sleeping well despite a global pandemic...agenda covid-19 and sleep importance of sleep science of...
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Sleeping Well Despite a Global PandemicChristine E. Spadola, PhD
Assistant Professor, Phyllis and Harvey Sandler School of Social Work
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AgendaCOVID-19 and sleep Importance of sleepScience of sleepModifiable behaviors for optimal sleep –daytime, evening, and general sleep rulesCurrent & future researchResources
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COVID-19 and Sleep Disruption
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How much sleep do we need?
How much sleep do YOU get?
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American Academy of Sleep Medicine:https://aasm.org/new-infographics-help-you-share-aasm-sleep-duration-recommendations/
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Why is sleep important?
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Consequences of suboptimal sleep• Cardiovascular disease• Diabetes• Hypertension• Certain types of cancer• IMMUNITY
• 6 + hours - protective factor for individuals with high blood pressure, type 2 diabetes
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Mental health and sleep
• Depression • Anxiety• Substance use disorders, and relapse for those in recovery• Suicidal ideation
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What impacts sleep?
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Two Process Model for Sleep Regulation
Image courtesy of Medscape.com
1) Homeostatic sleep drive
Adenosine
2) Circadian rhythm
LightMelatonin Secretion
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What can we do to promote optimal sleep…..even during a global pandemic?
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Daytime
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1) Wake up at the same time* every day
*and get out of bed! • Try to do this no matter what time you went to bed the night before
• Open blinds immediately upon awakening
• Have your morning coffee by a window
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2) Move your body
• Get outside/exercise outside (even on cloudy days…)
• Tells your body it’s time to start the day
• The more active we are during the day, the better it is for our sleep
Photo courtesy of consumerreports.org
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3) Maintain a regular routine Regular schedule for meals, exercise, work, and play.
Find a routine that works for you and stick with it!
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4) Avoid caffeine later in the day
• Individual sensitivity and tolerance varies– observe how caffeine impacts your sleep and adjust intake accordingly
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Evening
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5)Avoid alcohol close to bedtime
• Can assist with sleep onset but leads to fragmented sleep later in the night
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6) Create a relaxing bedtime routine• Keep a thought/worry journal• Relaxing yoga or stretching• Bathing/showering before bed ->
lowers core body temperature• Maybe read your phone a
bedtime story…• Diaphramic breathing; 4-7-8
breaths
Image courtesy of www.thinklink.com
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7) Limit electronics 1-2 hours before bed• Limit media exposure to help
reduce anxiety prior to bedtime.
• Limiting light exposure (especially close to your eye) is important before bed
• Blue light filters on phones –better than nothing but limited in benefits
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8) Create a “sleep sanctuary”• Quiet, cool, dark bedroom
• Ear plugs/noise machine? Eye shades? Weighted blankets?
• Create the environment you feel you sleep best in
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General sleep rules
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9) Limit time in bed• Bed = sleeping
• Bed ≠ place to pay bills, do work, eat, stress, listen to/read news about COVID-19, escape
• Can’t sleep? Out of bed and engage in relaxing activities with only dim lights on
• Don’t go to bed unless you are sleepy.
• Remember to maintain a consistent wake up time.
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10) Consult your physician & behavioral health provider• Treat underlying conditions that impact
sleep• Sleep apnea• RLS syndrome• Exploration of pharmacological treatmentsFirst line treatment for insomnia is behavioral
• CBT-I and BBT-I for treatment of insomnia
• https://www.sleepfoundation.org/articles/cognitive-behavioral-therapy-insomnia
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But wait! There is something that helps you sleep better (and also feel better and live longer)It is also free!
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11) Move your body!
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12) Consult your inner sleep expert!• The best expert on your sleep is you!• Research can be variable – many
individual factors at play• When do you feel you get your best
sleep? Create those situations• “Shelter in place” might provide more
opportunities to notice/experiment when we get our best sleep!
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13) Implement small changes to improve your sleep
• Pick 1 thing to work on this week• Make sleep health SMART goals• Remember your motivation for
improved sleep!• Utilize a sleep diary to track
daytime behaviors that contribute to your best sleep; repeat those behaviors!
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Current Research
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Current Research: American Academy of Sleep Medicine Foundation
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Hopefully (!) future research:
- Impact of companion and service dogs on veteran well-being (including sleep)Canines Providing Assistance to Wounded Warriors (C.PAWW-Christine E. Lynn College of Nursing) https://nursing.fau.edu/outreach/c-paww/
-Exploring sleep as a mechanism to improve police officer health, wellbeing, and safetyCollege of Criminology and Criminal Justice
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Resources
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• AASM accredited sleep facility locator: http://sleepeducation.org/find-a-facility• Free, evidenced-based sleep health infographics & information (American Academy of Sleep Medicine)
• http://sleepeducation.org/healthysleep/infographics• http://sleepeducation.org/essentials-in-sleep/healthy-sleep-habits
• Sleep diary (National Sleep Foundation)• https://www.sleepfoundation.org/sites/default/files/inline-files/SleepDiaryv6.pdf
• CBT-I coach VA (free app), assists with sleep hygiene:• https://www.ptsd.va.gov/appvid/mobile/cbticoach_app_public.asp
• CBT-I online program (cost): • https://www.sleepio.com/
• Free guided meditations (for sleep):• marc.ucla.edu/mindful-meditations
• Diaphragmatic breathing exercises• https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing
• Harvard Health: “Strategies to improve sleep in these uncertain times”https://www.health.harvard.edu/blog/strategies-to-promote-better-sleep-in-these-uncertain-times-2020032719333
• Sweet dream makers –provides beds and beddings to South Florida families in need:https://sweetdreammakers.org/
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Sleeping Well Despite a Global PandemicChristine E. Spadola, PhD
Assistant Professor, Phyllis and Harvey Sandler School of Social Work
Thank you!