All About Sleep
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SLEEP – WAKE ROUTINE:
Governing all our body functions is the 24 hour circadian clock (deep inside the brain) which cycles through phases known as “circadian rhythms”. (circ = about and diem = day)
Synchronizing all your internal systems from sleep, wake cycles, levels of alertness to mood and digestion, so we have a bio-harmony with the outside world.
Light is a primary control factor and in today’s ever increasing time poor technologically advanced world our own personal far more pro-active lifestyles are continuingly fighting against this natural “clock” routine.
Sleeping anytime, in anyway, on anything, anywhere with anybody
21st century sleeping performance recovery techniques help define sleeping routines.
Mentally and Physically Prepared - Mentally and Physically Recovered to Prepare.
NOTE: we have two natural sleep periods (am-pm) and consists of 90 minute cycles with two important stages essential to normal body physiology.
Non-Rapid Eye Movement (NREM) initiates a sleep state with decreases in heart rate, blood pressure and respiratory rate, unlocking the deepest phase of sleep, “slow wave” (20% in total)
Rapid Eye Movement (REM) also defined as “the dream phase” about four or five periods, 90/120 minutes in total (20%)
What % of your day example:
9 hours per 24 hour period = 274 hours month = 3,285 hours per year
7.5 hours...........................= 229....................= 2,748 hours per year
537 hours / 22 days maximised or wasted.
Elite Athletes: may adopt 3/4 cycles at night and boost and balance during the day in the form of 1/2 Controlled Sleeping Recovery Periods (P-naps). A quality of sleeping recovery performance management is achieved through achievable consistent routines.
Click here to complete a personal sleeping profile
Seasonal Affective Disorder (SAD)
We react to seasonal changes, mood, metabolism and behavior. We tend to eat and sleep more in winter reacting to the darker mornings and shorter days. Symptoms can be severe enough to cause considerable physiological distress disrupting training and performance.
September until April:
• Oversleeping am and pm.
• Overeating - carbohydrate craving leading to weight gain
• Depression, despair, misery, guilt, anxiety
• Normal tasks become frustratingly difficult – behaviour
• Social problems - avoiding company, irritability, loss of libido.
• Lethargy – excuse not to act or apply
• Physical symptoms - joint pain and strain – digestive process.
SAD stems from a lack of bright light in winter. Nerve centers in our brain controlling our daily rhythms and moods are stimulated by the amount of light entering the eyes. As night falls, the pineal gland starts to produce a substance called melatonin that tells our body clock it's night time; bright light at daybreak is the signal for the gland to stop producing this melatonin. But on dull winter days, especially indoors, not enough light is received to trigger this waking up process. Light is also linked to serotonin, a neurotransmitter in the brain, low serotonin levels can cause depression making it difficult to concentrate and complete simple tasks.
As the cause is lack of bright light, the treatment is to be in bright light every day. Going to a brightly-lit climate, whether that's skiing or somewhere hot, will relieve symptoms but if that's not possible you can use a bright light. The preferred level of light is about as bright as a spring morning on a clear day (2500 lux), which is roughly five times brighter than a well-lit office) and for most people sitting in front of a light like this for around 30 minutes a day will be sufficient to alleviate the symptoms. You don't have to stare at the light, so you can watch TV or read or similar, just make sure that light reaches your eyes.
Check out
www.lumie.com
Travel Fatigue: Is a combination of the stress and the sleep debt accrued when travelling. Judgment and decision making can be reduced by 50%, communication reduced by 30% , memory reduced by 20%, attention awareness can be reduced by 75%.
CSRP-POWER NAP: Controlled Sleep Recovery Period
The need for a power nap has to do with not only sufficient sleep at night, but also with the load of information we receive. Our brain has the need to rest and stop for a moment the flow of information and this is why we need to 'turn off the switch' during the day. The signs that notify us that we need sleep are different for each person. Some feel that energy is reduced, others experience memory gaps and others simply cannot keep their eyes open. Whatever your warning alarm the key 'is to sleep a little' - take a power nap, of approximately 20 - 30 minutes so that you do not get in deep sleep (REM). If you sleep more, you run the risk of having difficulties to wake up and when you manage to wake up you will end up with a headache and bad mood.
Nap or Kip: improves the levels of cortisol in the blood (a hormone which is considered 'bad' when it remains at high concentrations for a long period of time) that falls dramatically after a night out. Taking a power nap will improve the levels of cortisol enough to make us feel better. All this shows that a power nap helps balance hormones and is necessary for good health. Power naps are also necessary for children and students who do not sleep well, as they should.
Key highlights:
Strengthens consciousness –Wakens fatigued senses – Decision making – Memory – Mood -Stress – Worry – Anxiety - Vitality of body and spirit - Motivation for exercise - Brain functionality - Reflexes - Body hormone harmony.
Everyone is physically able to nap. But when working through periods of exhaustion, people employ methods that hinder this natural ability. For instance, in order to stimulate short bursts of energy, we consume caffeine, and high calorie/high fat/high sugar containing foods and drinks. All these interfere with our ability to fall asleep. Securing a safe place to nap where there are no disruptions from ringing phones or passersby will help immensely. Darkening the nap area or wearing an eyeshade stimulates the sleep inducing hormone, melatonin. While people’s tolerance toward temperature varies, it is important to bear in mind that when falling asleep, body temperature drops. Compensate by raising the room temperature or use a blanket.
