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Sleep Efficiency

The document discusses sleep efficiency and provides information on how it is calculated. It also discusses the importance of sleep for physical health and provides tips on how to improve sleep quality such as sticking to a sleep schedule, managing stress, and creating a sleep-friendly environment.

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Yahia Afranji
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63 views10 pages

Sleep Efficiency

The document discusses sleep efficiency and provides information on how it is calculated. It also discusses the importance of sleep for physical health and provides tips on how to improve sleep quality such as sticking to a sleep schedule, managing stress, and creating a sleep-friendly environment.

Uploaded by

Yahia Afranji
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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SLEEP EFFICIENCY

What is Sleep Efficiency?


Sleep efficiency is the percentage of time
spent asleep while in bed.
It is calculated by dividing the amount of time
spent asleep (in minutes) by the total amount
of time in bed (in minutes).
A normal sleep efficiency is considered to be
85% or higher.
Sleep Efficiency Calculator
 The online sleep efficiency calculator will help
you obtain a score.
 A sleep efficiency score of 85% and higher is
considered normal
 By recording your sleep efficiency daily, you
will be able to see where the changes you
have made are actually improving your overall
sleep.
Why is sleep important?
 Sleep plays an important role in your physical
health. It is a fundamental daily building block
for the health of your body, brain, and mind,
 Sleep is involved in healing and repair of your
heart and blood vessels.
 Ongoing sleep deficiency is linked to an
increased risk of heart disease, kidney disease,
high blood pressure, diabetes, and stroke.
How can we improve our sleep?
 Stick to a sleep schedule. Regular sleep/wake schedule.
 Nutrition – don’t go to bed stuffed or hungry, alcohol
consumption, caffeine, sugar, refined carbs, too many
liquids
 Limit your naps
 Include daily physical activity
 Manage your stress, wind down, clear your head
 Increase exposure to light during the day and decrease
it 1 to 2 hrs before bed
Creating a sleep sanctuary
Even small changes to your environment can
make a big difference to your quality of sleep.
 Keep noise down
 Keep room cool
 Comfortable bed
 Reserve your bed for what is it intended to be
used for
The importance of Melatonin
Melatonin is a naturally occurring hormone
controlled by light exposure that helps
regulate your sleep-wake cycle. Your brain
secretes more melatonin when it’s dark—
making you sleepy—and less when it’s light—
making you more alert.
Can you make up lost sleep?
• Research shows that you cannot undo the damage of bad
sleep and you might even create other health problems.
• You may try to make up hours of sleep by getting more
sleep later, but you can’t make up or repair the damage
done to your body during the days you didn’t get enough
shut-eye
• Sleeping in on the weekend won’t erase the negative
health effects of sleep deprivation during the week.
• In fact, the rebound sleep could compound health
problems associated with getting too little sleep night after
night.
Sleep deprivation
• This sleep deprivation can increase depressive
symptoms, worsen anxiety, lead to substance use,
cause weight gain and slow metabolism, worsen
inflammation, and impair memory.
• short term, sleep deprivation may cause poor
response time, reduced reaction time, and difficulty
with problem solving.
• The day after a poor night of sleep, you may
experience increased cravings, specifically for high-
calorie foods.
Be Mindful
• Be mindful with your health, nutrition and
exercise, but do not forget to be mindful
about your sleep

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