Healthy Lifestyle

Good sleeping habit

MKI LIFESTYLE 1
UNIVERSITAS CIPUTRA
08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 1
 Learning Objective :
1. Students get knowledge about the definition of sleep and
insomnia.
2. Students able to identify the causes of sleeping difficulties.
3. Students know the impact of poor sleeping.
4. Based on the knowledge, students able to reflect on their
sleeping habits.
5. Students have strategy on how to avoid sleeping difficulties.

08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 2

Sleep definition

• the resting state in

which the body is
not active and the
mind is
unconscious.

This Photo by Unknown Author is licensed under CC BY

Insomnia (Murtagh, 2018)

• Insomnia is defined as :
The inability to initiate
or maintain sleep.
Insomniac patients may
complain of difficulty getting to
sleep or staying asleep,
of frequent intermittent
nocturnal arousals, early morning
awakening or combinations of
these.

08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 4

This Photo by Unknown Author is licensed under CC BY
 FACT

• Sleep ... is the first great

natural resource to be
exhausted by modern man.
The erosion of the nerves,
not to be halted by any
reclamation project, public
or private.
08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 5
This Photo by Unknown Author is licensed under CC BY-SA
 The global health issue (Reis et al., 2019)

Non
communicable
disease

Communicable
disease

08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 6

This Photo by Unknown Author is licensed under CC BY-NC-ND
 Consequences of non-
communicable disease

Increase financial burden

of health

Increase morbidity and

premature death

Increase incidence of
chronic disease

Non communicable
disease

08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 7

Sleep is included a lifestyle, that
play role in our health.
(Reis et al., 2019)

• A good sleep is not just about how long

do you sleep.
• There is a sleep study that can evaluate
whether we have a good quality sleep
or not, by measuring the brain activity
while we sleep.
• Certain stages during sleep are needed
to help us have full energy for
tomorrow’s tasks.
• The other stages help us learn better by
maximizing our memory capability This Photo by Unknown Author is licensed under CC BY

08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 8

 When is enough ?

• Sleep divided into :

• Rapid eye movement sleep (REM)
• Non-rapid eye movement (NREM)

• Normal sleep :
✓ in a fit young person the ideal is 7.5 to 8 hours
✓ Latency < 30 menit
✓ Wakefulness within sleep usually < 5 % of time.
✓ No sleeping pills to induce sleep.

08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 9

This Photo by Unknown Author is licensed under CC BY-SA-NC
Nature law Human is a
diurnal creature.
Active during day-time and sleep at night.
3/8/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 10
 Getting to know
“Melatonin”
(O’Neill, Ronan, Murphy, 2012)

• We can call Melatonin “a sleep hormone”.

• Melatonin is a modified form of the amino acid tryptophan.
• Melatonin has relation with circadian rhythm (day and night
cycle) and “intrinsic clock” in the body.
Effects of melatonin
• Melatonin has three main effects, which collectively serve to
synchronize body physiology with environmental, levels of light
and darkness:
1. It induces sleep (hypnotic effect)
2. It resets the intrinsic clock (SCN = suprachiasmatic nucleus)
influence someone that travel to the number of different
time zone and the direction of travel → jet lag.
3. It influences the hypothalamus, affecting behaviour.

08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 11

This Photo by Unknown Author is licensed under CC BY-NC-ND

Getting to know “Melatonin” (O’Neill, Ronan, Murphy, 2012)

• Melatonin is produced around 10 to 11 pm,

and the peak of production is around 2 am.
• Along with the melatonin production, the
“growth hormone” also known also as a repair
hormone also released.
• So this time is the best time to sleep. DON’T
MISS IT.
• The melatonin hormone drops when dawn and
give cortisol time to play it role.
• So, only when we follow this natural sleep
cycle then we will feel energized and ready to
work during the day.
• Therefore, the best time to sleep is within the
range of 10 pm to 7 am.
 The benefit of good
quality of sleep (Lung, 2009)

1. Performance
A good sleep is needed to think clearly, react
quickly, and create memories. The pathway in
the brain that help us learn and remember are
very active when we sleep.

08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 13

This Photo by Unknown Author is licensed under CC BY-NC
The benefit of 2. Mood
• The good quality sleep produce a stable good mood, better decision
good quality of making, better critical thinking.
sleep (Lung, 2009) • Otherwise, insufficient sleep can make you irritable and is linked to poor
behavior and trouble with relationships, especially among children and teens.
• Please be aware of depression if you have a chronic sleep problem.

08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 14

 The benefit of good
quality of sleep (Lung, 2009)

3. Health
• During sleep our body produces valuable
hormones, that build muscle mass, fight
infections, repair cells, and metabolism.

08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 15

Lack of good quality
sleep (Lung, 2009)

• Poor performance, unable to focus on

tasks, slow respon, bad decisions, risks of
accident.
• Unstable mood, irritable, depression.
• Increase the incident of hypertension,
heart disease, diabetes, overweight and
obese.