They do not interfere with nocturnal sleep, as long as they are controlled and completed four hours prior to your normal asleep time.
The experience of grogginess, known as Sleep Inertia, can occur after any kind of sleep. The culprit here is Slow Wave Sleep (SWS). This stage is, in terms of brain activity, the polar opposite of wakefulness, when the brain’s electrical activity is busily multitasking and therefore highly desynchronized (operating on many frequencies). During SWS, we have almost completely tuned out the external world and our entire brain rhythm synchronizes into a slow, uniform pattern. Sleep inertia is the lag that occurs while the brain once again recreates those multiple faster frequencies. This period can be minimized by either shortening or lengthening the nap to avoid waking up in SWS. Otherwise, it can be quickly dispelled by physical activity, noise or other sensory stimulation (such as a shower) or, for those who must, with a shot of caffeine.
Travel Lag “Jet off”
HOW MANY TIME ZONES?
3hours | 4hours | 5hours | 6hours | 7hours | 8hours | 9hours | 10hours | 11hours | 12hours
Caused by disruption of your 'body clock', a small cluster of brain cells that controls the timing of biological functions (circadian rhythms), including when you eat and sleep. The body clock is designed for a regular rhythm of daylight and darkness, so it's thrown out of sync when it experiences daylight and darkness at the 'wrong' times in a new time zone. The symptoms often persist for days as the internal body clock slowly adjusts to the new time zone.
A carefully timed program of light and dark at the times your body clock is most responsive, you can quickly reset it to the new time zone. Instead of taking a week or more to adjust to an intercontinental journey, you can become fully adapted to the new time zone in just one or two days.
A successful time zone shift depends on knowing the exact times to seek and avoid bright light. Exposure to light at the wrong time can actually make jetlag worse. The proper schedule for light exposure depends a great deal on specific travel plans. Taking a night flight to Tokyo, for instance, creates very different demands than a day flight to Los Angeles. Personal variables are important too; if you're a 'night owl' you'll typically need a different schedule to a 'lark'.
Journeys crossing up to two time zones do not require lights. Sometimes even quite long journeys will not cover many time zones, for instance South America/USA, South Africa/Europe.If you are travelling across more than 12 time zones (in other words you are going the long way round), then subtract the number from 24 e.g. 14 time zones is equivalent to 10.
Pre travel
• Adjust your sleep routine with your destination's time zone routine.
• On a short trip of less than 48 hours stay on home time as much as possible That means eating at the times you would at home, staying out of the light when you'd normally be in darkness at home (use sunglasses or stay indoors), and avoiding important meetings during your maximum sleepy time.
On route
• use sleep triggers from your normal routine
• use an eye mask, pro sound pillow and ear plugs
• change your watch to your destination time
• relax your muscles with gentle stretches and walking
on arrival
• exercise in the morning to help reset your body clock
• if you're staying somewhere unfamiliar, make sure the room isn't too hot or too cold and ask that you're not disturbed when trying to sleep
• use sleep triggers from your normal routine
• you will feel most tired between 3am and 5am home time. Work out when this will be and avoid important meetings, take a strategic nap or use caffeine during this time under advice.
• avoid exercise within 2-3 hours of asleep time
Heading home
• make a note of factors that helped you avoid travel fatigue and beat jet lag - and anything that caused you stress. Use this list to help you plan for your next trip
Use caffeine strategically. Yes, it disrupts sleep, but if you know how long its effects last, it can help you to manage your sleep. Get the most from your tea or coffee by working out when you will be at your most sleepy and having a cup then, rather than drinking it throughout the day. And always avoid caffeine in the 2-3 hours prior to bed time.
Alcohol is widely used as a sleep remedy but it can disrupt sleep. Plus, while it can knock you out, it can mean you don't breathe properly. While scientific research shows that a nightcap doesn't promote sleep, if it's part of your sleep routine then it will help you. Moderation is the key.
Click here to complete a personal sleeping profile
Strategic napping is always better than no sleep. Naps improve performance and alertness. Once you arrive in your new time zone, work out when your body would normally be sleeping and schedule a strategic nap for that time. Optimum nap time is 45 minutes. Any more and you'll fall into a deep sleep and wake up groggier than if you hadn't napped at all. Alternatively, a 2 hour nap allows your body to go through a full sleep cycle. Always give yourself 15 minutes to wake up from a longer nap and don't nap too close to your main sleep period.
Be aware of when you're going to be sleepiest and don't book important meetings for that time. For example, travel from London to Hong Kong (eight hours ahead) and you'll hit slump time between 11am to 1pm - it's the equivalent of 3-5am at home.
Medications
Non-prescription sleep medications usually contain antihistamine to induce drowsiness. But they have little effect on the structure of sleep, so your sleep patterns aren't changed.
Sleep medications aren't recommended during a flight. That's because they could affect your ability to follow the cabin crew's directions in case of emergency.
Be aware that medications can stay in your body for a long time and cause temporary problems with memory and attention. Ground test any new medications at home before you travel. Take the lowest effective dose for the shortest period of time.
Understanding your sleep personality is key to beating travel fatigue and jet lag. It's a combination of the number of hours sleep you need each night, the position you prefer to sleep in and whether or not you are a lark or an owl.
Am-larks and Pm-owls:
Up-at-the-crack-of-dawn, wide awake and raring to go, or are you still up and about, getting things done long after midnight.
