THE “Sleeping is not
time wasting.”
SCIENCE Mike Wilson
OF SLEEP
WHY IT'S
SO
SCIENCE OF SLEEP • It's a vital, active brain process, cycling
through light, deep, and REM stages,
sleep cycle, mental, phisical and social crucial for memory, repair, immunity,
helath mood, and overall health, with benefits
like better focus and higher performance,
while deprivation risks serious issues like
diabetes, heart disease, and weakened
immunity.
• Key points include sleep's role in brain
waste removal,memory consolidation,
physical restoration, immune function,
and hormone regulation, with adults
needing 7-9 hours for optimal function.
“Tired minds don’t
COGNITIVE plan well. Sleep
FUNCTION
first, plan later.”
Walter Reisch
Energy, Focus, and Health
• Improves learning
• memory
• focus
• attention
• problem-solving.
• Supports tissue repair • Crucial for emotional
PHYSICAL • hormone balance regulation
AND • a strong immune system (fighting • mood stability
MENTAL
illness/cancer) • reducing risks of depression
• metabolic health (preventing • high blood pressure
HEALTH diabetes).
“Sleep is the best
meditation.
Dalai Lama
"Sleep is the golden chain that
ties health and our bodies COMMON
together."
Thomas Dekker SLEEP
PROBLEMS
• Insomnia
• Stress
• Unhealthy Habits
EFFECTS OF SLEEP
DEPRIVATION
• Short-Term: Fatigue, poor concentration,
irritability, impaired judgment, increased stress.
• Long-Term: Higher risk of heart attack,
diabetes, obesity, weakened immunity,
depression, and certain cancers.
THE SLEEP
• Darkness:
Use blackout curtains or shades to block light.
ENVIRONMEN Remove or cover light-emitting electronics (phones, clocks,
TVs).
TCreate Your Personal Sleep Rules
Wear an eye mask if needed.
Light suppresses melatonin, so darkness is essential.
• Quiet:
Use earplugs or a white noise machine to block disruptive
"A ruffled mind makes a
sounds.
restless pillow"
Silence phone alerts and avoid taking calls in bed.
Cool Temperature:
Thomas Dekker
Aim for 60-67°F (16-19°C).
Use fans, AC, or breathable bedding to stay cool.
• Comfort:
Invest in a supportive mattress and pillows that suit your
needs.
Ensure bedding provides the right warmth and texture.
• Bedroom Association:
Reserve the bedroom for sleep and intimacy only.
Avoid working, watching TV, or using phones in bed to train
your brain to associate the bed with sleep
SMART BEDTIME
ROUTINES
Wind Down, Unplug, and Relax
• Screen-Free Wind-Down: Stop using phones,
tablets, and TVs at least 1-2 hours before bed; the
blue light disrupts sleep,
• Physical: Warm bath/shower, light stretching, yoga,
or massage.
• Mental: Reading a book (physical, not on a screen),
journaling, deep breathing, or listening to calming
music.
• Prep for Tomorrow: Write down to-do lists or
thoughts to clear your mind of worries.
What to Avoid
• Caffeine, heavy meals, and alcohol close to bedtime.
• High-intensity exercise right before bed.
• Using your bed for work or stimulating activities.
NUTRITION AND
SLEEP
• Your paragraphConsume a balanced diet: A balanced diet contains
adequate amounts of three types of macronutrients: carbohydrates, fat, and protein. In
terms of carbohydrates, whole grains are preferred over simple carbohydrates and
highly processed grains, as they are healthier and may improve sleep.
• Eat your fruits and vegetables: A balanced diet should also contain ample
fruits and vegetables. Eating an adequate amount of fruits and vegetables, that is high
in fiber and vitamins, has also been linked to better sleep.
• Eat at regular times: The timing of when a person eats meals can impact their
circadian rhythms, which also influence when a person wants to be asleep or awake.
Eating late at night or within two hours of sleep may lead to less restful sleep. Irregular
meal times may also impact sleep and are associated with higher rates of obesity.
• Avoid sleep disruptors: Caffeine has been found to disrupt sleep, even when
consumed six hours before bedtime. Caffeine can be found in tea, coffee, soda,
energy drinks, and chocolate. Alcohol is another sleep disruptor.
• Avoid nighttime acid reflux: Acid reflux can disrupt a person’s sleep. Eating
certain foods in the evening may make acid reflux more likely. These foods include
spicy foods, fried foods, high-fat foods, and junk foods.
MOVEMENT AND MINDFULNESS
Gentle Exercise, Meditation, and
Breathing
How it Works Practices to Try
• Reduces Stress & Anxiety: Mindful • Mindful Stretching: Gentle stretches
movement lowers stress hormones and calms like knee-to-chest or spinal twists, holding
the fight-or-flight response, which often disrupts each for a few breaths and noticing how
sleep. your body feels.
• Connects Mind & Body: Practices • Yoga & Tai Chi: Slow, deliberate
integrate slow breathing, stretching, and body movements that integrate breath and focus,
awareness to foster a strong brain-body proven to boost sleep quality.
connection, preparing you for rest. • Body Scan Meditation:
• Quiets the Mind: Focusing on sensations Systematically bringing awareness to each
and breath helps detach from racing thoughts part of your body, releasing tension as you
and worries, allowing the mind to power down. go.
• Promotes Relaxation: Activities like body Mindful Walking: Focusing on the sensation
scans release tension, while guided meditations of each step and your breath
send safety signals to the nervous system, while walking slowly.
encouraging sleep • Guided Meditations: Using apps
CONCLUSION Tank you for
attention!
• Sleep is not a luxury - it is a I wish you restful sleep
necessity
• Both brain and body need rest to
function well
• Make sleep a part of a healthy
human lifestyle
I’D BE
HAPPY
TO
ANSWER
?
ANY
QUESTIO