CHAPTER 12: COMPLEMENTARY MIND-BODY INTERVENTIONS

SECTION 1: SLEEP WELLNESS

page 318

THE SCIENCE OF SLEEP (page 318)

(8 min)

Covassin & Singh (2016) Sleep Duration and Cardiovascular Disease Risk: Epidemiologic and Experimental Evidence

Depner et al (2014) Metabolic consequences of sleep and circadian disorders

Harrison & Horne (1999) One night of sleep loss impairs innovative thinking and flexible decision making

Leproult (2010) Role of sleep and sleep loss in hormonal release and metabolism

Martinez-Gonzalez et al (2004) REM sleep deprivation induces changes in coping responses that are not reversed by amphetamine

Naiman (2017) Dreamless: The silent epidemic of REM sleep loss

Pilcher & Huffcutt (1996) Effects of sleep deprivation on performance: a meta-analysis

Rasch et al (2013) About sleep's role in memory

St-Onge & Shechter (2014) Sleep disturbances, body fat distribution, food intake and/or energy expenditure: pathophysiological aspects

THE IMPORTANCE OF SLEEP AND INTERVENTIONS TO IMPROVE IT

(5 min)

Burkhart & Phelpsb(2009) Amber lenses to block blue light and improve sleep: a randomized trial

Chen et al (2010) Sleep hygiene education: efficacy on sleep quality in working women

Drake et al (2013) Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed

Figueiro et al (2011) The impact of light from computer monitors on melatonin levels in college students

Giannotti et al (2002) Circadian preference, sleep and daytime behavior in adolescence

Lehrner et al (2005) Ambient odors of orange and lavender reduce anxiety and improve mood in a dental office

Nagashima et al (2018) Bright-light exposure during daytime sleeping affects nocturnal melatonin secretion after simulated night work

Sasseville et al (2006) Blue blocker glasses impede the capacity of bright light to suppress melatonin production

Troynikov et al (2018) Sleep environments and sleep physiology: A review

SCREEN FOR SLEEP QUALITY (page 318)

PSQI (Pittsburgh Sleep Quality Index)

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SECTION 2: MEDITATION

page 319

TYPES OF MEDITATION (page 319)

Mindfulness/Guided Meditation

10 min

Maharishi Mahesh Yogi: Introductory Lecture on Transcendental Meditation

1.75 hours

"Transcendental Meditation"

3.5 hrs

SECTION 3: QI GONG & TAI CHI

pages 320-323

WHAT'S THE DIFFERENCE BETWEEN QI GONG AND TAI CHI? (page 320

Lee Holden, Qigong instructor (6 min)

QI GONG (page 320)

TRADITIONAL QI GONG

Alice and Tan, Bugis, Singapore (3 min)

QI GONG SESSION

Marissa, Yoga and Qigong instructor (30 min)

TAI CHI (pages 320-321)

Figure 12-3.2. Tai chi Yang (page 321)

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TAI CHI EDUCATIONAL VIDEOS (page 321)

Paul Lam, Physician

(1) Introduction to Tai Chi and a five-minute tai chi to relieve stress and improve immunity (35 min instruction); (2) tai chi for osteoporosis (26 min); (3) three tricks to relieve stress and boost immunity (13 min); (4) tai chi for arthritis and fall prevention (2 min)

SECTION 4: YOGA

pages 324-327

ASANA YOGA (page 325)

12 BASIC POSES

Efficacy of Yoga as an Intervention (pages 326-327)

Wims et al (2017) The Use of Yoga by Physical Therapists in the United States

Asana Yoga

15 MIN

Pranayama Yoga

16 min

BONUS: PILATES vs YOGA

page 328

4 min

Pilates: Beginner's Mat Session

10 min

Pilates: Reformer Session

14.5 min

STRESS MANAGEMENT STRATEGIES

SURVEY

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