AM Larks: Enjoy breakfast, best meal of the day – naturally wake - find it easier to work in the morning - most alert around midday - suffer more from jet lag - don't tend to fall asleep during the day - prefer to exercise in the morning - find it difficult to work shifts - go to bed early
PM Owls: skip breakfast – best meal dinner - alarm clock wake - easier to work in the afternoon - most alert early evening - cope better with jet lag – take or experience naps - prefer to evening exercise - easier to work shifts – have variable asleep times - stay up later and sleep later into the am period non work days.
Whatever your sleep pattern characteristics are (or in between the two) we are programmed to function best in the daytime. We are not designed to be active during the night which is recovery downtime.
Click here to complete a personal sleeping profile
SLEEPING TIME MANAGEMENT:
Calculate to define a plan by adding up the hours of sleep achieved in one week from Monday to Friday only. Record a day when you felt alert and at your peak and the hours of sleep achieved the previous night. Multiply that number by five and subtract that from the week’s total amount of hours.
Zero indicates a balanced and optimized plan. Negative or positive equals wasted time or commonly known as sleep debt.
7.5 hours per night = 37.5 hours per week - 7.5 hours x 5 = 37.5 hours = Zero feeling recovered mentally and physically every day.
5 hours for 3 nights, 7.5 hours 5th & 6th night = 33 hours – best day 5th day > 7.5 hours x 5 = 37.5 hours = negative 4.5 hours.
Bad Noise: External noise that can easily affect the internal space and keep you mentally alert and internal partner noise (snoring) creating extended periods of light sleeping and un-natural awakenings.
Good Noise: Pure white noise (a dampened consistent drone or humming) encourages you to stop concentrating and displace active thoughts, creating a feeling of clam.
Check pzizz.com
purewhitenoise.com
SLEEPNOTICS: Displacing the outside world through a sound induced sleep state can help getting off to sleep and sleeping in unusual, unfamiliar and insecure environments.Using today's modern music player devices (MP3) and pro sound, a pillo with the technology to embrace just that, create a sound induced sleep state routine to overcome high levels of stress and or adrenaline pre events at home and away.
If you do not get off to sleep after 10-15 minutes then get up. Go into another room, do nothing stimulating (stare at the fridge in the dark). Go back to bed when bored and sleepy again. You can actually repeat this as often as necessary until you are asleep.
Unique products like the SA-PRO sound pillo, allow you to privately drift away in a controlled and planned way anywhere.
Eye Masks: are common ways to protect from external interference or create a feeling of sleep state. It is however a better approach, to address these issues in other ways as they block natural senses required to ensure we feel safe and not vulnerable to enter sleep. Black out curtains for light and white noise machines for noise.
Even when our eyes are closed the body responds to light signals received from the slow rising sun, which triggers the brain to increase production of the energy hormone cortisol to enable us to feel refreshed and energised ready to go into the am period peaking into midday. Modern day environments tend to be set up to block light all together or not at all so a balance is required in any sleep wake routine. On wake ensure you get exposure to daylight, get light into the house quickly and or get outside. Wearing dark or sun glasses is common in sport but can be counter productive if used without advise or care.
Light and Dark: Ensure your room is (very) dark with no ambient light (street lights- electrical devices) and remember as the sun rises our natural (wake) alarm clock is activated so be conscious of this during the seasonal changes in summer /winter.
lumie.com bodyclock
Sleeping Aids: These should be a last resort and avoided, only to be considered for very short-term situations under medical or professional supervision. Sleeping pills very often have counter productive side effects, including negative performance consequences. Over-the-counter remedies (herbal) and supplements may not be rigorously tested so their long-term effects are still unknown and not normally effective in isolation.
Sleep Positions:
Whether you prefer the starfish, lumberjack, skydiver or foetus position, being able to sleep in the position you favour is vital for a good night's sleep. Research also shows that having enough room to turn in your sleep is important.
Alcohol: A legal social drug that can make people feel very good or bad in a relatively short period of time. Although alcohol acts as a sedative, the sleep it produces offers poor recovery benefits. Moderate consumption is acceptable, however if you want to perform at your very best, avoid it.
Caffeine: Found in many products from chocolate to painkillers, so always check product ingredients carefully and be aware how it is to be consumed.
Nicotine: Ingested through smoking or exposure to tobacco smoke. True athletes don’t smoke or run the risk of passive exposure.
Illegal Drugs: Cannabis, ecstasy, cocaine and amphetamines damage your brain, your body, and remove your desire to sleep. If you fail a drug test, you will be banned from professional sport and run the risk of police prosecution. Just don’t go there.
Prescribed drugs can interfere with your sleep. For example, diuretics ('water tablets'), various antidepressants, steroids, beta-blockers, various slimming tablets, painkillers containing caffeine and various cold remedies containing pseudoephedrine. If you start taking regular sleeping tablets or other sedative drugs, and then stop, a 'rebound' effect may occur. The 'rebound' effect means your sleep will be even worse than before you started.
The side effects of sleeping tablets:
• Drowsiness the next day (unsafe to drive)
• Clumsiness and confusion during the night, especially if you have to get up
• Tolerance to sleeping tablets may develop if taken regularly
Use them with care, or you will become dependent or even addicted.
Click here to complete a personal sleeping profile
Insomnia
A persistent difficulty of falling or staying asleep, leading to impaired daytime functioning. At least 1 in 5 adults (and growing) do not get as much sleep as they need or would like.
