Did you wake up refreshed and ready for the day? Or did you wake up tired and falling asleep during the day? The fact is sleep is very important in our lives! This presentation talks about why sleep is important and why you need to focus on sleeping!

1. The Importance
Of Getting A Good
Night’s Sleep
By: Nathan Young
@nvyoung

2. Did you have a good night’s sleep, and
are well rested and ready for the day?

3. Or, did you toss and turn and took a very long
time to fall asleep, only to wake up tired?

4. Sure, most of us leads stressful lives, but our
busy lives must not interfere in our sleeping!

5. If you are waking up tired
with your brain out of order,
and drinking lots of coffee
to stay awake, read on to
learn about some sleeping
techniques, so you can have
a good night’s sleep!

6. The Stages Of Sleep

7. Most humans needs 5-6 sleep cycles each night to wake up refreshed
and ready for the day without feeling tired and groggy. As you lay in
bed and are drifting off to sleep, it doesn't seem like much is
happening, but after you fall asleep, a lot happens! Your brain swings
into action, telling your body how to sleep. As you slowly fall asleep,
you begin to enter the five different stages of sleep shown below.

8. Stage 1: In this stage, your brain
gives the signal to your muscles to
relax. It also tells your heart to
beat a little slower, and your body
temperature drops a bit.
Stage 2: After a little
while, you enter
stage 2, which is a
light sleep. You can
still be woken up
easily during this
stage. For example,
if you hear a car
horn outside, you'll
probably wake up.
Stage 3: When you're in this stage, you're in a
deeper sleep, also called slow-wave sleep. Your
brain sends a message to your blood pressure to
get lower. Your body isn't sensitive to the
temperature of the air around you, which means
that you won't notice if it's a little hot or cold in
your room. It's much harder to be awakened when
you're in this stage, but some people may
sleepwalk or talk in their sleep at this point.
Stage 4: This is the deepest sleep yet and is
also considered slow-wave sleep. It's very hard
to wake up from this stage of sleep, and if you
do wake up, you're sure to be out of it and
confused for at least a few minutes. Like they
do in stage 3, some people may sleepwalk or
talk in their sleep when going from stage 4 to
a lighter stage of sleep.
Stage 5: You are in the Rapid
Eye Movement stage. R.E.M.
stands for rapid eye
movement. Even though the
muscles in the rest of your
body are totally relaxed, your
eyes move back and forth
very quickly beneath your
eyelids. The R.E.M. stage is
when your heart beats faster
and your breathing is less
regular. This is also the stage
when people dream!
The Sleep Cycle Done 5-6 Times Each Night

9. 1People dream during R.E.M. sleep, the period that follows the deepest stage of sleep.
Everybody has dreams, although some people have a tough time remembering them.
No one knows for sure why people dream. Some scientists think that dreams are your
brain's way of making sense of what happened during the day. Others think that
dreams allow your brain to sort through the events of the day, storing the important
stuff and getting rid of the junk. Some scientists say that dreams are a clue to what
you're worried about or thinking about. No matter what, dreams are important part of
sleep, and you should look forward to them!
Why Do People Dream While Sleeping

10. 2
Steps To Fall Asleep

11. Stick To A Schedule
1
Stick to a regular routine by going to bed at the same time each
night, and waking up at the same time each morning. Yes, setting
an alarm to tell you when to go to bed and to wake up works!

12. Develop A Bedtime Ritual
2
Taking a warm bath, reading a book or newspaper, going on a jog/run,
praying, talking with a spouse or family, drink a warm drink, etc. Developing
a bedtime ritual you follow every night helps you sleep!

13. The Bedroom Should Only Have A Bed 3
The bedroom should be only for sleeping and getting ready for the day. That
means things like TV’s, smart phones, tablets, computers, and other
electronic distractions should be out of the bedroom in every house!

14. Cut Out The Caffeine/Alcohol 4
Drinking drinks with caffeine or alcohol, or using tobacco, can
mean a long night. Limit caffeine, alcohol, and tobacco
consumption to ensure a good night’s rest!

15. Be Physically Active 5
Research shows that people who are physically active fall asleep faster and
have a better rest. The reason, your body is worn out and needs the sleep to
repair itself! Plus, sleep keeps you from getting sick more often!

16. Get Yourself Away From Screens
6
This is a hard one for geeks/nerds, but to fall asleep faster,
get yourself away from screens one hour before bedtime.
The blue light from screens can mess up your sleep!

17. Keep Your Bedroom Cool And Dark 7
Your bedroom should be between 68-72 degrees while sleeping. Also,
your bedroom should be totally dark. If you sleep during the daylight, get
a eye mask! And sleep with a fan to keep yourself cool!

18. Don’t Stay Up Late To Get Work Done
8
Staying up late to get work done for the next day is not only bad for
getting a good night’s sleep, it leaves you with a sleep deficit. And it also
leaves your tired for the next day, put the work off and get some rest!

19. Turn Your Alarm Clock Around
9
Yes, laying in bed watching the time go by on your alarm clock can
hamper yourself from falling asleep. A simple fix, turn the alarm clock
around facing the other way, and use an old-fashioned alarm clock!

20. Can’t Fall Asleep, Get Out Of Bed!
10
Tossing and turning and can’t fall asleep? Get out of bed, walk around,
read something, drink a warm drink, and try to fall asleep again in 30
minutes. Tossing and turning in bed leads to a bad sleep!