08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 16

 17

Some possible causes of

difficulty in sleeping.
(Murtagh, 2018)

• The list below, mention some risk factors that should

be evaluate if someone have a sleep disorder :
• Stressor ( anxiety, depression, conflict)
• Existing diseases
• Disorder of sleep-wake cycle (shift worker or jet lag )
• Medication history
• Stimulant substances (energy drink, coffein, alcohol.
• Environment.
Several factors that
related to quality of
sleep
How fast you fall asleep?
Light exposure, blue light exposure
Psychological states and stress
What time you go to bed?
What time you wake up?
Remember the natural sleep cycle.

08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 18

This Photo by Unknown Author is licensed under CC BY-SA-NC
 • Although it is environmentally friendly, blue light can affect your sleep and potentially
Blue light effect cause disease.
• Blue wavelengths—which are beneficial during daylight hours because they boost
from TV, attention, reaction times, and mood—seem to be the most disruptive at night. This light
suppresses the secretion of melatonin, a hormone that influences circadian rhythms.
electronic devices. Solution :
(Health.harvard.edu, 2012) Avoid looking at bright screen approaching sleep time, turn it off minimum 2 hours before
bed.

08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 19

This Photo by Unknown Author is licensed under CC BY-SA-NC
 Other factors

• Medication History
• Some of medicine that potentially cause sleeping
difficulties are medication for heart diseases, lung
diseases, allergic, autoimmune.
• Medication that contain of antihistamines, selective
serotonin reuptake inhibitors (SSRIs), caffeine,
hypnotics, venlafaxine, selected β-blockers, β -
agonists,theophylline, corticosteroids,
sympathomimetic agents are the cause of sleeping
difficulty.

MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA

20
08/03/2021
This Photo by Unknown Author is licensed under CC BY-ND
Other factors

• Stimulant substances
• drinks containing caffeine
• alcohol
• Recreational drugs (amphetamine etc)
• Disorder of sleep-wake cycle (shift
worker or jet lag )
• Biorhythm disruption, e.g. shift work,
travel
• strenuous exercise close to bedtime.

08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 21

This Photo by Unknown Author is licensed under CC BY-SA
Environment.

• Snoring partner
• Sleeping environment.
• Bedroom for sleeping only, not as a
working station or watching television.
• To bright or messy bedroom

08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 22

This Photo by Unknown Author is licensed under CC BY-ND
 Do I have a
sleeping
problem?

• What can I do to solve

my problems ?

08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 23

 Some tips to start a healthy sleeping
habit. (Lung, 2009)

1 2 3 4 5 6 7 8 9

Stick Avoid Avoid Avoid Don’t Don’t take Relax Create See
•Stick to •Avoid •Avoid •Avoid exercise •Don’t •Relax •Create a •See a doctor
sleep caffein alcoholic large •Don’t take a before good if you have
schedule. and drinks meals exercise nap after bed, take sleeping continued
nicotine. before and too late 3 pm a hot environ trouble
bed. beverage in a day. bath ment. sleeping
s late at •Drink of
night. warm
milk

24
This Photo by Unknown Author is licensed under CC BY-SA
 Additional
suggestions
Address anxiety about sleep.
Address maladaptive behaviours around sleep.
Address fear of further sleep disruption.

Management
• Make a commitment
• reinstate sleep without medication
• Sleep–wake history: take a sleep–wake history (preferably with a
sleep diary) and evaluate daytime functioning.
• Consider consultation with GP or sleep specialist

08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 25

This Photo by Unknown Author is licensed under CC BY
 Reflection
What lesson did you learn
What do you think about your situation now?
What do you want to improve?

08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 26

 Referensi

• Reis, F. et al. (2019) ‘Development of a Healthy Lifestyle

Assessment Toolkit for the General Public’, Frontiers in
Medicine, 6(June), pp. 1–15. doi:
10.3389/fmed.2019.00134.

• Murtagh, J. (2018) ' Sleep Disorder’, in John Murtagh’s

General Practice. 7th edn. Melbourne: Mac Graw Hill
Education, pp. 3329–3339.

• Lung, N. H. (2009) ‘At a Glance: Healthy Sleep’, U.S

Department of Health and Human services. National
Institutes of health. National Heart, Lung, and Blood
Institute. Available at:
https://www.ninds.nih.gov/Disorders/Patient-Caregiver-
Education/Understanding-Sleep.

• Health.harvard.edu (2012) May. 2012. Available at:

https://www.health.harvard.edu/staying-healthy/blue-
light-has-a-dark-side (Accessed: 8 March 2021).

• O’Neill, Ronan, Murphy, R. (2012) Crash Course

Endocrinology. 3rd edn. Edited by D. Horton-Szar.
liverpool: Elsevier Mosby.

08/03/2021 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA 27

 MKI - LIFESTYLE 1 UNIVERSITAS CIPUTRA

• “No wonder Sleeping Beauty looked

so good…she took long naps, never got
old, and didn’t have to do anything but
snore to get her Prince Charming.” —
Olive Green

3/8/2021

28

ThisThis
Photo
Photo
by Unknown
by Unknown
Author
Author
is licensed
is licensed
under
under
CC BY-NC-ND
CC BY-ND