The Importance of Sleep Hygiene in the Treatment of Depression, Anxiety and Addiction
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- Опубліковано 3 жов 2024
- The Importance of Sleep Hygiene in the Treatment of Depression, Anxiety and Addiction
#sleepimprovement #sleephygiene #sleepandmentalhealth
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Presented by: Dr. Dawn-Elise Snipes Executive Director, AllCEUs
Podcast Host: Counselor Toolbox & NCMHCE Exam Review
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
Impact of Sleep Disturbance
• 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
• 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
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
• Alcohol blocks REM sleep and can cause sleep apnea
• Eat a high protein dinner for tryptophan
• Make sure you are getting enough of all the vitamins and minterals
Function of Sleep
• Allows the brain to focus on rebuilding and repairing
• Animals deprived entirely of sleep lose all immune function and die in just a matter of weeks.
• Prisoners deprived of sleep entirely often develop psychotic symptoms
• New parents deprived of sleep have difficulty with memory and concentration
• Muscle growth, tissue repair, protein synthesis, and growth hormone release occur mostly, or in some cases only, during sleep.
• Other rejuvenating aspects of sleep are specific to the brain and cognitive function.
• While we are awake, neurons in the brain produce adenosine.
• The build-up of adenosine in the brain may lead to our perception of being tired.
Circadian Rhythms
• Internal Body Clock
• patterns of brain wave activity, hormone production, cell regeneration, and other biological activities linked to this 24-hour cycle.
• normal circadian clock is set by the light-dark cycle over 24 hours.
• Circadian rhythm disorders can be caused by many factors, including:
• Shift work
• Pregnancy
• Time zone changes
• Medications
• Changes in routine such as staying up late or sleeping in
• Medical problems including Alzheimer's or Parkinson disease
• Mental health problems
• Most people could benefit from auditing their sleep quality
• Reduce light
• Reduce noises
• Reduce bathroom trips
• Reduce wake-ups because of allergies or being too hot
• Stop caffeine 6 (preferably 12) hours before bed
• If you are only willing to change one thing this month to start being happier, more energetic and clearer headed, sleep might be a great place to start.
👌More videos can be found on this topic at
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❤️Self help activities and worksheets and concierge coaching with Dr. Snipes can be accessed at DocSnipes.com
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*I've ran away from narcissistic abuser and the next day I'm up at 5am feeling fressh.* eliminating root cause is the best solution guys😌
Wishing you peace, health and happiness. Thanks for watching.
I think this is an excellent lecture on sleep, but I'm a physician and I hate to clarify one thing. A half life is not how long it takes for 50% of the initial dose of the drug to be eliminated. It is how long it takes for 50% of the currently present dose in the blood stream to be eliminated. After 2 hours, 25% still remains.
After 1 hour, 50% remains but then in the next 1 hour, only 50% of that 50% is eliminated, and so 25% of the total original dose remains, NOT 0%.
Yes a good lecture! But this is true
@@turbokiwi4838 came here to comment this, glad you already cleared it up!
Thanks for this valuable knowledege
Welcome!
thank you, i appreciate this lecture!
Glad it was helpful!
the tips presented at the end are great, thank you!
Ty. I am glad you like them.
Informative video. Can i refer you to a new chiropractic directory to publish your video? No charge
Apartments are expensive where I live. I'm considering a single room studio flat with a sofa bed... will that have a strong effect on my sleep? It would be much more convinient.
14:29
good information... But Your explanation is very annoying, i dont understand why...
Wow such helpful and substantial critique you have offered ...