Symptoms include:
• Not being able to fall asleep
• Waking up too early
• Short periods of sleep
• Waking up for long periods
• Not being able to go back to sleep
Sometimes this problem has to become quite severe before a sleeper will identify with the term. Mild forms are common and if ignored can develop into more serious ones.
• If you fall from being awake to feeling tired at any time during the daylight hours,
• Find it difficult to maintain concentration or become easily distracted,
• Become a little irritable and stressed for no apparent reason,
• Just feel low,
These are all common indicators of insomnia.
If the symptoms are ignored the individual concerned can suffer increasing physical and mental dysfunction
Sleep Apnea
The airways narrow or collapse as you fall asleep. This not only causes snoring, but restricts oxygen flow to the lungs. In order to breathe you wake up. Repeated bouts of waking result in you being very tired throughout the day - if it persists seek professional advice.
Sleep Bruxism (tooth-grinding) is affected by sleep position – occurring when sleepers are on their back or sides.
Sleep Paralysis: It has been observed that sleeping on your back strongly relates to experiencing sleep hallucinations (3-4 times more common than other positions). Sleep hallucinations are not necessarily related to any psychopathology but are often associated with sleep paralysis - waking up and not being able to move for a few seconds.
Narcolepsy
A neurological condition most characterized by Excessive Daytime Sleepiness (EDS). A narcoleptic will most likely experience disturbed nocturnal sleep, which is often confused with insomnia, and disorder of REM or rapid eye movement sleep. A narcoleptic may also fall asleep at any random time.
The main characteristic of narcolepsy is excessive daytime sleepiness (EDS), even after adequate night time sleep. A person with narcolepsy is likely to become drowsy or to fall asleep, often at inappropriate times and places. Daytime naps may occur without warning and may be physically irresistible. These naps can occur several times a day. They are typically refreshing, but only for a few hours. Drowsiness may persist for prolonged periods of time. In addition, night time sleep may be fragmented with frequent awakenings.
Melatonin:
Also known as 5-methoxy-N-acetyltryptamine, is a naturally occurring hormone found in most living organisms. Circulating levels vary in a daily cycle, and melatonin plays a role in the regulation of the circadian rhythms of several biological functions. Many biological effects of melatonin are produced through activation of melatonin receptors, while others are due to its role as a pervasive and powerful antioxidant with a particular role in the protection of nuclear and mitochondrial DNA. The use of melatonin as a drug can entrain (synchronize) the circadian clock to environmental cycles and can have beneficial effects for treatment of certain insomnias. Its therapeutic potential may be limited by its short biological half-life, poor bioavailability, and the fact that it has numerous non-specific actions.
Serotonin:
In the central nervous system, serotonin plays an important role as a neurotransmitter in the modulation of anger, aggression, body temperature, mood, sleep, sexuality, appetite and metabolism, as well as stimulating vomiting. In addition, serotonin is also a peripheral signal mediator. It is found extensively in the human gastrointestinal tract as about 80-90% of the body's total serotonin is found in the enterochromaffin cells in the gut. In the blood, the major storage site is platelets, which collect serotonin for use in mediating post-injury vasoconstriction.
Being Normal
We are all different in so many ways and the same can apply to how much sleep we need to function effectively. Some of us can function with just 3-4 hours sleep a night. Others will allocate 4-6 hours, while the average is 7.5-8 hours.
We establish our ‘normal’ sleep patterns as children and young adults. However, as we become older it is more difficult to maintain these patterns and so we tend to sleep less. As we get older, we need less sleep, so it is very important we maintain sleep quality.
Poor sleep can just develop....
Wakefulness
You may remember the normal times of being awake in the night. You may feel that to wake in the night is not normal, and worry about getting back off to sleep. You may 'clock watch', and check the time each time you wake up. This may make you irritated or anxious, and you are more likely to remember the times of wakefulness. You may then have an impression of having a bad night's sleep, even if the total amount of time asleep was normal.
Temporary Changes
Poor sleep can often be temporary. This may be because of stress, a work or family problem, jet-lag, a change of routine, a strange bed or new partner. Poor sleep in these situations usually improves in time if you can identify the cores and adapt your sleep pattern.
Anxiety and Depression
You may find it difficult to switch off your anxieties about work, home or personal problems. Poor sleep and depression go hand in hand. Symptoms of depression include: a low mood, lethargy, poor concentration, tearfulness and persistent negative thoughts. Depression is common like poor sleep. Treatment of depression or anxiety often cures or improves poor sleep too.
Illness and Injury
For example, illness causing breathlessness, leg cramps, indigestion, cough, itch, hot flushes etc and injuries causing pain and discomfort all contribute to a short or long period of poor sleep.
High Expectations
Some people just need less sleep than others do. If your sleep pattern and routine has not changed, and you feel great during the day, then you are probably getting enough sleep. Some people think they should be able to nap during the day - sleep 8 hours at night in the week and 12 hours at the weekends. Quality not Quantity
Cycle through it
Whatever the initial cause, worrying about poor sleep, and worrying about feeling tired the next day, are common reasons for the problem to become even worse. Be more confident, short periods of waking each night can be normal, do not become anxious when this happens. It is also common to have a few bad nights in a period of high adrenaline, stress, anxiety or worry. This is often just for a short time and a normal sleep pattern often resumes after a few days. Athletes can adopt techniques to control these events as part of their
Click here to complete a personal sleeping profile
Sleep together with cardio vascular health and nutrition form the three pillars of good health. Sufficient good quality sleep is vital to keeping us healthy and productive.