21. 2
Some Things About Sleep

22. 3
Health Problems / Not Enough Sleep
Impaired While Driving
Obesity
Type-2 Diabetes
Cancer
Low Metabolism
Heart Disease Metabolic Syndrome
Get Sick More Often
High Blood Pressure
Mood Disorders
Depression
Mental Disorders Insomnia
Shorter Life Span
Premature Death
Learning Problems Memory Problems
Without adequate sleep, you get sick, fat, and stupid.
Kidney Disease
Stroke
Hormone Problems

23. 3
Without a good night’s sleep, your brain begins to microsleep.
Microsleep refers to brief moments of sleep that occur when you're
normally awake. You can't control microsleep, and you might not be
aware of it. For example, have you ever driven somewhere and then not
remembered part of the trip? If so, you may have experienced
microsleep. If you're listening to a lecture, for example, you might miss
some of the information or feel like you don't understand the point. In
reality, though, you may have slept through part of the lecture and not
been aware of it.

24. 3
Sleep helps your brain work properly. While you're sleeping, your brain is preparing for
the next day. It's forming new pathways to help you learn and remember information.
Studies show that a good night's sleep improves learning. Whether you're learning
math, how to play the piano, how to perfect your golf swing, or how to drive a car,
sleep helps enhance your learning and problem-solving skills. Sleep also helps you pay
attention, make decisions, and be creative. Studies also show that sleep deficiency
alters activity in some parts of the brain. If you're sleep deficient, you may have
trouble making decisions, solving problems, controlling your emotions and behavior,
and coping with change. Sleep deficiency also has been linked to depression, suicide,
and risk-taking behavior. Losing just 1-2 hours of sleep each night can lead towards a
sleep deficiency!

25. 3
The damage from sleep deficiency can occur in an instant (such as a car crash), or
it can harm you over time. For example, ongoing sleep deficiency can raise your
risk for some chronic health problems. It also can affect how well you think,
react, work, learn, and get along with others. Simply, sleep plays a vital role in
good health and well-being throughout your life. Getting enough quality sleep at
the right times can help protect your mental health, physical health, quality of
life, and safety. The way you feel while you're awake depends in part on what
happens while you're sleeping. During sleep, your body is working to support
healthy brain function and maintain your physical health. In children and teens,
sleep also helps support growth and development.

26. 3
Sleep Deficits And The Workplace
Research has shown that people who are sleep deprived make mistakes more
often, can’t solve problems as well, and aren’t as creative. Tired employees
are also more likely to participate in cyberloafing — watching cute cat videos
instead of working. There is also research connecting sleep loss and work
performance. And, sleep-deprived workers are less ethical. Plus, sleep plays
a role in less employee productivity and effectiveness. Companies needs to
institute e-mail free weekends, sleep education, paying attention to one’s
circadian rhythms, and allowing employees to nap during the day.
Napping for 20-30
minutes a day, even if
one is not sleep
deprived, leads to an
improved performance
and effectiveness!

27. 3
Amount Of Sleep One Needs Each Night
Children Teens Adults
10-11
Hours
9-10
Hours
8-9
Hours
And yes, reading a
bedtime story to your kids
each night helps them fall
asleep faster. And they
perform better in school!
On average, some need more, some need less sleep!

28. Sleep Apnea Is Very Dangerous!
Do you snore, or do you know of someone who snores? If a
person snores loudly and constantly, it could be sleep apnea.

29. What Is Sleep Apnea?
When you sleep, your
airway should remain
open, so you can breathe
while you are sleeping.
In Sleep Apnea, your
tongue collapses and
blocks your airway.
Causing you to wake up.
If your airway is blocked, you body signals your
brain to wake up briefly to re-open the airway.
Sleep Apnea relaxes the tongue, causing you to
block your airway, and forcing your body to get
the airway back open. People with sleep apnea
re-awake up to hundreds of times each night.

30. Treatment For Sleep Apnea
If you think you have Sleep Apnea, see your doctor and complete a sleep
study. If found to have Sleep Apnea, treatment ranges from a dental device
to a CPAP machine, which forces your airway open when it closes.

31. Bottomline, Sleep Is Important
Most research shows that we don’t get enough sleep, and our
deficit is seriously hurting our productivity, our physical health,
even our mental well being. After all, becoming more productive,
efficient, and effective in every other area of our life is pointless if
we cheat our minds and bodies the rest they deserve.
“Each day has enough trouble of its own,” -Jesus

32. It’s important you get a good night’s sleep each night so you are well-rested
and ready to go the next day! Get into the habit of getting 8-9 hours of
sleep each night, you will be glad you did! Good night, sleep tight!
In Closing

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34. About Nathan Young
Thanks for checking me out; Nathan Young is an
experienced writer, blogger, photographer, and
videographer who blogs at Geek Alabama.
Nathan is a big Road, Weather, and News Junkie
Geek and is a great person to be around who is
funny and informative.
Nathan is an accomplished media person who
regularly covers topics on Geek Alabama and
gets numerous requests to cover things
from businesses, products, TV shows, movies,
books, games, food, events, conventions,
concerts, and other reviews. He is open to
speaking, covering products or events, and
representing your brand.
The most interesting fact about me, I draw
roads! #Aspie proud! #ASD

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