有效睡眠powerful_sleep.ppt

stages of sleep? why sleep? WHY DO WE HAVE TO SLEEP? Sleep:?natural?state?of?rest characterized by reduced body movement and decreased awareness of surroundings. Restoration theory body wears out during the day and sleep is necessary to put it back in shape. Preservation and protection theory sleep emerged in evolution to preserve energy and protect during the times when they are most vulnerable. regular sleep is essential for survival. WHAT ARE THE STAGES OF SLEEP? electroencephalogram (EEG) tracings rapid eye movement sleep . dreaming occurs brain is not very busy. HOW MUCH SLEEP? Sleep Requirements 7 to 8 hours is good and enough for our sleep. CAN’T FALL ASLEEP? Feel drowsy Reduces concentration Slows reaction Depression Lower quality life Insomnia: have difficulty falling or staying asleep. WHAT LEAD TO A GOOD SLEEP? SLEEP Sleeping appliance Sleeping posture Sleeping time Sleeping circumstance Sleeping appliance Bed Pillow Mattress Sheet Night-suit Sleeping time Children Before 20:30 in the evening Teenager Around 22:00 in the evening The aged During 21:00 to 22:00 Sleeping posture Tighten and crouch too much. Not relaxed Sleeping chest-down Oppress your chest, bad for breath , get stiff neck Muscles relaxed，Breath smoothly，Blood circulation promoted The best posture Back to sleep Easy to snore and lead to nightmare Left ventricle is oppressed, not good for your blood circulation * * * Temperature :26℃~28℃ is the most proper for sleeping Humidity :Relative Humidity 60％~70％ is good Maintain good ventilation * Away from Cell phone radiation Sleeping environment SOME SUGGESTIONS Set schedule Not to take naps during the day Get regular exercise Be careful about what you eat Don’t lie in bed awake Create a quiet and comfortable place to sleep See a doctor if your sleeping problem continues Thank you So…..‘Why do we sleep?’? Although?no?one?knows for sure why we sleep, there are a number of theories. Indeed, sufficient sleep tim