SLEEP – WAKE ROUTINE:
Governing all our body functions is the 24 hour circadian clock (deep inside the brain) which cycles through phases known as “circadian rhythms”. (circ = about and diem = day)
Synchronizing all your internal systems from sleep, wake cycles, levels of alertness to mood and digestion, so we have a bio-harmony with the outside world.
Light is a primary control factor and in today’s ever increasing time poor technologically advanced world our own personal far more pro-active lifestyles are continuingly fighting against this natural “clock” routine.
Sleeping anytime, in anyway, on anything, anywhere with anybody
21st century sleeping performance recovery techniques help define sleeping routines.
Mentally and Physically Prepared - Mentally and Physically Recovered to Prepare.
NOTE: we have two natural sleep periods (am-pm) and consists of 90 minute cycles with two important stages essential to normal body physiology.
Non-Rapid Eye Movement (NREM) initiates a sleep state with decreases in heart rate, blood pressure and respiratory rate, unlocking the deepest phase of sleep, “slow wave” (20% in total)
Rapid Eye Movement (REM) also defined as “the dream phase” about four or five periods, 90/120 minutes in total (20%)
What % of your day example:
9 hours per 24 hour period = 274 hours month = 3,285 hours per year
7.5 hours...........................= 229....................= 2,748 hours per year
537 hours / 22 days maximised or wasted.
Elite Athletes: may adopt 3/4 cycles at night and boost and balance during the day in the form of 1/2 Controlled Sleeping Recovery Periods (P-naps). A quality of sleeping recovery performance management is achieved through achievable consistent routines.
Click here to complete a personal sleeping profile
Seasonal Affective Disorder (SAD)
We react to seasonal changes, mood, metabolism and behavior. We tend to eat and sleep more in winter reacting to the darker mornings and shorter days. Symptoms can be severe enough to cause considerable physiological distress disrupting training and performance.
September until April:
• Oversleeping am and pm.
• Overeating - carbohydrate craving leading to weight gain
• Depression, despair, misery, guilt, anxiety
• Normal tasks become frustratingly difficult – behaviour
• Social problems - avoiding company, irritability, loss of libido.
• Lethargy – excuse not to act or apply
• Physical symptoms - joint pain and strain – digestive process.
SAD stems from a lack of bright light in winter. Nerve centers in our brain controlling our daily rhythms and moods are stimulated by the amount of light entering the eyes. As night falls, the pineal gland starts to produce a substance called melatonin that tells our body clock it's night time; bright light at daybreak is the signal for the gland to stop producing this melatonin. But on dull winter days, especially indoors, not enough light is received to trigger this waking up process. Light is also linked to serotonin, a neurotransmitter in the brain, low serotonin levels can cause depression making it difficult to concentrate and complete simple tasks.
As the cause is lack of bright light, the treatment is to be in bright light every day. Going to a brightly-lit climate, whether that's skiing or somewhere hot, will relieve symptoms but if that's not possible you can use a bright light. The preferred level of light is about as bright as a spring morning on a clear day (2500 lux), which is roughly five times brighter than a well-lit office) and for most people sitting in front of a light like this for around 30 minutes a day will be sufficient to alleviate the symptoms. You don't have to stare at the light, so you can watch TV or read or similar, just make sure that light reaches your eyes.
Check out
www.lumie.com
Travel Fatigue: Is a combination of the stress and the sleep debt accrued when travelling. Judgment and decision making can be reduced by 50%, communication reduced by 30% , memory reduced by 20%, attention awareness can be reduced by 75%.
CSRP-POWER NAP: Controlled Sleep Recovery Period
The need for a power nap has to do with not only sufficient sleep at night, but also with the load of information we receive. Our brain has the need to rest and stop for a moment the flow of information and this is why we need to 'turn off the switch' during the day. The signs that notify us that we need sleep are different for each person. Some feel that energy is reduced, others experience memory gaps and others simply cannot keep their eyes open. Whatever your warning alarm the key 'is to sleep a little' - take a power nap, of approximately 20 - 30 minutes so that you do not get in deep sleep (REM). If you sleep more, you run the risk of having difficulties to wake up and when you manage to wake up you will end up with a headache and bad mood.
Nap or Kip: improves the levels of cortisol in the blood (a hormone which is considered 'bad' when it remains at high concentrations for a long period of time) that falls dramatically after a night out. Taking a power nap will improve the levels of cortisol enough to make us feel better. All this shows that a power nap helps balance hormones and is necessary for good health. Power naps are also necessary for children and students who do not sleep well, as they should.
Key highlights:
Strengthens consciousness –Wakens fatigued senses – Decision making – Memory – Mood -Stress – Worry – Anxiety - Vitality of body and spirit - Motivation for exercise - Brain functionality - Reflexes - Body hormone harmony.
Everyone is physically able to nap. But when working through periods of exhaustion, people employ methods that hinder this natural ability. For instance, in order to stimulate short bursts of energy, we consume caffeine, and high calorie/high fat/high sugar containing foods and drinks. All these interfere with our ability to fall asleep. Securing a safe place to nap where there are no disruptions from ringing phones or passersby will help immensely. Darkening the nap area or wearing an eyeshade stimulates the sleep inducing hormone, melatonin. While people’s tolerance toward temperature varies, it is important to bear in mind that when falling asleep, body temperature drops. Compensate by raising the room temperature or use a blanket.
