Most adults are moderately to severely sleep deprived. 70% sleep 6 hours or less during the work wee

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The Sleep Deprivation Crisis

• Most adults are moderately to severely sleep
  deprived. 70 sleep 6 hours or less during the
  work week.
• 63 of adults experience sleep problems each
  week 70 million have insomnia
• High school college students are walking
  zombies

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The Sleep Deprivation Crisis at Work

• 20 of adults are shift workers 56 fall
  asleep on the job each week.
• For more than half of all workers sleepiness
  diminishes
• Concentration at work
• The amount of work accomplished
• The quality of work
• Sleep deprivation costs 100 billion annually

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Sleep is a Necessity, Not a Luxury

• Sleep determines our waking success 1)
  Mood, alertness, energy, thinking,
  productivity, safety 2) General health
  longevity In sum, sleep deprivation
• For peak performance we must invest
  1/3rd of our life in sleep
• Traditional ignorance Medical education
  47

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• 1) Sleeping brain is highly active -
  Regulates immune, hormone,
  endocrine (GH diabetes) functions
  Essential for general health
• - Replenishes neurotransmitters that
  stimulate and organize neural
  networks Essential for memory,
  learning, problem-solving and
  creativity
• 2) Sleep disorders are common
• 3) We are abusing sleep (since 1879)

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Eye Movement (EOG) Recordings
Waking
Stage 2-4
Stage REM
Left Eye
Right Eye
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Brain Waves (EEG) and Sleep Stages
Awake
Low voltage, random, fast cps
Low voltage, random, fast
Alpha waves
Drowsy
Sleep spindles
K complexes
Stage 2 sleep
Delta waves (high voltage, slow cps)
Stage 4 sleep
Low voltage, random, fast cps
Stage REM
sawtooth waves
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Awake
Sleep Onset
Stage 1
18
30
60
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Stage 2
Stage 3
REM
Stage 4
11pm
12am
2am
1am
3am
4am
5am
7am
6am
The Symphony of the Night90 Minute Sleep Cycles
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When Rats Dream, It Seems, It's After a Day at
the Mazes - The New York Times Drs. Matthew
Wilson of MIT and Allan Hobson of Harvard found
that patterns of brain activity identified when
rats ran a maze were exactly duplicated when the
rats were in REM sleep. Patterns detected in the
firing of clusters of cells in the hippocampus,
an area involved with memory formation and
storage, were so precise the scientists could
tell where in the maze the rat would be if it
were awake, and whether it would be moving or
standing still.
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Muscle Tonus (EMG) Recordings
Stage 2-4
Stage REM
Waking
(Dreaming)
(Sleeping)
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REM Sleep

• A
• Highly Active Brain
• In A
• Paralyzed Body

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Narcolepsy

• Cataplexy
• Momentary muscular weakness
• An attack of REM sleep during the
  daytime
• Induced by strong emotions Excitement The
  great golf shot Laughter The human joke
  meter

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Multiple Sleep Latency Test (MSLT)

• A measure of alertness

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Sleep Apnea

• Heavy snoring with respiratory pauses
• Obstructed upper airway passage 100-600
  apneas per night Must awaken to resume
  breathing
• Symptoms observed by bed partner 15 million
  people have OSA

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Multiple Sleep Latency Test (MSLT)
A measure of alertness
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• MOST ADULTS
• ARE
• CHRONICALLY
• SLEEP DEPRIVED

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Multiple Sleep Latency Test
A measure of alertness
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Are You Sleep Deprived?

• 1. Does a heavy meal, low dose of alcohol,
• warm room, boring meeting or lecture
• ever make you drowsy?
• 2. Do you fall asleep instantly at night?
• 3. Do you need an alarm clock to wake up?
• 4. Do you repeatedly hit the snooze button?
• 5. Do you sleep extra hours on weekends?

