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NURS 2510: Human growth and development > class #3 sleep > Flashcards

class #3 sleep Flashcards

1
Q

what is sleep?

A

the natural periodic suspension of consciousness during which the powers of the body are restored.

for general purposes, the most important idea is that sleep is natural, necessary, involves a shift in physiological and neurological activity and is intended to be restorative.

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2
Q

what are the two internal biological mechanisms regulate wakefulness and sleep?

A

sleep-wake homeostasis/ homeostatic drive
circadian rhythms

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3
Q

true or false: the longer one stays awake the pressure gets stronger and reaches low after good quality sleep

A

true

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4
Q

what is sleep debt?

A

this is essentially when your not getting enough sleep

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5
Q

what is a circadian rhythm?

A

physical, mental, and behavioural changes that follow a 24 hr cycle

control a wide variety of body functions (temp, hormones)

Directed by a master clock, group of neurons called suprachiasmatic nucleus located in the hypothalamus

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6
Q

what is the strongest cue for circadian rhythms?

A

light/dark cycle of the sun

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7
Q

where is the suprachiasmatic nucleus, the director of circadian rhythms located in the brain?

A

hypothalamus

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8
Q

what is the master circadian pacemaker or circadian clock?

A

the brains hypothalamus

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9
Q

true or false: Numerous peripheral circadian oscillators (clocks) throughout the human body do not drive circadian rhythms.

A

false; it does

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10
Q

what are some neurotransmitters associated with wakefulness

A

orexin/hypocretin
serotonin
acetylcholine
histamine
noradrenaline
dopamine

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11
Q

what are some neurotransmitters associated with sleep

A

Adenoise
GABA
Melatonin
Galanin

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12
Q

Whats the reticular activating system?

A
  • (RAS) is a complex bundle of brain nerves responsible for regulating wakefulness and sleep-wake transitions, calm mind and body
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13
Q

what are the two phases of sleep?

A

REM and NREM - 3 stages

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14
Q

how long does a full sleep cycle take?

A

90-110 minutes, most people cycle through four to six cycles per night

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15
Q

what kind of waves are found in REM N1, N2, N3

A

REM - low voltage, high frequency, looks like this when having a dream and your tryna get away

N1- theta
N2- sleep spindle K complex
N3 - delta wave

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16
Q

what kind of movement is found in REM N1 N2 N3

A

REM - feel paralyzed (to keep you safe)
N1 - hypnotic jerks
N2 - eye movement stops
N3 - N/A

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17
Q

what does physiology look like in REM N1 N2 N3

A

REM - HR increase, BP increase, brain activity
N1 - transition from awake to sleep
N2 - decrease temp, rr and hr, muscles
N3-

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18
Q

what does cognition look like in REM N1 N2 N3

A

REM - vivid dreams
N1 - halogenic hallucinations - might hear a voice (as your falling asleep)
N2 - N2 is light sleep
N3 - HR and breathing slow and muscles relax completely - deep sleep

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19
Q

what kind of waves are found when awake and drowsy?

A

awake - beta waves
drowsy - alpha waves

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20
Q

true or false - sleep increases metabolism

A

true

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21
Q

what are some important factors on sleep?

A

healthy brain function and emotional well being
physical health
daytime performance
immune system

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22
Q

what are the sleep duration considerations for infants - adults 18 and older?

A

infants aged 4-12 months - 12-16 hours a day (including naps)

Children aged 1-2 years - 11-14 hours a day (including naps)

Children aged 3-5 years- 10-13 hours a day (including naps)

Children aged 6-12 years - 9-12 hours a day

Teens aged 13-18 years - 8-10 hours a day

Adults aged 18 years or older 7-8 hours a day

23
Q

how does sleep vary?

A

age - more sleep required during rapid growth
health - stress and illness
genetics
sleep debt
circadian rhythm

24
Q

true or false: Children tend to sleep more soundly, deeply

A

true

25
Q

true or false: Sleep of older adults more fragmented,and lighter

A

true

26
Q

what does insufficient sleep cause?

A

obesity
vehicle crashes
worker error
chronic diseases such as heart disease, diabetes and cancer
premature death

27
Q

what does healthy sleep cause?

A

safety
good mental health and body weight
feelings of wellness
preventing infections and development of many chronic illnesses

28
Q

what are some primary sleep disorders?

A

Insomnia
Obstructive sleep apnea
Restless leg syndrome
Circadian rhythm sleep disorders
hypersomnia(Narcolepsy)
and Parasomnias include various behaviours such as sleepwalking, sleep terror and REM behaviour disorders.

29
Q

what are some secondary sleep disorders?

A

These disorders occur due to other situations and correcting that situation should resolve the problem

30
Q

what connects to circadian rhythm sleep disorders?

A
  • jet lag/shift work sleep disruptions , melatonin: body can decrease production of it naturally
  • advanced sleep phase disorder (body circadian rhythm is altered)
  • delayed sleep phase disorder(night owls)
31
Q

what can shift work (long work hours) disrupt?

A

circadian rhythms, sleep and family/social life (cause problems and reduce productivity)

32
Q

what are some sleep disordered breathing?