They do not interfere with nocturnal sleep, as long as they are controlled and completed four hours prior to your normal asleep time.
The experience of grogginess, known as Sleep Inertia, can occur after any kind of sleep. The culprit here is Slow Wave Sleep (SWS). This stage is, in terms of brain activity, the polar opposite of wakefulness, when the brain’s electrical activity is busily multitasking and therefore highly desynchronized (operating on many frequencies). During SWS, we have almost completely tuned out the external world and our entire brain rhythm synchronizes into a slow, uniform pattern. Sleep inertia is the lag that occurs while the brain once again recreates those multiple faster frequencies. This period can be minimized by either shortening or lengthening the nap to avoid waking up in SWS. Otherwise, it can be quickly dispelled by physical activity, noise or other sensory stimulation (such as a shower) or, for those who must, with a shot of caffeine.
Travel Lag “Jet off”
HOW MANY TIME ZONES?
3hours | 4hours | 5hours | 6hours | 7hours | 8hours | 9hours | 10hours | 11hours | 12hours
Caused by disruption of your 'body clock', a small cluster of brain cells that controls the timing of biological functions (circadian rhythms), including when you eat and sleep. The body clock is designed for a regular rhythm of daylight and darkness, so it's thrown out of sync when it experiences daylight and darkness at the 'wrong' times in a new time zone. The symptoms often persist for days as the internal body clock slowly adjusts to the new time zone.
A carefully timed program of light and dark at the times your body clock is most responsive, you can quickly reset it to the new time zone. Instead of taking a week or more to adjust to an intercontinental journey, you can become fully adapted to the new time zone in just one or two days.
A successful time zone shift depends on knowing the exact times to seek and avoid bright light. Exposure to light at the wrong time can actually make jetlag worse. The proper schedule for light exposure depends a great deal on specific travel plans. Taking a night flight to Tokyo, for instance, creates very different demands than a day flight to Los Angeles. Personal variables are important too; if you're a 'night owl' you'll typically need a different schedule to a 'lark'.
Journeys crossing up to two time zones do not require lights. Sometimes even quite long journeys will not cover many time zones, for instance South America/USA, South Africa/Europe.If you are travelling across more than 12 time zones (in other words you are going the long way round), then subtract the number from 24 e.g. 14 time zones is equivalent to 10.
Pre travel
• Adjust your sleep routine with your destination's time zone routine.
• On a short trip of less than 48 hours stay on home time as much as possible That means eating at the times you would at home, staying out of the light when you'd normally be in darkness at home (use sunglasses or stay indoors), and avoiding important meetings during your maximum sleepy time.
On route
• use sleep triggers from your normal routine
• use an eye mask, pro sound pillow and ear plugs
• change your watch to your destination time
• relax your muscles with gentle stretches and walking
on arrival
• exercise in the morning to help reset your body clock
• if you're staying somewhere unfamiliar, make sure the room isn't too hot or too cold and ask that you're not disturbed when trying to sleep
• use sleep triggers from your normal routine
• you will feel most tired between 3am and 5am home time. Work out when this will be and avoid important meetings, take a strategic nap or use caffeine during this time under advice.
• avoid exercise within 2-3 hours of asleep time
Heading home
• make a note of factors that helped you avoid travel fatigue and beat jet lag - and anything that caused you stress. Use this list to help you plan for your next trip
Use caffeine strategically. Yes, it disrupts sleep, but if you know how long its effects last, it can help you to manage your sleep. Get the most from your tea or coffee by working out when you will be at your most sleepy and having a cup then, rather than drinking it throughout the day. And always avoid caffeine in the 2-3 hours prior to bed time.
Alcohol is widely used as a sleep remedy but it can disrupt sleep. Plus, while it can knock you out, it can mean you don't breathe properly. While scientific research shows that a nightcap doesn't promote sleep, if it's part of your sleep routine then it will help you. Moderation is the key.
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Strategic napping is always better than no sleep. Naps improve performance and alertness. Once you arrive in your new time zone, work out when your body would normally be sleeping and schedule a strategic nap for that time. Optimum nap time is 45 minutes. Any more and you'll fall into a deep sleep and wake up groggier than if you hadn't napped at all. Alternatively, a 2 hour nap allows your body to go through a full sleep cycle. Always give yourself 15 minutes to wake up from a longer nap and don't nap too close to your main sleep period.
Be aware of when you're going to be sleepiest and don't book important meetings for that time. For example, travel from London to Hong Kong (eight hours ahead) and you'll hit slump time between 11am to 1pm - it's the equivalent of 3-5am at home.
Medications
Non-prescription sleep medications usually contain antihistamine to induce drowsiness. But they have little effect on the structure of sleep, so your sleep patterns aren't changed.
Sleep medications aren't recommended during a flight. That's because they could affect your ability to follow the cabin crew's directions in case of emergency.
Be aware that medications can stay in your body for a long time and cause temporary problems with memory and attention. Ground test any new medications at home before you travel. Take the lowest effective dose for the shortest period of time.
Understanding your sleep personality is key to beating travel fatigue and jet lag. It's a combination of the number of hours sleep you need each night, the position you prefer to sleep in and whether or not you are a lark or an owl.
Am-larks and Pm-owls:
Up-at-the-crack-of-dawn, wide awake and raring to go, or are you still up and about, getting things done long after midnight.
