social work with groups

Sleep Your Way To Self Care

By: Oyindamola Adebiyi

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What would you do if your body didn’t need sleep?
What goals would you focus on?
What leisure would you partake in?
What would you spend your time doing?
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Introduction: How does sleep work?
The body has an internal clock called the Circadian Rhythm. This clock operates on a twenty-four (24) hour cycle. It assists in regulating when you feel tired and when you feel refreshed.
Light affects the circadian rhythm. The brain contains a special cluster of cells in the hypothalamus called the suprachiasmatic nucleus, which processes signals when the eyes are exposed to natural or artificial light. These signals help the brain determine whether it is day or night.
As natural light disappears in the evening, the body will release melatonin, a hormone that induces drowsiness. When the sun rises in the morning, the body will release the hormone known as cortisol which promotes energy and alertness.
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Why is sleep important?
Sleep is important for our daily cognition, concentration, productivity, and performance. Enough sleep allows us to get things done efficiently with keen alertness. Good sleep can maximize problem-solving skills and enhance memory.

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Negative impacts of sleep deprivation
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Emotional Regulation: when was a time you were sleep-deprived?
Sleep loss reduces your ability to regulate emotions and interact socially.
When we’re tired, we have a harder time controlling emotional outbursts and our behaviors in front of others.
Tiredness may also affect our ability to respond to humor and show empathy.
Plus, those who are chronically sleep-deprived are more likely to withdraw from social events and experience loneliness. Prioritizing sleep may be a key way to improving your relationships with others and helping you become more social.

Negative impacts of sleep deprivation
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Affects sugar metabolism and type 2 diabetes risk
Short sleep is associated with a greater risk of developing type 2 diabetes and insulin resistance — which is when your body cannot use the hormone insulin properly.
In fact, an analysis of 36 studies in over 1 million participants found that very short sleep of fewer than 5 hours and short sleep of fewer than 6 hours increased the risk of developing type 2 diabetes by 48% and 18%, respectively.
It’s thought that sleep deprivation can cause physiological changes like decreased insulin sensitivity, increased inflammation, and hunger hormone changes, as well as behavioral changes like poor decision making and greater food intake — all of which increase diabetes risk.
Plus, sleep deprivation is associated with a higher risk of developing obesity, heart disease, and metabolic syndrome. These factors also increase your risk of diabetes

Positive effects of sleep
Can improve concentration and productivity
Sleep is important for various aspects of brain function.
Cognition, concentration, productivity, and performance are all negatively affected by sleep deprivation
A specific study on overworked physicians provides a good example. It found that doctors with moderate, high, and very high sleep-related impairment were 54%, 96%, and 97% more likely to report clinically significant medical errors .
On a similar note, getting enough sleep can improve academic performance in children, adolescents, and young adults.
Finally, good sleep has been shown to improve problem-solving skills and enhance memory performance in both children and adults.
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Positive effects of sleep
May strengthen your heart:
You may be at greater risk of developing heart disease if you don’t get enough sleep
The risk of death from heart disease increases by 13% with an insufficient amount of sleep per day, according to a review of 19 studies
According to another study, a decrease in sleep of one hour is associated with a 6% increase in all-cause mortality and heart disease compared with 7 hours of sleep
Additionally, short sleep appears to increase the risk of high blood pressure, especially for people with obstructive sleep apnea – a condition characterized by interrupted breathing during sleep
A study found that people with less than 5 hours of sleep have a 61% higher risk of developing high blood pressure than those with 7 hours or more.
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How to get better sleep
Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
Set a bedtime that is early enough for you to get at least 7-8 hours of sleep.
Don’t go to bed unless you are sleepy.
If you don’t fall asleep after 20 minutes, get out of bed. Do a quiet activity without a lot of light exposure.
Do not use electronics
Do not intake a lot of fluids before sleep
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4/3/2022
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Questions?
Thank you for listening to my presentation.
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