SleepSleep1Thewaytoamoreproductive,moreinspired,morejoyfullifeisgettingenough

sleep.Thewaytoamoreproductive,2societyfamilygraduationsupervisorsocietyfamilygraduationsupervi3Functionsofsleep1.Eliminatefatigueandrestorephysicalstrength2.Protectourbrainandrestoreenergy3.Strengthenourimmunesystem4.Promotegrowth5.Delaysenescence(衰老)Functionsofsleep1.Eliminate4Whatisgoodsleep?Fallinsleepin10-20minutesorlessKeepsleepinguntilthenextmorning,orwakeupoccasionallythenfall

asleepquicklyinfiveminutesNodream,orforgetquicklyafterwakeupFeelenergetic,relaxed,happy,andwithoutfatigueafterwakeupLittleornonightmareduringsleepWhatisgoodsleep?Fallinsle5Supine(仰臥)Formostofus:1.Protectourneckandback2.Slowdowntheappearanceofwrinklesandrelieve

pressureofnerve.3.Not

suitableforpeoplewith

asthma(哮喘)andsnore

(打鼾)Forbabies:1.Notgoodforvomitingmilk(吐奶)2.Backofbaby’sheadwillbecomeflat3.Observe

babyconveniently.Supine(仰臥)Formostofus:6Lieonrightside(右側(cè)臥)Formostofus：1.Protectourheartandprevent

snoring2.ButeasytoproducewrinklesForbabies:1.Preventvomitingmilk2.CauseasymmetricfaceLieonrightside(右側(cè)臥)Formos7Lieonleftside(左側(cè)臥)Formostofus:1、PressourheartandstomachForpregnantwomen：1.Turn

right-handuterine(子宮右旋)intostraightposition2.Reducetheabnormalfetalposition(胎位異常)Lieonleftside(左側(cè)臥)Formost8Prostrate(俯臥)Formostofus:1.Notverygood2.Pressourinternalorgansandaffectbreath3.Increase

ourheartload.Forbabies:1.Goodforthegrowthofthorax(胸廓)andlung(肺)2.Create

perfectheadshape3.Causechoking(窒息)Prostrate(俯臥)Formostofus:9SleepingtimeJuveniles(<18yearsold):>8hoursAdult:7-8hoursTheaged(>60yearsold):<7hoursSleepingtimeJuveniles(<18ye10ConsequenceofInsufficient

sleepConsequenceofInsufficient

s11Lackofadquatesleepjudgment,mood,abilitytolearnandretaininformation,andmayincreasetheriskofseriousaccidentsandinjuryahostofhealthproblems:obesity,diabetes,cardiovasculardisease,andevenearlymortalityLackofadquatejudgment,mood,12Sleep

Whatmanypeopledonotrealizeisthatalackofsleep—especiallyonaregularbasis—isassociatedwithlong-termhealthconsequences,includingchronicmedicalconditionslikediabetes,highbloodpressure,andheartdisease,andthattheseconditionsmayleadtoashortenedlifeexpectancy.Thecostofpoorsleepismuchgreaterthanmanypeoplethink:itmayhaveprofoundconsequencesforourlong-termhealth.DiseaseRiskSleepWhatmanypeopledon13InsufficientsleepobesitydiabetesheartdiseaseandhypertensionmooddisordersimmunefunctionalcohollifeexpectancyInsufficientsleepobesitydiabe14obesitysleep<6h/night

Duringsleep,ourbodiessecretehormones

thathelptocontrolappetite,energymetabolism,andglucoseprocessing.

Obtainingtoolittlesleepupsetsthebalanceoftheseandotherhormones.insufficientsleepweightgainlackofexercise>

bodymassindex(BMI)

sleep=8h/nightovereatingobesitysleep<6h/nightDur15Diabetes

Insufficientsleepmayleadtotype2diabetesbyinfluencingthewaythebodyprocessesglucose,thehigh-energycarbohydratethatcellsuseforfuel.

Numerousstudieshaverevealedthatadultswhousuallysleptlessthanfivehourspernight

have

agreatly

increasedriskofhavingordevelopingdiabetes.

sleep<5h/nightobstructivesleepapnea阻塞性睡眠呼吸暫停DiabetesInsufficientsleep16HeartDiseaseandHypertension

Asinglenightofinadequatesleepinpeoplewhohaveexistinghypertensioncancauseelevatedbloodpressurethroughoutthefollowingday.

