Balance Flashcards
What is the primary question to ask when assessing a patient
“Tell me about your life”
Limit naps to ___ minutes
30
avoid this close to bedtime
caffeine
you should have this type of activity daily
aerobic exercise
avoid foods that cause ____
indigestion
ensure exposure to ____lighting
natural
have a ___ bedtime routine
relaxing
ensure _____ sleep environment
pleasant
A professional organization developed what types of recommendations for sleep duration
age-specific
recommended sleep amount for teenagers? What is the age group
14-17 yrs; 8-10 hours
recommended sleep amount for younger adults? what is the age group
18-25 yrs; 7-9 hours
recommended sleep amount for adults? what is the age group
26-64 yrs; 7-9 hours
recommended sleep amount for older adults? what is the age group
65+; 7-8 hours
what is the ideal temperature in a room
65 degrees
at what time does the body reach its lowest temperature
5:00 am
what is one reason that studies say people have insomnia
they have improper regulation in body temperature
definition of thermoregulation
the maintenance of a particular temperature by physiologic and behavior mechanisms- balance between heat loss and heat production
4 factors that affect the thermoregulation in aging populations
- average body temperature
- decreased ability of blood vessels to constrict and dilate
- reduced ability to sweat
- decreased metabolism
what are the 6 things that decrease with sleepiness/fatigue
- vigilance(alertness)
- reaction time
- memory
- psychomotor coordination
- information processing
- decision making ability
driving while drowsy is compared to….
driving with BAC close to the legal limit
these are repetitive head drops and last only a few seconds
microsleeps
What are some substitutes for sleep
none. you should be well rested
what are 4 signs of drowsiness
- frequent blinking
- trouble keeping eyes open/focused
- memory lapses/daydreaming
- drifting into lanes or rumble strip
what are the 2 interventions for drowsiness
- 20-minute nap
2. 2 cups of coffee or equal caffeinated drink
This is when the switch is always “on”. Your worries are on an endless loop
anxiety
This is when the day drags on. Daytime drowsiness can be a result of mood-related poor sleep or low mood itself
depression
What is the verse that we should remember when life gets overwhelming/busy
Psalm 46:1 “God is our refuge and strength, an ever-present help in trouble”
Be ____ when something different or stressful occurs…or when what you should do isn’t clear
patient
___ and ___ ___ what He is saying to you based on who He is.
Hear; act on
you should do this rather than react based on your limited skills, insight, and ability to read the future
respond
move ____ the opportunities knowing He will do His part.
toward
do this as an act of Worship
exercise
5 benefits of exercise
- improved cardiac function
- improved breathing ability
- increased use of glucose and fatty acids
- improved GI motility
- increased production of body heat (burn calories)
This is known as our internal clock. What chemical does it influence in our bodies on a 24 hr cycle telling our bodies when to become drowsy or awake
Circadian rhythm; melatonin
these 2 health risks increase with insufficient sleep
- high blood pressure
2. heart problems
