

  19. Sleep & Emotions Processing Breakthrough

    Free Google Slides theme and PowerPoint template. We all know that the quality of sleep plays an important role in our health, but now it also plays an important role in the management of emotions, and it has been shown that the brain classifies them while we sleep. Share your medical discoveries on this interesting topic with this creative ...

  20. Sleep deprivation powerpoint

    What is Sleep Deprivation? Sleep Deprivation-any significant loss of sleep, resulting in problems in concentration and irritability Symptoms of sleep deprivation Trembling hands Inattention Staring off into space Droopy eyelids General discomfort. 3. Negative Effects of Sleep Deprivation Sleep Deprivation Video. 4.

  21. Free Sleep Powerpoint Templates And Google Slides Themes

    Free Sleep Powerpoint Templates And Google Slides Themes. Designing an eyecatching presentation template is time-consuming. Download the following free and ready-to-use Sleep powerpoint templates and Google slides themes for the upcoming presentation. You only need to change text, logo or colors on the professional PPT templates. Filter by. Style.

  22. Sleep Day Appreciation Google Slides & PowerPoint template

    Free Google Slides theme and PowerPoint template. Sleep has many more benefits than you think and, in fact, affects your health. Give a presentation on Sleep Day by customizing this template. Tables are supplied to talk about the cost of sleeplessness, there's also a timeline to detail how much a person's well-being improves during a week with ...

  23. Sleep Deprivation Symptoms

    Free Google Slides theme and PowerPoint template. Sleep is essential for good physical and mental health, and a lack of sleep can have a profound impact on both. Speak about this health condition with this template that is available to help those suffering from sleep deprivation. Complete with pictures and illustrations related to the topic, it ...

  24. Bedtime Routine for Adults

    100% editable and easy to modify. 35 different slides to impress your audience. Contains easy-to-edit graphics such as graphs, maps, tables, timelines and mockups. Includes 500+ icons and Flaticon's extension for customizing your slides. Designed to be used in Google Slides and Microsoft PowerPoint. 16:9 widescreen format suitable for all ...