Thiseffectmaybegintoexplainthecorrelationbetweenpoorsleepandcardiovasculardiseaseandstroke.

Sleeping

toolittle(<6hours)ortoomuch(>9hours)

increasedtheriskofcoronaryheartdisease

冠心病inwomen.HeartDiseaseandAsingle17MoodDisorders

Giventhatasinglesleeplessnight

cancausepeopletobeirritableandmoodythefollowingday,itisconceivablethatchronicinsufficientsleepmayleadtolong-termmooddisorders.

Chronicsleepissueshavebeencorrelatedwithdepression,anxiety,andmentaldistress.

feelingmorestresssadangrymentallyexhaustedMoodGiventhatasingles18ImmuneFunction

Itisnaturalforpeopletogotobedwhentheyaresick.Substancesproducedbytheimmunesystemtohelpfightinfectionalsocausefatigue.

Thosewhosleptmorewhenfacedwithaninfectionwerebetterabletofightthatinfectionthanthosewhosleptless.ImmuneItisnaturalforpe19Alcohol

Alcoholuse

ismoreprevalentamongpeoplewhosleeppoorly.

Thereasonforthisistwofold.

First,alcoholactsasamildsedativeandiscommonlyusedasasleepaidamongpeoplewhohavesleepproblemssuchas

insomnia.

Second,thesedativequalityofalcoholisonlytemporary.

Despiteitsmildsedativequalities,Alcoholoftencontributesto

poorsleep.AlcoholAlcoholuseismore20LifeExpectancy

Consideringthemanypotentialadversehealtheffectsofinsufficientsleep,itisnotsurprisingthatpoorsleepisassociatedwithlowerlifeexpectancy.

Sleepingfivehoursorlesspernightincreasedmortalityriskfromallcausesbyroughly15percent.

Ofcourse,justassleepproblemscanaffectdiseaserisk,severaldiseasesanddisorderscanalsoaffecttheamountofsleepweget.LifeConsideringthemanyp21No!Irregularlifestyle!Adequatesleep!Weshouldcherishlife!No!Irregularlifestyle!Adeq22TipsforagoodsleepGettingagoodnight'ssleepisoneofthemostimportantthingsyoucandoforyouroverallhealthandwell-being.Adequatesleepgivesyourbodytimeandenergytorecoverfromtheday'sstresses,andhelpsyoutostaysharpandfocusedthroughoutyourday.Ifyou'vealreadyfiguredouthowtofallasleep,butyou'rehavingtroublegettinggoodsleepthroughthenight(i.e.,you'retossing,turning,wakingupmorethanonce),therearefivetipsyoucandotoensureapeacefulnight'sslumber!TipsforagoodsleepGettinga23Tip1of5:MakingYourBedandBedroomWelcoming1.Useyourbedroomonlyforsleep.2.Makesureyourbedroomisquiet,cool,andyourbediscomfortable.3.Noise,light,andheatcancausesleepproblems.4.Hangsomethinglavenderscentedorlightlyspraysomethingwithalavenderscentoveryourbedand/orroom.5.Naturallyboostyourmelatoninlevels.Tip1of5:MakingYourBedan24Tip2of5:BedtimeDietTipstoImproveSleep1.Avoidcaffeineandnicotinelateintheday.2.Don’tusealcoholasasleepingaid.3.Allowatleastthreehoursafteryoueatbeforebedtime.4.Havealightsnacktoavoidemptystomachbeforesleep.Don'tstuffyourselfandrestrictyourintakeofproteinandfattyfoods.Eatfoodsthatcontaintryptophan,anaminoacidthatpromotessleep.5.Minimizeliquidintakeandlimitwhatyoudrinkwithinthehourandahalfbeforebedtime(chamomileteaisgood).Tip2of5:BedtimeDietTips25WARNING:Don'tusechamomileteaifyouareallergictoragweed,orareonbloodthinners.chamomileWARNING:Don'tusechamomilet26Tip3of5:Havingaregularlife1.Regularityofbedtimesandgettinguptimeshelpsensuregoodsleep.Ifpossible,tryandgotobedandwakeupatthesametimeeveryday.2.Planneddaytimenapsarefine,butnapscausedbysleepinesswillruinyournight-timesleep.3.Regularexerciseisimportanttoo-ithelpsregulateyourbodyclock.Tip3of5:Havingaregularl27Tip4of5:CultivatinggoodhabitsforgoodsleepHavingabedtimeroutine-likehavingabathbeforebed-willhelpyourbrainwinddownandprepareyouforsleep.Getcomfy.Takeoutanyhairpiecesandputonlooseclothes,preferablycottonpajamas.Readingabookorlisteningtothesamepieceofcalmingmusiceverynightmayhelptoo.Anxietyexcitesthenervoussystem,makingyoumorealert.Writedownyourworriesandpossiblesolutionsbeforeyougotobed,thenstopthinkingaboutthem!Tip4of5:Cultivatinggoodh285.Don’tdrinkorwashyourfacewithcoldwater.6.Beengaged.7.Thinkaboutsomethingnicewhilefallingasleep.9.Exposeyourselftosunlight.10.Don’treadfromabacklitdeviceatnight(suchasaniPad).11.Reducementalstress.5.Don’tdrinkorwashyourfa29Tip5of5:Medicationforbettersleep(insomniac)Don’tstress.Trymelatonin.Tryplainantihistamineproductsthatcausedrowsiness.Limityouruseofsleepingaidsandsleepingpills.Tellyourdoctorifyouareconcernedthatyoumighthaveasleepdisorder.Tip5of5:Medicationforbet30Sleeping&

