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A Good Night’s Sleep
Stress, Insomnia
and Work Productivity
The Purpose
of Sleep
The Purpose
of Sleep
• Ontogenesis
• Restoration
• Memory Processing
• Anabolic/Catabolic Cycle
• Preservation
• Other Reasons
• Ontogenesis
• Restoration
• Memory Processing
• Anabolic/Catabolic Cycle
• Preservation
• Other Reasons
The Anatomy of SleepThe Anatomy of Sleep
Stages of SleepStages of Sleep
• Phase I: Transition State
• Phase II: Theta Waves & Spindles
• Phase III: Delta & Theta Waves
• Phase IV: Delta/Deep Sleep
• Phase V: REM
• Phase I: Transition State
• Phase II: Theta Waves & Spindles
• Phase III: Delta & Theta Waves
• Phase IV: Delta/Deep Sleep
• Phase V: REM
Stages of SleepStages of Sleep
• A complete cycle lasts 90-110 minutes
• Most people have 3-5 REM cycles per night
• Infants spend 50% of their time in REM
• Adults spend about 20% in REM
• REM decreases with the aging process
• A complete cycle lasts 90-110 minutes
• Most people have 3-5 REM cycles per night
• Infants spend 50% of their time in REM
• Adults spend about 20% in REM
• REM decreases with the aging process
Research reveals that we
need at least one full cycle of REM
The Physiology
of Sleep
The Physiology
of Sleep
As Serotonin Decreases
Melatonin Increases
Sleep Brain Chemistry
Factors that Increase Serotonin
Sleep Brain Chemistry
• Food
• Medications
• Light
• Others
Melatonin:
The zzzzz hormone
Melatonin:
The zzzzz hormone
Factors that Decrease MelatoninFactors that Decrease Melatonin• Food
• Medications
• Light
• Cell Phone use
• Food
• Medications
• Light
• Cell Phone use
A Bad Night’s SleepA Bad Night’s Sleep• Over 50% of Americas
are sleep deprived
• One-third have
Chronic Insomnia
• At least 50% of all
insomnia is stress-related
• Over 50% of Americas
are sleep deprived
• One-third have
Chronic Insomnia
• At least 50% of all
insomnia is stress-related
A recent survey by the National Sleep
Foundation found that over 60 % of Americans
suffer from poor sleep quality (insomnia)
resulting in everything from falling asleep on
the job and absenteeism to marital problems
and car accidents.
A recent survey by the National Sleep
Foundation found that over 60 % of Americans
suffer from poor sleep quality (insomnia)
resulting in everything from falling asleep on
the job and absenteeism to marital problems
and car accidents.
Welcome to the
“24/7 Information Age”
Types of InsomniaTypes of Insomnia
• Transient
• Intermittent
• Chronic
• Rebound Insomnia
• Transient
• Intermittent
• Chronic
• Rebound Insomnia
Depressed Immune System
Lapse of Attention
Slow Thinking
Irritability
Poor Memory
Poor Judgement
Anxiety & Depression
Increase in Accidents
Decrease in Work Productivity
Depressed Immune System
Lapse of Attention
Slow Thinking
Irritability
Poor Memory
Poor Judgement
Anxiety & Depression
Increase in Accidents
Decrease in Work Productivity
The Effects InsomniaThe Effects Insomnia
Insomnia &
Work Productivity
Presenteeism
Lack of Focus
Mistakes & Accidents
Interpersonal Difficulties
Poor Attitude
Inspection Failure Rate
Absenteeism
Causes of Insomnia• Lack of Exercise
• Shift Work
• Frequent Urination
• Chronic Pain
• Medications (Rx)
• Menopause
• Sleep Apnea
• Jet Lag
• Cell Phone Use
• STRESS !!!!!