AM Larks: Enjoy breakfast, best meal of the day – naturally wake - find it easier to work in the morning - most alert around midday - suffer more from jet lag - don't tend to fall asleep during the day - prefer to exercise in the morning - find it difficult to work shifts - go to bed early
PM Owls: skip breakfast – best meal dinner - alarm clock wake - easier to work in the afternoon - most alert early evening - cope better with jet lag – take or experience naps - prefer to evening exercise - easier to work shifts – have variable asleep times - stay up later and sleep later into the am period non work days.
Whatever your sleep pattern characteristics are (or in between the two) we are programmed to function best in the daytime. We are not designed to be active during the night which is recovery downtime.
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SLEEPING TIME MANAGEMENT:
Calculate to define a plan by adding up the hours of sleep achieved in one week from Monday to Friday only. Record a day when you felt alert and at your peak and the hours of sleep achieved the previous night. Multiply that number by five and subtract that from the week’s total amount of hours.
Zero indicates a balanced and optimized plan. Negative or positive equals wasted time or commonly known as sleep debt.
7.5 hours per night = 37.5 hours per week - 7.5 hours x 5 = 37.5 hours = Zero feeling recovered mentally and physically every day.
5 hours for 3 nights, 7.5 hours 5th & 6th night = 33 hours – best day 5th day > 7.5 hours x 5 = 37.5 hours = negative 4.5 hours.
Bad Noise: External noise that can easily affect the internal space and keep you mentally alert and internal partner noise (snoring) creating extended periods of light sleeping and un-natural awakenings.
Good Noise: Pure white noise (a dampened consistent drone or humming) encourages you to stop concentrating and displace active thoughts, creating a feeling of clam.
Check pzizz.com
purewhitenoise.com
SLEEPNOTICS: Displacing the outside world through a sound induced sleep state can help getting off to sleep and sleeping in unusual, unfamiliar and insecure environments.Using today's modern music player devices (MP3) and pro sound, a pillo with the technology to embrace just that, create a sound induced sleep state routine to overcome high levels of stress and or adrenaline pre events at home and away.
If you do not get off to sleep after 10-15 minutes then get up. Go into another room, do nothing stimulating (stare at the fridge in the dark). Go back to bed when bored and sleepy again. You can actually repeat this as often as necessary until you are asleep.
Unique products like the SA-PRO sound pillo, allow you to privately drift away in a controlled and planned way anywhere.
Eye Masks: are common ways to protect from external interference or create a feeling of sleep state. It is however a better approach, to address these issues in other ways as they block natural senses required to ensure we feel safe and not vulnerable to enter sleep. Black out curtains for light and white noise machines for noise.
Even when our eyes are closed the body responds to light signals received from the slow rising sun, which triggers the brain to increase production of the energy hormone cortisol to enable us to feel refreshed and energised ready to go into the am period peaking into midday. Modern day environments tend to be set up to block light all together or not at all so a balance is required in any sleep wake routine. On wake ensure you get exposure to daylight, get light into the house quickly and or get outside. Wearing dark or sun glasses is common in sport but can be counter productive if used without advise or care.
Light and Dark: Ensure your room is (very) dark with no ambient light (street lights- electrical devices) and remember as the sun rises our natural (wake) alarm clock is activated so be conscious of this during the seasonal changes in summer /winter.
lumie.com bodyclock
Sleeping Aids: These should be a last resort and avoided, only to be considered for very short-term situations under medical or professional supervision. Sleeping pills very often have counter productive side effects, including negative performance consequences. Over-the-counter remedies (herbal) and supplements may not be rigorously tested so their long-term effects are still unknown and not normally effective in isolation.
Sleep Positions:
Whether you prefer the starfish, lumberjack, skydiver or foetus position, being able to sleep in the position you favour is vital for a good night's sleep. Research also shows that having enough room to turn in your sleep is important.
Alcohol: A legal social drug that can make people feel very good or bad in a relatively short period of time. Although alcohol acts as a sedative, the sleep it produces offers poor recovery benefits. Moderate consumption is acceptable, however if you want to perform at your very best, avoid it.
Caffeine: Found in many products from chocolate to painkillers, so always check product ingredients carefully and be aware how it is to be consumed.
Nicotine: Ingested through smoking or exposure to tobacco smoke. True athletes don’t smoke or run the risk of passive exposure.
Illegal Drugs: Cannabis, ecstasy, cocaine and amphetamines damage your brain, your body, and remove your desire to sleep. If you fail a drug test, you will be banned from professional sport and run the risk of police prosecution. Just don’t go there.
Prescribed drugs can interfere with your sleep. For example, diuretics ('water tablets'), various antidepressants, steroids, beta-blockers, various slimming tablets, painkillers containing caffeine and various cold remedies containing pseudoephedrine. If you start taking regular sleeping tablets or other sedative drugs, and then stop, a 'rebound' effect may occur. The 'rebound' effect means your sleep will be even worse than before you started.
The side effects of sleeping tablets:
• Drowsiness the next day (unsafe to drive)
• Clumsiness and confusion during the night, especially if you have to get up
• Tolerance to sleeping tablets may develop if taken regularly
Use them with care, or you will become dependent or even addicted.
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Insomnia
A persistent difficulty of falling or staying asleep, leading to impaired daytime functioning. At least 1 in 5 adults (and growing) do not get as much sleep as they need or would like.
Symptoms include:
• Not being able to fall asleep
• Waking up too early
• Short periods of sleep
• Waking up for long periods
• Not being able to go back to sleep
Sometimes this problem has to become quite severe before a sleeper will identify with the term. Mild forms are common and if ignored can develop into more serious ones.
