Main point of the sleep presentation Sleep.ppt

Sleep

1. The Science of Sleep:
It is IMPORTANT!
Sleep is not just a passive state but a complex biological process essential for our
health and wellbeing. Each night, we cycle through distinct sleep stages that
perform unique functions for our physical and mental restoration.
Dr. Vishal Vanani

2. The Two Main Phases: REM
and NREM Sleep
Non-REM (NREM)
Sleep
Comprises approximately 75% of total
sleep time and consists of three
distinct stages:
N1: Light sleep, transition between
wakefulness and sleep
N2: Deeper sleep, body
temperature drops, heart rate
slows
N3: Deep sleep, vital for physical
restoration and immune function
REM Sleep
The dreaming stage where:
Brain activity resembles
wakefulness
Eyes move rapidly beneath closed
lids
Muscles become temporarily
paralyzed
Critical for cognitive functions and
emotional processing

3. Sleep Cycle Structure and Duration
A complete sleep cycle lasts 90-110 minutes, with 4-6 cycles occurring each night. As the night progresses, deep sleep diminishes while REM
periods lengthen.
N (Light Sleep)
Transition phase lasting 1-5 minutes. Easily
awakened, may experience sudden muscle
contractions.
N (Light Sleep)
Body temperature drops and heart rate
slows. Lasts 10-25 minutes in early cycles.
N (Deep Sleep)
Difficult to wake someone from this stage.
Critical for physical restoration and growth.
REM Sleep
Dreams occur, brain processes emotions
and memories. First REM period is short,
lengthens with each cycle.

4. How Much Sleep Do We Need?
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Recommended Sleep Duration
Most adults require 7-9 hours of quality sleep per night for optimal
functioning. Children and teenagers need even more to support
development.
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Sleep Quality Indicators
Sleep efficiency (time asleep vs. time in bed)
Minimal awakenings during the night
Proper distribution of sleep stages
Feeling refreshed upon waking
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Insufficient Sleep Risks
Consistently getting less than 7 hours of sleep is associated with numerous
health issues, including cognitive impairment, mood disorders, and
increased risk of chronic disease.

5. The Benefits of Healthy Sleep Cycles
Cognitive Benefits
Memory consolidation during REM sleep
Enhanced learning and problem-solving
Improved focus and concentration
Better decision-making abilities
Physical Restoration
Deep NREM sleep triggers tissue repair, muscle growth, and
immune system strengthening.
Hormone Regulation
Sleep regulates hormones controlling hunger (leptin, ghrelin),
stress (cortisol), and growth.
Emotional Balance
REM sleep helps process emotions, reducing anxiety and
stabilizing mood.

6. Problems When Sleep Cycles Go
Wrong
Disrupted Sleep Cycles
Shift work, jet lag, screen use, and stress can fragment sleep architecture and
prevent proper cycling through stages.
Immediate Effects
Daytime fatigue and sleepiness
Impaired memory and concentration
Mood disturbances and irritability
Long-Term Health Risks
Cardiovascular disease
Type 2 diabetes
Hypertension
Weakened immune system
Increased risk of depression and anxiety

7. Improving Sleep Quality: Evidence-Based Tips
Optimize Your Sleep
Environment
Keep room cool (65-68°F/18-20°C)
Use blackout curtains for darkness
Minimize noise or use white noise
Invest in a comfortable mattress and
pillows
Establish a Bedtime Routine
Maintain consistent sleep/wake times
Avoid screens 1-2 hours before bed
Limit caffeine after noon and alcohol
before bed
Practice relaxation techniques (meditation,
deep breathing)
Daytime Habits for Better Sleep
Exercise regularly (but not close to
bedtime)
Get morning sunlight exposure
Limit daytime naps to 20-30 minutes
Seek professional help for persistent
sleep problems

8. Why Healthy Sleep Matters for Your Heart and Health
Cardiovascular Benefits
During normal sleep, blood pressure drops by 10-20%, giving your heart a rest.
Consistent good sleep:
Reduces inflammation throughout the body
Lowers risk of heart attack and stroke by up to 35%
Helps maintain healthy blood vessel function
%
Reduced Diabetes Risk
Proper sleep improves insulin sensitivity and glucose metabolism
x
Immune Function
Those with healthy sleep are three times less likely to catch a cold when exposed to a
virus
%
Better Mental Health
Quality sleep significantly reduces anxiety and depression symptoms