A

Obstructive sleep apnea (soft palate collapsing, enlarged tonsils, tongue falling back)

Obesity hypoventilation syndrome (intervention: sleep a little up right)

Central sleep apnea (neurological)

33
Q

what is insomnia?

A

inability to fall asleep or stay asleep, common disorder with several risk factors
these include:
advancing age, family history, gender (females), lifestyle/sleep habits, stress, medical and psychiatric disorders

34
Q

what are some factors that affect insomnia?

A

spiritual factors

social factors: responsibilities, work, family, loneliness, boredom

psychological factors: anxiety, depression, dementia, grief, loss

physiological factors: pain/discomfort, respiratory distress, immobility, meds

35
Q

what is narcolepsy?

A
  • an uncommon sleep disorder that causes periods of extreme daytime sleepiness and sudden brief episodes of deep sleep during the day (can be dangerous)
36
Q

what is the physiology of narcolepsy?

A

A chronic neurological disorder caused by a deficiency of neuropeptide (hypocretin) that results in the brain’s inability to regulate properly sleep– wake cycles.

37
Q

what are some parasomnias?

A

somnambulism: (sleep walking) - most frequent in children (school aged), also occur in adults

sleep terrors - mostly not remembered, deep sleep cant be woken up (mostly kids that dont get good sleep)

Enuresis: bed wetting, usually grow out of it

38
Q

what screening tool can you use to see how sleepy you are?

A

Epworth Sleepiness scale

39
Q

true or false: sleep assessment can be very subjective

A

true

40
Q

what are some sleep related movement disorders?

A

restless leg syndrome and periodic limb movement during sleep

cause: low iron, genetic secondary to other health conditions

Symptoms: crawling feeling, women esp. pregnant, worse in evening and night, disturbs sleep, PLMS common

treatment: moderate exercise, iron, calcium(some studies say this), water if dehydrated

dopaminergic agents, anticonvulsants, benzodiazepines, opioids (severe

41
Q

what does a sleep assessment consist of ?

A

◦ History
◦ Examination Findings: Physical examination
◦ Micrognathia, retrognathia, enlarged tonsils
◦ Body mass index (BMI).
◦ Physical examination of respiratory and cardiac function
◦ Medical history and Medication review
◦ Diagnostic Tests
◦ Polysomnogram
◦ Focused interviews

42
Q

what are some ways to manage sleep issues

A

primary prevention: how to make sleep better
secondary prevention: screening
collaborative interventions: sleep hygiene
Pharmacologic agents

43
Q

what are some pharmacologic agents used for sleep?

A

Anticonvulsants
Antidepressants
Antihistamines
Benzodiazepines
Benzodiazepines receptor like agents
Melatonin receptor agonists
Herbals
OTC (short term)

44
Q

what are some “do’s” when thinking of sleep health strategies

A

Make sleep a priority
* Gear down
* Organize your home and work life to promote good- quality sleep
◦ A good sleep environment that is very dark, quiet, cool, and comfortable can improve sleep
◦ Avoid watching TV, reading, or working in the bedroom. Keep bedroom temperature cool
◦ Eat a small snack before bedtime

45
Q

what are some “do not’s” when thinking of sleep health strategies

A

Avoid the following before bedtime:
* Heavy, spicy meals 2 to 3 hours before, Liquids (to avoid having to get up during sleep), and alcohol, which promotes sleep onset but causes early awakening and sleep disturbances. If you plan to drink alcohol, have it several hours before bedtime.
Exercise: if you have trouble falling asleep, try finishing the exercise at least 3 hours before bedtime.
◦ Consistent Sleep Times Improve Sleep.
◦ If you have any of the following symptoms of common sleep disorders, see your healthcare provide

46
Q

true or false: non pharmacological treatments are always the best #1 line treat for insomnia; combined with short term meds

A

true

47
Q

non pharmacological treatments

A

thought stopping
relaxation
Massage
Pacing
Meditation
Mindfulness
Yoga

48
Q

what term does this describe: natural, necessary, involves a shift in physiologic and neurologic activity, and is intended to be restorative.

A

sleep!

49
Q

true or false: Sleep occurs in a cyclic pattern following intermitent periods of wakefulness for the majority of humans.

A

true

50
Q

true or false: some people may not feel restored and refreshed after a period of sleep.

A

true

51
Q

true or false: the scope of sleep ranges from restorative sleep that results in an individual feeling rested to impaired sleep leaving the individual not feeling rested or refreshed.

A

truuuuu

52
Q

select all that are true regarding sleep:
Movement must be through all four stages before reaching REM.

Each stage lasts generally from 5 to 15 minutes (N1-N4) , and the entire cycle through all four stages plus REM typically takes 90 to 110 minutes.

Periods of REM become progressively longer as the individual completes successive sleep cycles, and the final period of REM may last as long as 1 hour.

A

all true

53
Q

true or false: these are common conditions that affect sleep: Anxiety
* Arthritis
* Asthma
* Cancer
* Chronic obstructive pulmonary disease
* Chronic kidney disease
* Depression
* Diabetes
* Epilepsy
* Febrile conditions
* Fibromyalgia
* Gastroesophageal reflux disease Heart failure
* Hyperthyroidism
* Menopause
* Pain
* Parkinson disease
* Stroke

A

all true

NURS 2510: Human growth and development (11 decks)

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