comfort, rest, and sleep Flashcards
what is sleep essential for
- Sleep is essential for health and healing. Without quality sleep, the body is not adequately able to rejuvenate.
what does inadequate sleep do
- Inadequate sleep will affect almost
every system in the body, potentially leading to chronic health problems such as depression, heart disease, hypertension, and
diabetes.
what is the circadian rhythm
Internal process that controls the
sleep-wake cycle.
* Occurs approx. every 24 hours.
* Regulates a client’s biological clock and causes them to be sleepy at night and wake on their own in the morning.
* Synchronizes with environmental cues such as light and temperature; however, the body
will maintain circadian rhythms without prompts.
what is sleep-wake homeostasis
Assists the body to remember to sleep after a given time.
* Regulates the level of sleep according to the amount of sleep deprivation a client is
experiencing.
* Affected by factors such as the lighting in a room, medications, caffeine, foods, sleep environment, and stress.
the brain structures that are essential to sleep
- Hypothalamus
- Suprachiasmatic Nucleus:
- Brain Stem:
- Thalamus:
- Pineal Gland:
the hypothalamus being essential to sleep
commands nerve cells, affecting sleep and arousal
the Suprachiasmatic Nucleus being essential to sleep
controls behavioral rhythm directly from the
eyes through light exposure
the brain stem being essential to sleep
controls shift between wake and sleep; pons and medulla oblongata influence rapid eye
movement (REM)
the thalamus being essential for sleep
blocks out external distractions during sleep; transmits images, sounds, and sensations
during REM sleep
the pineal gland being essential for sleep
manufactures melatonin (a natural substance that helps the body prepare for sleep)
stages of sleep: stage 1
- The wake stage/lightest stage of sleep.
- Consists predominantly of alpha and
beta electrical brain waves. - Alpha waves are electrical brain waves in the frequency range of 8 to 12 hertz.
- Beta waves are electrical brain waves in the frequency range of 12 to 30 hertz.
- When a person becomes drowsy and closes their eyes, the alpha waves dominate over the beta waves.
- Breathing is normal, and skeletal muscle tone is present.
- Can last from 1-5 minutes and is approx. 5% of total sleep cycle.
the stages of sleep: stage 2
- Deeper sleep.
- Consists of sleep spindles or K- complex electrical waveforms that trigger the superior temporal gyri, anterior cingulate, insular cortices, and the thalamus.
- Client becomes challenging to awaken.
- Heart rate and body temperature decrease.
- First sleep cycle lasts approx. 25 minutes; however, it becomes progressively longer with each successive sleep cycle.
- Consumes approx. 50% of a total sleep cycle.
- Number of cycles increase with aging.
the stages of sleep: stage 3
Deepest sleep.
* Consists of delta electrical brain waves, which are slower frequency, higher-amplitude signals.
* If awoken in stage three, clients may have mental cloudiness for 30 to 60 minutes.
* During this stage, immune system strengthens, and the muscles, tissues, and bones repair and regenerate.
* Number of cycles decline with aging.
* Can last up to 40 minutes.
the stages of sleep: stage 4
- Includes REM, the dreaming stage.
- Looks like an awake cycle on an EEG; however, the skeletal muscles remain atonic (loss of muscle tone).
- Client’s breathing is irregular and erratic, and their heart rate may be elevated.
- Typically begins 90 minutes after falling asleep.
- Initial cycle lasts 10 minutes and will become longer as the night progresses.
- Can last up to 1 hour.
sleep patterns in newborns and infants
- Newborns’ (birth to 28 days) and infants’ (1 month to 1 year) sleep patterns are separated into multiple sessions.
- Their non-rapid eye movement (NREM) and REM stages occur every 45 to 60 minutes, and their pattern remains mostly in stage three.
- Until 3 months of age, the infant’s sleep pattern is approx. 50% REM cycle.
- As sleep time gradually begins to decrease, at 5 to 6 months of age, the infant is sleeping at night with a daytime nap.
- After 1 year of age, the infant begins to progress towards an adult pattern of sleep.
sleep patterns in adults
- Adults (20-35) spend 2-5% of their sleep time in stage one, 45-55% in stage two, 10-20% in stage three, and 20-25% in REM.
- These sleep cycles occur approximately 4-5 times, while the client is sleeping.
sleep patterns in older adults
- Older adults (65+) have a decrease in stage three sleep cycles and an increase in stage
two. - They wake up more frequently and
take longer to fall asleep. - This pattern may cause older adults to stay in bed longer, leading to other health issues such
as a worsening of musculoskeletal weakness, arthritis, and pulmonary disorders.
recommended hours of sleep
- Newborns (birth to 28 days): 14 -17 hours
- Infants (1 month to 1 year): 12-15 hours
- Toddlers (1-3 years): 11-14 hours
- Preschool (3-6 years): 10-13 hours
- School-age children (6-12 years): 9-11 hours
- Adolescents (12-20 years): 8-10 hours
- Young adults (20-35 years): 7-9 hours
- Middle adults (35-65 years): 7-9 hours
- Older adults (65+): 7-8 hours
what is sleep deprivation
- Sleep deprivation occurs when a client does not meet the body’s biological sleep requirements. Sleep deprivation can affect
higher-order cognitive projects, impair judgment, decrease response time, and trigger seizure disorders, migraines, and tension
headaches.
ways to promote sleep
- Avoid stimulants, such as caffeine, alcohol, and nicotine at least four to six hours before bedtime.
- Remove unnecessary light and noise.
- Establish a bedtime routine, such as taking a warm shower or bath.
- Keep room dark, quiet, and at a comfortable, cold temperature.
- Go to bed only when tired.
- If no sleep in 20 minutes, go to another room and read or listen to music.
- Turn the clock away from view.
- Go to bed and wake up at same time each day.
- Keep naps short and before 3 p.m.
- Complete exercise at least three hours before going to bed.
- Remove work items and televisions from bedroom when possible. The bedroom should be for sleep and sexual activity only.
insomnia
an ongoing inability to sleep despite having the opportunity to do so
apnea
a condition in which there is an absences of inspiratory airflow for a minimum of 10 seconds
hypopnea
associated with a decrease in oxygen saturation and lasts 10 seconds or longer
obstructive sleep apnea (OSA)
is related to recurrent episodes of upper airway collapse and obstruction while sleeping combined with waking from sleep
narcolepsy
a chronic sleep condition characterized by sudden sleepiness and sudden periods of sleep
hypersomnia
a disorder of excessive daytime fatigue without improvement after more sleep
restless leg syndrome (RLS)
also called Willis-Ekbom disease, is an uncontrollable urge to move the legs during sleep