• If you fall from being awake to feeling tired at any time during the daylight hours,
• Find it difficult to maintain concentration or become easily distracted,
• Become a little irritable and stressed for no apparent reason,
• Just feel low,
These are all common indicators of insomnia.
If the symptoms are ignored the individual concerned can suffer increasing physical and mental dysfunction
Sleep Apnea
The airways narrow or collapse as you fall asleep. This not only causes snoring, but restricts oxygen flow to the lungs. In order to breathe you wake up. Repeated bouts of waking result in you being very tired throughout the day - if it persists seek professional advice.
Sleep Bruxism (tooth-grinding) is affected by sleep position – occurring when sleepers are on their back or sides.
Sleep Paralysis: It has been observed that sleeping on your back strongly relates to experiencing sleep hallucinations (3-4 times more common than other positions). Sleep hallucinations are not necessarily related to any psychopathology but are often associated with sleep paralysis - waking up and not being able to move for a few seconds.
Narcolepsy
A neurological condition most characterized by Excessive Daytime Sleepiness (EDS). A narcoleptic will most likely experience disturbed nocturnal sleep, which is often confused with insomnia, and disorder of REM or rapid eye movement sleep. A narcoleptic may also fall asleep at any random time.
The main characteristic of narcolepsy is excessive daytime sleepiness (EDS), even after adequate night time sleep. A person with narcolepsy is likely to become drowsy or to fall asleep, often at inappropriate times and places. Daytime naps may occur without warning and may be physically irresistible. These naps can occur several times a day. They are typically refreshing, but only for a few hours. Drowsiness may persist for prolonged periods of time. In addition, night time sleep may be fragmented with frequent awakenings.
Melatonin:
Also known as 5-methoxy-N-acetyltryptamine, is a naturally occurring hormone found in most living organisms. Circulating levels vary in a daily cycle, and melatonin plays a role in the regulation of the circadian rhythms of several biological functions. Many biological effects of melatonin are produced through activation of melatonin receptors, while others are due to its role as a pervasive and powerful antioxidant with a particular role in the protection of nuclear and mitochondrial DNA. The use of melatonin as a drug can entrain (synchronize) the circadian clock to environmental cycles and can have beneficial effects for treatment of certain insomnias. Its therapeutic potential may be limited by its short biological half-life, poor bioavailability, and the fact that it has numerous non-specific actions.
Serotonin:
In the central nervous system, serotonin plays an important role as a neurotransmitter in the modulation of anger, aggression, body temperature, mood, sleep, sexuality, appetite and metabolism, as well as stimulating vomiting. In addition, serotonin is also a peripheral signal mediator. It is found extensively in the human gastrointestinal tract as about 80-90% of the body's total serotonin is found in the enterochromaffin cells in the gut. In the blood, the major storage site is platelets, which collect serotonin for use in mediating post-injury vasoconstriction.
Being Normal
We are all different in so many ways and the same can apply to how much sleep we need to function effectively. Some of us can function with just 3-4 hours sleep a night. Others will allocate 4-6 hours, while the average is 7.5-8 hours.
We establish our ‘normal’ sleep patterns as children and young adults. However, as we become older it is more difficult to maintain these patterns and so we tend to sleep less. As we get older, we need less sleep, so it is very important we maintain sleep quality.
Poor sleep can just develop....
Wakefulness
You may remember the normal times of being awake in the night. You may feel that to wake in the night is not normal, and worry about getting back off to sleep. You may 'clock watch', and check the time each time you wake up. This may make you irritated or anxious, and you are more likely to remember the times of wakefulness. You may then have an impression of having a bad night's sleep, even if the total amount of time asleep was normal.
Temporary Changes
Poor sleep can often be temporary. This may be because of stress, a work or family problem, jet-lag, a change of routine, a strange bed or new partner. Poor sleep in these situations usually improves in time if you can identify the cores and adapt your sleep pattern.
Anxiety and Depression
You may find it difficult to switch off your anxieties about work, home or personal problems. Poor sleep and depression go hand in hand. Symptoms of depression include: a low mood, lethargy, poor concentration, tearfulness and persistent negative thoughts. Depression is common like poor sleep. Treatment of depression or anxiety often cures or improves poor sleep too.
Illness and Injury
For example, illness causing breathlessness, leg cramps, indigestion, cough, itch, hot flushes etc and injuries causing pain and discomfort all contribute to a short or long period of poor sleep.
High Expectations
Some people just need less sleep than others do. If your sleep pattern and routine has not changed, and you feel great during the day, then you are probably getting enough sleep. Some people think they should be able to nap during the day - sleep 8 hours at night in the week and 12 hours at the weekends. Quality not Quantity
Cycle through it
Whatever the initial cause, worrying about poor sleep, and worrying about feeling tired the next day, are common reasons for the problem to become even worse. Be more confident, short periods of waking each night can be normal, do not become anxious when this happens. It is also common to have a few bad nights in a period of high adrenaline, stress, anxiety or worry. This is often just for a short time and a normal sleep pattern often resumes after a few days. Athletes can adopt techniques to control these events as part of their
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Sleep together with cardio vascular health and nutrition form the three pillars of good health. Sufficient good quality sleep is vital to keeping us healthy and productive.
First Team Recovery Partners of Nottinghamshire County Cricket Club
Professional Cycling Team 2010