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311 Sleep’s Effect on Mood | Journey to Recovery 2nd Edition
Currently unavailable
311 Sleep’s Effect on Mood | Journey to Recovery 2nd Edition
ratings:
Length:
58 minutes
Released:
Sep 19, 2018
Format:
Podcast episode
Description
This podcast episode is based on Journey to Recovery: A Comprehensive Guide to Recovery from Mental Health and Addiction Issues by Dr. Dawn-Elise Snipes Read it for free on Amazon Kindle Unlimited.
Journey to Recovery Series
Adjunct Interventions: Sleep
Presented by: Dr. Dawn-Elise Snipes Executive Director, AllCEUs
Podcast Host: Counselor Toolbox & Happiness isn’t Brain Surgery
CEUs are available for this presentation at https://www.allceus.com/member/cart/index/product/id/924/c/
Objectives
~ Learn about sleep
~ The function of sleep
~ Sleep cycles
~ How much is enough
~ How lack of sleep contributes to feelings of depression, anxiety and irritability
~ Understand the connection between sleep and circadian rhythms
~ Learn techniques for sleep hygiene
Why I Care/How It Impacts Recovery
~ People whose circadian rhythms are off
~ Have a difficult time getting restful sleep
~ Usually have higher cortisol levels
~ Often report being tired at all the wrong times
~ Have difficulty concentrating
~ Confuse sleep and hunger cues
What is the Function of Sleep
~ Sleep is time to rest and restore
~ Adequate sleep improves memory and learning, increases attention and creativity, and aids in concentration and decision making.
~ Toxins that accumulate in the brain are thought to be cleared out during sleep
~ Healing and repair of cells takes place during sleep
~ Sleep helps to maintain the balance of hormones in the body:
~ Ghrelin and leptin, which regulate feelings of hunger and fullness
~ Insulin, which is responsible for the regulation of glucose in the blood
Functions cont…
~ Sleep deficiency is also linked to a higher risk of
~ Cardiovascular disease
~ Stroke
~ Diabetes
~ Kidney disease
~ Sleep deprivation is correlated to
~ Difficulty concentrating
~ Irritability
~ Fatigue/Loss of energy
Understanding Sleep Cycles
~ Stage 1 NREM sleep is when you drift in and out of light sleep and can easily be awakened.
~ Stage 2 NREM brainwaves slow with intermittent bursts of rapid brain waves, the eyes stop moving, the body temperature drops and the heart rate begins to slow down.
~ This stage usually lasts for approximately 20 minutes
~ Stage 3 NREM sleep, also known as deep sleep or delta sleep, is marked by very slow delta brainwaves. There is no voluntary movement. You are very difficult to wake.
~ This stage usually lasts for approximately 30 minutes
~ The largest percentage of Deep Sleep comes in the early part of the total night's sleep pattern
Understanding Sleep Cycles
~ REM Sleep (Rapid Eye Movement) is characterized by temporary paralysis of the voluntary muscles and fast, irregular breathing, inability to regulate body temperature, faster brain waves resembling the activity of a person that is awake.
~ Most dreams occur during REM sleep
How Much is Enough?
Sleep and Hormones
~ Estrogen usually improves the quality of sleep, reduces time to fall asleep, and increases the amount of REM sleep
~ Too little or too much testosterone may affect overall sleep quality
~ Cortisol is your stress hormone and prevents restful sleep
~ Thyroid hormones which are too high can cause insomnia and too low can cause fatigue and lethargy
Nutrition and Sleep
~ Tryptophan is used to make serotonin
~ Serotonin is used to make melatonin
~ Melatonin functions to help you feel sleepy
~ Caffeine is a stimulant with a 6-hour half life
~ Nicotine is a stimulant with a 2-hour half life
~ Decongestants are stimulants with a 2 hour half life
~ Antihistamines make you drowsy but contribute to poor quality sleep
Journey to Recovery Series
Adjunct Interventions: Sleep
Presented by: Dr. Dawn-Elise Snipes Executive Director, AllCEUs
Podcast Host: Counselor Toolbox & Happiness isn’t Brain Surgery
CEUs are available for this presentation at https://www.allceus.com/member/cart/index/product/id/924/c/
Objectives
~ Learn about sleep
~ The function of sleep
~ Sleep cycles
~ How much is enough
~ How lack of sleep contributes to feelings of depression, anxiety and irritability
~ Understand the connection between sleep and circadian rhythms
~ Learn techniques for sleep hygiene
Why I Care/How It Impacts Recovery
~ People whose circadian rhythms are off
~ Have a difficult time getting restful sleep
~ Usually have higher cortisol levels
~ Often report being tired at all the wrong times
~ Have difficulty concentrating
~ Confuse sleep and hunger cues
What is the Function of Sleep
~ Sleep is time to rest and restore
~ Adequate sleep improves memory and learning, increases attention and creativity, and aids in concentration and decision making.
~ Toxins that accumulate in the brain are thought to be cleared out during sleep
~ Healing and repair of cells takes place during sleep
~ Sleep helps to maintain the balance of hormones in the body:
~ Ghrelin and leptin, which regulate feelings of hunger and fullness
~ Insulin, which is responsible for the regulation of glucose in the blood
Functions cont…
~ Sleep deficiency is also linked to a higher risk of
~ Cardiovascular disease
~ Stroke
~ Diabetes
~ Kidney disease
~ Sleep deprivation is correlated to
~ Difficulty concentrating
~ Irritability
~ Fatigue/Loss of energy
Understanding Sleep Cycles
~ Stage 1 NREM sleep is when you drift in and out of light sleep and can easily be awakened.
~ Stage 2 NREM brainwaves slow with intermittent bursts of rapid brain waves, the eyes stop moving, the body temperature drops and the heart rate begins to slow down.
~ This stage usually lasts for approximately 20 minutes
~ Stage 3 NREM sleep, also known as deep sleep or delta sleep, is marked by very slow delta brainwaves. There is no voluntary movement. You are very difficult to wake.
~ This stage usually lasts for approximately 30 minutes
~ The largest percentage of Deep Sleep comes in the early part of the total night's sleep pattern
Understanding Sleep Cycles
~ REM Sleep (Rapid Eye Movement) is characterized by temporary paralysis of the voluntary muscles and fast, irregular breathing, inability to regulate body temperature, faster brain waves resembling the activity of a person that is awake.
~ Most dreams occur during REM sleep
How Much is Enough?
Sleep and Hormones
~ Estrogen usually improves the quality of sleep, reduces time to fall asleep, and increases the amount of REM sleep
~ Too little or too much testosterone may affect overall sleep quality
~ Cortisol is your stress hormone and prevents restful sleep
~ Thyroid hormones which are too high can cause insomnia and too low can cause fatigue and lethargy
Nutrition and Sleep
~ Tryptophan is used to make serotonin
~ Serotonin is used to make melatonin
~ Melatonin functions to help you feel sleepy
~ Caffeine is a stimulant with a 6-hour half life
~ Nicotine is a stimulant with a 2-hour half life
~ Decongestants are stimulants with a 2 hour half life
~ Antihistamines make you drowsy but contribute to poor quality sleep
Released:
Sep 19, 2018
Format:
Podcast episode
Titles in the series (100)
191 -10 Common Errors in the Diagnosis of Mood Disorders and PTSD – Addiction Counselor Training Series: Ever wonder why diagnoses seem to change? It could be becomes of some of these common diagnostic errors by Counselor Toolbox Podcast with DocSnipes