Stress & InsomniaStress & Insomnia• Work responsibilities
• Finances/debt
• Marital issues
• Family issues
• Health issues
• Elder care issues
• Retirement issues
• Other issues
The Nature
of Stress
The Nature
of Stress
Sleep HygieneSleep Hygiene
Sleep Robbers
• Light
• Noise
• Room Temperature
• Television, Computers
• Sleep Partners
• Pets
• Others
• Light
• Noise
• Room Temperature
• Television, Computers
• Sleep Partners
• Pets
• Others
Common Sleep RobbersCommon Sleep Robbers
Tips to Improve Your
Quality of Sleep
Tips to Improve Your
Quality of Sleep
1. Keep a Regular
Sleep Cycle
1. Keep a Regular
Sleep Cycle
2. Create an Ideal
Sleep Ambiance
2. Create an Ideal
Sleep Ambiance
Noise, Temperature, Light, Sleeping Surface,
and Other Factors
Your Sleep EnvironmentYour Sleep Environment
3. Get Out and Exercise3. Get Out and Exercise
Flush Out The Stress HormonesFlush Out The Stress Hormones
4. Decrease Your
Caffeine Consumption
4. Decrease Your
Caffeine Consumption
5. Learn to Meditate5. Learn to Meditate
6. Move the TV out of
the Bedroom
6. Move the TV out of
the Bedroom
7. Stop Using Your
Cell Phone after 6:00 p.m.
7. Stop Using Your
Cell Phone after 6:00 p.m.
8. Avoid Alcohol
& Nicotine
8. Avoid Alcohol
& Nicotine
9. Clear Your Late
Night Mind
9. Clear Your Late
Night Mind
10. Avoid Eating
Before Bed
10. Avoid Eating
Before Bed
11. Avoid Naps
During the Day
11. Avoid Naps
During the Day
12. Keep Your Bed
for Sleeping
References & ResourcesReferences & ResourcesBOOKS:
• Glovinsky, Paul, The Insomnia Answer: A Personalized
Program for Identifying and Overcoming the Three Types
of Insomnia. Perigree Books. 2006.
• Krugman, Michael, The Insomnia Solution: The Natural,
Drug-Free Way to a Good Night's Sleep. Warner Books.
New York. 2005.
• Maas, James, Power Sleep. Quill Books. New York. 1999.
• Mac Farlane, Muriel, Getting a Good Night’s Sleep.
United Research Publishers. Encinitas, CA 2005.
ARTICLES:
• Linton, Steven J., and Ing-Liss Bryngelsson. Insomnia
and Its Relationship to Work and Health in a Working-Age
Population. Journal of Occupational Rehabilitation.
10 (2) :169-183, 2000.
BOOKS:
• Glovinsky, Paul, The Insomnia Answer: A Personalized
Program for Identifying and Overcoming the Three Types
of Insomnia. Perigree Books. 2006.
• Krugman, Michael, The Insomnia Solution: The Natural,
Drug-Free Way to a Good Night's Sleep. Warner Books.
New York. 2005.
• Maas, James, Power Sleep. Quill Books. New York. 1999.
• Mac Farlane, Muriel, Getting a Good Night’s Sleep.
United Research Publishers. Encinitas, CA 2005.
ARTICLES:
• Linton, Steven J., and Ing-Liss Bryngelsson. Insomnia
and Its Relationship to Work and Health in a Working-Age
Population. Journal of Occupational Rehabilitation.
10 (2) :169-183, 2000.
References & ResourcesReferences & Resources
Websites:
http://www.helpguide.org/life/sleeping.htm
http://www.sleepfoundation.org
http://www.americaninsomniaassociation.org/aboutaia.htm
http://sleepdisorders.about.com/od/insomnia/a/stress_induced.htm
http://www.medscape.com/viewarticle/557651_2
http://www.articlesbase.com/health-articles/seven-tips-to-improve-
sleep-and-work productivity-296010.html
Websites:
http://www.helpguide.org/life/sleeping.htm
http://www.sleepfoundation.org
http://www.americaninsomniaassociation.org/aboutaia.htm
http://sleepdisorders.about.com/od/insomnia/a/stress_induced.htm
http://www.medscape.com/viewarticle/557651_2
http://www.articlesbase.com/health-articles/seven-tips-to-improve-
sleep-and-work productivity-296010.html
Brian Luke Seaward, Ph.D.
Paramount Wellness Institute
www.brianlukeseaward.net
303.678.9962
All content and photography
by Brian Luke Seaward, Ph.D.