TechnologyZZZSleeping&TechnologyZZZ31DeepSleeping<3hCircleofFriendsDeepSleeping<3hCircleof32XiaoMiSportsBraceletXiaoMiSportsBracelet33Function

BindingyourcellandShareyourinformationMonitorsleepingprocessQuarterbellRecordmotioninformationFunctionBindingyourcelland34

ConstitutionofXiaoMiSportsBracelet

BatteryBluetoothChipADImilitarydynamicsensor

ConstitutionofXiaoMiSport35AnalysisofsleepActiveSleeping.PassiveSleeping

Sleeping

Givesourbodytherest

(heartslowsdown,brainbecomesveryinactive,etc.)PreparesusforactivesleepingThisturnwhichdreamingoccurs(braintemperaturerises,eyemovement,theamountofbloodinthebrainincreases,bodybecomesvery

still)DreaminghelpsustorestourmindsDreaming:1.5/8hAnalysisofsleepActiveSleep36HowdoesXiaoMiSportsBraceletwork?TheADImilitarydynamicsensorinXiaoMisportsbraceletcanmonitorandjudgesleepingbasingon

exercisevarietyofourbodyinseveralphasesfrom

wokeup

tosleep!Engineerset6conditionsforXiaoMisportsbracelet,ifonlythedateinthebraceletconsistwiththis6conditionsimultaneously,thebraceletwouldstarttorecordthetimeofourbody’sdeepsleeping!(Ourbodywouldbestillwhenitoccurstodeepsleeping)HowdoesXiaoMiSportsBracel37EpilogueThankYou!Wewishthatyouhaveagoodsleepingineverynightandthenhaveabetterlife!!!EpilogueThankYou!Wewishtha38SleepSleep39Thewaytoamoreproductive,moreinspired,morejoyfullifeisgettingenough

sleep.Thewaytoamoreproductive,40societyfamilygraduationsupervisorsocietyfamilygraduationsupervi41Functionsofsleep1.Eliminatefatigueandrestorephysicalstrength2.Protectourbrainandrestoreenergy3.Strengthenourimmunesystem4.Promotegrowth5.Delaysenescence(衰老)Functionsofsleep1.Eliminate42Whatisgoodsleep?Fallinsleepin10-20minutesorlessKeepsleepinguntilthenextmorning,orwakeupoccasionallythenfall

asleepquicklyinfiveminutesNodream,orforgetquicklyafterwakeupFeelenergetic,relaxed,happy,andwithoutfatigueafterwakeupLittleornonightmareduringsleepWhatisgoodsleep?Fallinsle43Supine(仰臥)Formostofus:1.Protectourneckandback2.Slowdowntheappearanceofwrinklesandrelieve