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Consequences of Sleep Deprivation

• Poor driving performance Automatic behavior
  microsleeps
• Interaction of alcohol sleep deprivation 19
  hrs. awake worse than .08 BAC
• Drowsy driver accidents - 17 fall asleep
  200,000/yr (548/day) 71,000 injuries
  1,500
  fatalities/yr (5 Boeing-747s)
• How do we know the driver fell asleep?

Drowsiness is Red Alert Driving drowsy is the
same as driving drunk
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Consequences of Sleep Deprivation

• Poor performance (continued)
• Excessive fatigue Faulty
  judgments
• Night/shift workers (56 fall asleep)
  Increased accidents/health problemsDecision-maki
  ng NASA Challenger launch
• Corporate responsibility Fast Food
  Atomic Power Oil Spills

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Consequences of Sleep Deprivation
Do you know when youre sleep deprived?
- High task involvement masks sleepiness -
Sleepiness is insidious The Tired Parent
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• Demand for 24-hour services
• Work until you drop syndrome
• Late night television the Internet
• Profound social changes Two career families
  single parents

We are operating beyond the design specs Not
enough hours in the day! Solution?
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POWER SLEEP for peak performance

• 1) Determine and meet your sleep requirement

Adolescents need 9.25 hours sleep 20 fall
asleep in school
Most adults need 8 hours sleep Individual
differences, genetically determined
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Sleep Length and Daytime Alertness

• American adults average 6.7 hrs/nt
  Habituated to low level of alertness
• Ad Libitum average is 9.1 hrs/nt
• Rule of thumb Add at least one hour I
  never knew...

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Awake
REM
REM
REM
REM
Sleep Onset
Stage 1
30
9
18
60
Stage 2
Stage 3
Stage 4
Midnight
2am
1am
3am
4am
5am
8am
6am
7am
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Consequences of Shortened Sleep

• Drowsiness/Microsleeps/Unintended Sleep
• Mood Shift
• Increased irritability, anxiety and
  depression, weight
• Decreased socialization skills sense of humor
• Decreased motor performance
• Decreased cognitive performance
• Reduced ability to concentrate remember
• Reduced communication decision skills
• Reduced ability to handle complex tasks or
  multi-task
• Increased risk-taking
• Reduced quality, creativity productivity

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Effect of sleep deprivation on brain activation
(math)

• Normal

Sleep Dep.
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POWER SLEEP for peak performance

• 2) Establish a regular sleep schedule
• Synch the hours spent in bed with
• the sleepy phase of your
• biological clock
• If youre up late, dont sleep in!
• 4 weeks to stabilize an effective cycle

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Sleep-Wake Schedules Daytime Sleepiness
Manber, Bootzin, Acebo, Carskadon
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POWER SLEEP for peak performance

• 3) Get continuous sleep
• The penalty of interrupted sleep

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Fragmented Sleep

• Caused by
• Caffeine (after 2 p.m.)
• Chocolate (after 2 p.m.)
• Nicotine
• Liquor (within 3 hours of
  bedtime)
• Some medications

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POWER SLEEP for peak performance

• 4) Make up for lost sleep Sleep loss doesnt
  dissipate over time

The sleep debt bank account
Carrying the load
If sleep deprived Go to bed earlier or ...
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• The biphasic sleep pattern
• The modern day siesta

The Power Nap
Duration of naps Good for stress
reduction/heart A stop-gap measure
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Proven Strategies for POWER SLEEP

• 1. Setting the bedroom stage
• 2. A relaxing atmosphere limit TV clocks
• 3. A hot bath and easy stretching
• 4. Worry Time
• 5. Mental imagery meditation
• 6. Reading as a bedtime ritual
• 7. Pleasurable sexual relations
• 8. If you toss turn...
• 9. Sleeping pills melatonin Tylenol PM
  Modafinil
• 10. Use of sleep aids

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Increasing Quality of Life and Lifespan
Nutrition
Sleep
Exercise