Sleep

1. Sleep Stages (4-6 sleep cycles a night)

1.1. Non-REM

1.2. REM (Rapid Eye Movement)

2. Benefits

2.1. Growth chemicals are at work

2.2. Damaged cells are repaired

3. How much sleep do we need?

3.1. Newborn - 18 hours

3.2. School-age children - 10 to 12 hours

3.3. Adults - 7 to 8 hours

3.4. Elderly - 6 hours

4. Midday napping

4.1. Better cognition

4.2. Better psychological wellness

4.3. Reduced emotional/ behavioral problems.

5. Sleep Education Program (3 benefits)

5.1. Go to bed early!

5.2. Get up early!

5.3. Intake nutritionally rich breakfast!

6. How to get a good night's sleep?

6.1. Relaxation techniques

6.1.1. positive self-statements

6.1.2. deep breathing

6.1.3. massage

6.1.4. picturing a relaxing scene

6.2. Go to bed and wake up at the same time each day

6.3. Use your bed only for sleeping

6.4. A quiet, dark room with a comfortable pillow and mattress

6.5. Get plenty of exercise

6.6. Avoid caffeine for 4 to 6 hours before bedtime

6.7. Drink warm milk or herbal tea

6.8. Warm bath

6.9. Soothing music

6.10. Eating something sweet or starchy