pressureofnerve.3.Not

suitableforpeoplewith

asthma(哮喘)andsnore

(打鼾)Forbabies:1.Notgoodforvomitingmilk(吐奶)2.Backofbaby’sheadwillbecomeflat3.Observe

babyconveniently.Supine(仰臥)Formostofus:44Lieonrightside(右側(cè)臥)Formostofus：1.Protectourheartandprevent

snoring2.ButeasytoproducewrinklesForbabies:1.Preventvomitingmilk2.CauseasymmetricfaceLieonrightside(右側(cè)臥)Formos45Lieonleftside(左側(cè)臥)Formostofus:1、PressourheartandstomachForpregnantwomen：1.Turn

right-handuterine(子宮右旋)intostraightposition2.Reducetheabnormalfetalposition(胎位異常)Lieonleftside(左側(cè)臥)Formost46Prostrate(俯臥)Formostofus:1.Notverygood2.Pressourinternalorgansandaffectbreath3.Increase

ourheartload.Forbabies:1.Goodforthegrowthofthorax(胸廓)andlung(肺)2.Create

perfectheadshape3.Causechoking(窒息)Prostrate(俯臥)Formostofus:47SleepingtimeJuveniles(<18yearsold):>8hoursAdult:7-8hoursTheaged(>60yearsold):<7hoursSleepingtimeJuveniles(<18ye48ConsequenceofInsufficient

sleepConsequenceofInsufficient

s49Lackofadquatesleepjudgment,mood,abilitytolearnandretaininformation,andmayincreasetheriskofseriousaccidentsandinjuryahostofhealthproblems:obesity,diabetes,cardiovasculardisease,andevenearlymortalityLackofadquatejudgment,mood,50Sleep

Whatmanypeopledonotrealizeisthatalackofsleep—especiallyonaregularbasis—isassociatedwithlong-termhealthconsequences,includingchronicmedicalconditionslikediabetes,highbloodpressure,andheartdisease,andthattheseconditionsmayleadtoashortenedlifeexpectancy.Thecostofpoorsleepismuchgreaterthanmanypeoplethink:itmayhaveprofoundconsequencesforourlong-termhealth.DiseaseRiskSleepWhatmanypeopledon51InsufficientsleepobesitydiabetesheartdiseaseandhypertensionmooddisordersimmunefunctionalcohollifeexpectancyInsufficientsleepobesitydiabe52obesitysleep<6h/night

Duringsleep,ourbodiessecretehormones

thathelptocontrolappetite,energymetabolism,andglucoseprocessing.

Obtainingtoolittlesleepupsetsthebalanceoftheseandotherhormones.insufficientsleepweightgainlackofexercise>

bodymassindex(BMI)

sleep=8h/nightovereatingobesitysleep<6h/nightDur53Diabetes

Insufficientsleepmayleadtotype2diabetesbyinfluencingthewaythebodyprocessesglucose,thehigh-energycarbohydratethatcellsuseforfuel.

Numerousstudieshaverevealedthatadultswhousuallysleptlessthanfivehourspernight

have

agreatly

increasedriskofhavingordevelopingdiabetes.

sleep<5h/nightobstructivesleepapnea阻塞性睡眠呼吸暫停DiabetesInsufficientsleep54HeartDiseaseandHypertension

Asinglenightofinadequatesleepinpeoplewhohaveexistinghypertensioncancauseelevatedbloodpressurethroughoutthefollowingday.

Thiseffectmaybegintoexplainthecorrelationbetweenpoorsleepandcardiovasculardiseaseandstroke.

Sleeping

toolittle(<6hours)ortoomuch(>9hours)

increasedtheriskofcoronaryheartdisease

冠心病inwomen.HeartDiseaseandAsingle55MoodDisorders

Giventhatasinglesleeplessnight

cancausepeopletobeirritableandmoodythefollowingday,itisconceivablethatchronicinsufficientsleepmayleadtolong-termmooddisorders.

Chronicsleepissueshavebeencorrelatedwithdepression,anxiety,andmentaldistress.

feelingmorestresssadangrymentallyexhaustedMoodGiventhatasingles56ImmuneFunction

Itisnaturalforpeopletogotobedwhentheyaresick.Substancesproducedbytheimmunesystemtohelpfightinfectionalsocausefatigue.

