Building Block 1: The Big Picture: Your body’s sleep operating manual- sort of…
- Falling asleep: Storyform- integrates concepts of sleep drive, circadian rhythm, & arousal-how our body stays awake for survival and conditions that help us sleep at night.
- Sleep drive can be thought of as 'pressure’ for sleep that builds up throughout the day from the time that you wake up and wanes after sleep needs are met. A strong sleep drive helps you fall and remain asleep throughout the night. Optimally, sleep drive is weakest after you wake up and strongest as you get closer to bedtime.
- Our sleep system is interwoven with and paired with the natural environment, with daylight cueing “the wake system” and dimming of light cueing our bodies for rest.
Bedtime Routine
Building Block 2: Meeting your sleep needs
- Developmental sleep needs- how sleep changes over time from infancy through adulthood (You are here map concept)- average number of hours of sleep adults need
- Split sleep
- Short sleepers?
Building Block 3: Circadian rhythm
- Night owls & early birds
- Social groups & social jet lag
- Night shift, swing shift
- Travel & Jet Lag
Building Block 4: Arousal, falling asleep and sleep effort
- Sleep, hormones & menstrual cycle: a developmental and lifespan perspective
- Sleep deprivation: all nighters, late nights, and duties that keep us up despite our body’s needs (ex: army sleep tactics for sustained operations)
Building Block 5: Your sleep environment: sleep architecture, noise, community/group housing
- Sleep architecture: lighter stages of sleep
- Permeability of sounds, scents, etc. during different stages of sleep- when they are integrated into dreams and when wakes you up-
- First night effects, trauma and hemispheric sleep
- Health equity: loud noises, compromised safety (neighborhoods)
- Tips for large group living: noise machines, nature sounds, etc.
Building Block 6: Substances & sleep