Sleep
Jane Tseng
Disclaimer
• I don’t own any copyright of any figure/text.
– Text are all from h>p://www.mayoclinic.com/
– Figures are from google image using Atle of each slide as keyword except last figure
Do you have the following symptoms?
• Noise during sleep
• Excessive dayAme sleepiness
• Difficulty concentraAng
• Sore throat
• Restless sleep
• Gasping or choking at night
• High blood pressure
• Chest pain at night
SNORING
• Mouth anatomy
• Alcohol consumpAon
• Nasal problems
• Sleep apnea
HOW MANY HOURS OF SLEEP ARE
ENOUGH FOR GOOD HEALTH?
The amount of sleep you need depends on various factors — especially your age. Consider these
general guidelines for different age groups:
• Aging. Older adults need about the same amount of sleep as younger adults.
– As you get older, the sleeping pa>erns might change.
– Older adults tend to sleep more lightly and for shorter Ame spans than do younger adults. This might create a need for spending more Ame in bed to get enough sleep, or a tendency toward dayAme napping.
• Previous sleep deprivaAon.
– If you're sleep deprived, the amount of sleep you need increases.
• Sleep quality.
– If your sleep is frequently interrupted or cut short, you're not geWng quality sleep. The quality of your sleep is just as
important as the quanAty.
HOW DO I KNOW IF I HAVE ENOUGH SLEEP?
If you use an alarm clock, you are.
SLEEP AND WEIGHT GAIN
• Sleeping less than five hours — or more than nine hours — a night appears to increase the likelihood of weight gain.
• Recurrent sleep deprivaAon in men increased their preferences for high-‐calorie foods and their overall calorie intake.
• In another study, women who slept less than six hours a night or more than nine hours were more
likely to gain 11 pounds (5 kilograms) compared with women who slept seven hours a night.
• Sleep and diabetes
– Low Sleep, High Blood Sugar
– Sleep deprivaAon could lead to pre-‐diabeAc state
• Sleep and cardiovascular disease ….
SLEEP AIDS
Diphenhydramine
• Benadryl, Unisom sleep
• 抗組織胺劑
• h>p://hospital.kingnet.com.tw/medicine/medicine.html?
medno=6s0Tuy6eEU4W67==
• 1st generaAon
• drowsiness, dry mouth, dizziness and memory problems.
Doxylamine
• 抗組織氨的內服液，具有鎮
定作⽤用，具有催眠效果
• h>p://hospital.kingnet.com.tw/medicine/
medicine.html?medno=us9gEm4e6U2e
Melatonin 褪黑激素
• The hormone melatonin helps control your natural sleep-‐
wake cycle.
• Some research suggests that melatonin supplements might be helpful in treaAng jet lag or reducing the Ame it takes to fall asleep — although the effect is typically mild.
IF YOU ARE TAKING THOSE OTC
MEDICINE
Take it one day at a Ame.
No more than 2 weeks
Avoid alcohol !!!
Beware of side
effects !!!!
7 STEPS TO BETTER SLEEP
No. 1: SAck to a sleep schedule
• Being consistent reinforces your body's sleep-‐
wake cycle
• If you don't fall asleep within about 15
minutes, get up and do something relaxing
No. 2: Pay a>enAon to what you eat and drink
• Don't go to bed either hungry or stuffed.
• Also limit how much you drink before bed, to prevent disrupAve middle-‐of-‐the-‐night trips to the toilet.
• NicoAne, caffeine and alcohol ….
No. 3: Create a bedAme ritual
• Do the same things each night to tell your body it's Ame to wind down.
• Using the TV or other electronic devices ….
No. 4: Get comfortable
• Create a room that's ideal for sleeping -‐-‐-‐ cool, dark and quiet.
• Consider using room-‐darkening shades,
earplugs, a fan or other devices to create an environment that suits your needs.
• Ma>ress and pillow ….
No. 5: Limit dayAme naps
• Long dayAme naps can interfere with nighWme sleep
• If you choose to nap during the day, limit
yourself to about 10 to 30 minutes and make it during the mid aEernoon.
No. 6: Include physical acAvity in your daily rouAne
• Regular physical acAvity can promote be>er sleep, helping you to fall asleep faster and to enjoy deeper sleep.
• Timing is important.
• If you exercise too close to bedAme, you
might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day
No. 7: Manage stress
• When you have too much to do — and too much to think about — your sleep is likely to suffer.
• Before bed, jot down what's on your mind and then set it aside for tomorrow.