Thosewhosleptmorewhenfacedwithaninfectionwerebetterabletofightthatinfectionthanthosewhosleptless.ImmuneItisnaturalforpe57Alcohol

Alcoholuse

ismoreprevalentamongpeoplewhosleeppoorly.

Thereasonforthisistwofold.

First,alcoholactsasamildsedativeandiscommonlyusedasasleepaidamongpeoplewhohavesleepproblemssuchas

insomnia.

Second,thesedativequalityofalcoholisonlytemporary.

Despiteitsmildsedativequalities,Alcoholoftencontributesto

poorsleep.AlcoholAlcoholuseismore58LifeExpectancy

Consideringthemanypotentialadversehealtheffectsofinsufficientsleep,itisnotsurprisingthatpoorsleepisassociatedwithlowerlifeexpectancy.

Sleepingfivehoursorlesspernightincreasedmortalityriskfromallcausesbyroughly15percent.

Ofcourse,justassleepproblemscanaffectdiseaserisk,severaldiseasesanddisorderscanalsoaffecttheamountofsleepweget.LifeConsideringthemanyp59No!Irregularlifestyle!Adequatesleep!Weshouldcherishlife!No!Irregularlifestyle!Adeq60TipsforagoodsleepGettingagoodnight'ssleepisoneofthemostimportantthingsyoucandoforyouroverallhealthandwell-being.Adequatesleepgivesyourbodytimeandenergytorecoverfromtheday'sstresses,andhelpsyoutostaysharpandfocusedthroughoutyourday.Ifyou'vealreadyfiguredouthowtofallasleep,butyou'rehavingtroublegettinggoodsleepthroughthenight(i.e.,you'retossing,turning,wakingupmorethanonce),therearefivetipsyoucandotoensureapeacefulnight'sslumber!TipsforagoodsleepGettinga61Tip1of5:MakingYourBedandBedroomWelcoming1.Useyourbedroomonlyforsleep.2.Makesureyourbedroomisquiet,cool,andyourbediscomfortable.3.Noise,light,andheatcancausesleepproblems.4.Hangsomethinglavenderscentedorlightlyspraysomethingwithalavenderscentoveryourbedand/orroom.5.Naturallyboostyourmelatoninlevels.Tip1of5:MakingYourBedan62Tip2of5:BedtimeDietTipstoImproveSleep1.Avoidcaffeineandnicotinelateintheday.2.Don’tusealcoholasasleepingaid.3.Allowatleastthreehoursafteryoueatbeforebedtime.4.Havealightsnacktoavoidemptystomachbeforesleep.Don'tstuffyourselfandrestrictyourintakeofproteinandfattyfoods.Eatfoodsthatcontaintryptophan,anaminoacidthatpromotessleep.5.Minimizeliquidintakeandlimitwhatyoudrinkwithinthehourandahalfbeforebedtime(chamomileteaisgood).Tip2of5:BedtimeDietTips63WARNING:Don'tusechamomileteaifyouareallergictoragweed,orareonbloodthinners.chamomileWARNING:Don'tusechamomilet64Tip3of5:Havingaregularlife1.Regularityofbedtimesandgettinguptimeshelpsensuregoodsleep.Ifpossible,tryandgotobedandwakeupatthesametimeeveryday.2.Planneddaytimenapsarefine,butnapscausedbysleepinesswillruinyournight-timesleep.3.Regularexerciseisimportanttoo-ithelpsregulateyourbodyclock.Tip3of5:Havingaregularl65Tip4of5:CultivatinggoodhabitsforgoodsleepHavingabedtimeroutine-likehavingabathbeforebed-willhelpyourbrainwinddownandprepareyouforsleep.Getcomfy.Takeoutanyhairpiecesandputonlooseclothes,preferablycottonpajamas.Readingabookorlisteningtothesamepieceofcalmingmusiceverynightmayhelptoo.Anxietyexcitesthenervoussystem,makingyoumorealert.Writedownyourworriesandpossiblesolutionsbeforeyougotobed,thenstopthinkingaboutthem!Tip4of5:Cu