Sleep health PPT

No useless and correct nonsense, no IQ tax that goes against common sense, and no harsh requirements that exceed the capabilities of ordinary people. I have been working on sleep-related PPTs for corporate and community health education for three years. I have encountered the pitfalls of explaining sleep stages in too detail and falling asleep. I also tried to explain it to an Internet company and received more than 20 feedbacks half a month later saying that sleep quality improved by 30%. The following content is the practical framework and practical information I compiled. You can use it directly after you take it and modify it.

First, let’s talk about the easiest pitfalls in content selection: don’t put “you must sleep for 8 hours” as an iron rule on the first page. It will really dissuade half of the people. In fact, there has always been controversy in the industry about sleep duration. The consensus of traditional sleep medicine is that 7-9 hours is a normal range for adults. However, recently the Stanford sleep research team also proposed the term "individual sleep duration threshold" - people born with DEC2 gene mutations can sleep 4-6 hours a day without affecting cognitive function and health status. There is no need to force 8 hours, which will only increase anxiety. I specifically added this point when I was giving a presentation to the Internet operations team. A young man who had been sleeping 6 hours a day all year round raised his hand and said, "I finally don't have to use the sleep app every day to count the hours, because I blame myself for not getting enough 8 hours of sleep." Later, he reported that he changed the habit of counting sleep points before going to bed, and fell asleep 20 minutes faster.

Oh, yes, there is also the "organ detoxification schedule" that has been passed down for many years. It is best not to put it directly in PPT as the truth. There is a big difference in cognition between Chinese and Western medicine on this topic: The Meridian Flow Theory of Traditional Chinese Medicine does correspond to the movement patterns of viscera, qi and blood at different times, and is suitable for reference by people who have a stable schedule all year round.； However, modern clinical medicine believes that human body detoxification is a continuous process in which the metabolic system and the immune system work together. It will not be stuck in a certain link just because you go to bed one hour late. As long as you have a fixed sleep rhythm every day, even for people who go to bed at 2 a.m. and start the night shift at 10 a.m. as long as the sleep is deep enough, the impact on health will not be as great as rumored. When I gave a lecture to the night shift couriers in the logistics park last year, I made a point of explaining this controversial point clearly. Many young men said that they were always afraid that they would be "poisoned" if they stayed up late to work. After listening to this, they felt less psychologically burdened and their sleep quality was actually much better.

Don't always give everyone the harsh requirements of "the sleeping environment should be maintained at 18-22°C and the humidity at 40%-60%". How can ordinary people hold the thermometer and hygrometer card parameters every day? Just like when you tell a novice fitness practitioner that the standard knee angle for squats is useless, it is better to let him walk for 30 minutes every day. The same is true for sleep science. First, give the lowest threshold action plan, and then provide advanced options. In the PPT I made for the courier group, I directly changed these rules and regulations to "Don't sleep shirtless with the air conditioner blowing in the summer and your shoulders will hurt. In the winter, don't sleep with your head covered and feel stuffy. If the rental house is too bright, spend 9.9 yuan to buy a light-blocking eye mask. It is much more useful than buying a mattress worth thousands of dollars." The feedback was very good, and many people said that they bought a single eye mask when they returned home.

Oh, and the most frequently asked question is "Can melatonin be taken?" Don't beat it to death or tout it as a miracle drug. Just explain the different applicable scenarios clearly: Clinicians generally recommend that people with jet lag or short-term insomnia can take it in small amounts. A single dose should not exceed 3 mg. However, long-term use is not recommended. Firstly, it may disrupt the rhythm of melatonin secretion. Secondly, many over-the-counter melatonin doses on the domestic market exceed the standard. If you take it, you will be drowsy the next day and affect your work.； However, there are also supporters of natural therapy who believe that as long as you don’t touch your mobile phone one hour before going to bed every day to reduce the suppression of melatonin secretion by blue light, there is no need to supplement at all. Both opinions are based on which you can choose according to your own situation.

Don’t make the presentation an academic report full of words. When talking about the sleep cycle, don’t put a line chart full of terminology. Just insert a small cartoon with the caption “You turn over and wake up occasionally about 90 minutes after falling asleep. This is normal, not because you have poor sleep.” When I lectured to the elderly in the community last time, many aunts said that they always felt that they had insomnia if they woke up once at night. Now they are finally relieved. Don’t put negative content in the entire article, such as “If you don’t sleep well, you will get cancer or die suddenly.” People will be more anxious and unable to sleep. Instead, you can add a page of emergency plans: “If you really don’t go to bed until two or three o’clock, don’t catch up on more than an hour of sleep the next day. Get up at a normal time and squint for 20 minutes at noon, which is much better than if you sleep all morning and suffer from jet lag.” It is much more practical than the empty reminder “Don’t stay up late.”

To be honest, I have given so many lectures on sleep health, and my biggest feeling is that half of everyone’s sleep problems now are due to disordered work and rest, and half are caused by scaring themselves. So every time I make a PPT, I leave a small note on the last page: "Don't force yourself to go to bed early after listening to this today. If you can't fall asleep after lying down for 20 minutes, get up and sit down for a while. Read two pages of leisure books before going to sleep. The more you force yourself, the more you can't fall asleep." Every time I say it, everyone laughs and relaxes - the essence of making sleep health PPT is never to teach everyone to be a perfect "sleep top student", but to help everyone reduce unnecessary sleep anxiety and find a work and rest rhythm that suits them.