EFFECTS OF SLEEP DISTURBANCES AND POSSIBLE TREATMENTS Flashcards
EFFECTS OF SLEEP DISTURBANCES AND POSSIBLE TREATMENTS: Partial sleep deprivation on a person’s affective (amplified emotional responses), behavioral and cognitive functioning
- Affective changes due to acute sleep
INCREASE IN NEGATIVE EMOTIONS
INABILITY TO COPE WITH STRESS
EFFECTS OF SLEEP DISTURBANCES AND POSSIBLE TREATMENTS: Partial sleep deprivation on a person’s affective (amplified emotional responses), behavioral and cognitive functioning
- Behavioural changes due to acute sleep
DIFFICULTY COMPLETING ROUTINE TASKS
INCREASE IN RISK TAKING BEHAVIOUR
EFFECTS OF SLEEP DISTURBANCES AND POSSIBLE TREATMENTS: Partial sleep deprivation on a person’s affective (amplified emotional responses), behavioral and cognitive functioning
- Cognitive changes due to acute sleep
POOR DECISION MAKING
REDUCED SPATIAL AWARENESS
EFFECTS OF SLEEP DISTURBANCES AND POSSIBLE TREATMENTS: Partial sleep deprivation on a person’s affective (amplified emotional responses), behavioral and cognitive functioning
- Physical functioning
INCREASED SENSITIVITY TO PAIN
SLOWED REFLEXES
EFFECTS OF CHRONIC PARTIAL SLEEP DEPRIVATION
- Prolonged sleep deprivation (chronic sleep deprivation) may be more dangerous and difficult to overcome
EFFECTS
- Depression
- Heart disease
- Diabetes
- Obesity
- Anxiety disorder
- Some forms of cancer
SLEEP RECOVERY PATTERNS
- Sleep diet
- Sleep Rebound (REM rebound)
- Microsleeps
SLEEP DEBT
- The accumulated amount of sleep loss (when sleep is missed)
SLEEP REBOUND
- When a person is deprived of REM sleep
- A person will spend more time and have better quality of REM sleep the following night after being deprived of REM sleep
MICROSLEEPS
- A brief involuntary period of sleep
- Lasts between 3-15 seconds
- people are usually unaware of microsleeps
- Usually begin after 4 nights without sleep
CHANGES TO A PERSON’S SLEEP WAKE CYCLE
- Circadian rhythm: a biological process that roughly follows a 24 hour cycle
- Circadian phase disorders
- Circadian rhythms can be affected by the environment
- Sleep wake cycle = affected by natural light (day and night)
- Occur = disruptions to a person’s circadian rhythm
- causes them to operate OUT of alignment with their external environment
- CAUSED: intrinsic and extrinsic factors
CIRCADIAN PHASE DISORDERS
- Intrinsic
- Extrinsic
Intrinsic
- Caused by the human body itself.
- e.g: Medical conditions or age related natural shifts
Extrinsic
- cause by environmental or external behavioural factors
- e.g: Shift work, jet lag
CHANGES TO A PERSON’S SLEEP WAKE CYCLE
- Adolescence (Intrinsic)
- During adolescence = hormones shift the internal body clock FORWARD about 1-2 hours = SLEEP WAKE CYLE SHIFT or SLEEP PHASE DELAY
- Delayed release of melatonin
- This shift means that there is a biological need to sleep 1-2 hours longer
CHANGES TO A PERSON’S SLEEP WAKE CYCLE
- Psychological and social pressures on sleep during ADOLESCENCE
- Adolescents often choose to go to bed LATER than in childhood because = need for independence, social, academic and word related demands
- Sleep for some is a low priority
= Result in erratic sleep habits
CHANGES TO A PERSON’S SLEEP WAKE CYCLE
- Shift work (extrinsic)
- Hours of paid employment outside of normal waking day
- Night shifts (nurses or doctors)
- Early morning shifts (baker)
- Shift workers must adjust / override their body’s natural rhythm (cortisol and melatonin)
- Takes about 10 DAYS for the body to adapt
- Quantity and quality of sleep is affected (May experience fragmented sleep). Shifts can also result in partial sleep deprivation
CHANGES TO A PERSON’S SLEEP WAKE CYCLE
- Jet lag (extrinsic)
- SYMPTOMS
- Disturbed sleep
- Daytime fatigue
- Difficulty concentrating or functioning
- Stomach problems or constipation
- Mood changes
- Also known as time zone change syndrome
- Also known as desynchronizes
- Occurs = people travel rapidly from east to west, or west to east in an aircraft
- Jet lag is a PHYSIOLOGICAL condition that affects our body’s circadian rhythms = a circadian rhythm disorder.
- Sleep wake cycle / hormone regulation = out of sync
DYSSOMINAS
- Disorders of sleep or wakefulness
- Produce either excessive sleepiness or difficulty in initiating or maintaining sleep
- Inability to regulate sleep-wake cycles
- e.g. Sleep onset insomnia
DYSSOMINAS: SLEEP-ONSET INSOMNIA
- Causes: Acute
- Significant life stress (e.g. job loss / death of a loved one)
- illness
- Cause: Chronic
- Depression and/or anxiety
- Chronic stress
- Pain or discomfort at night
- Symptoms
- Mood swings
- Irritability
- Constantly tired
- Feeling depressed
- Anxious
INSOMNIA = the inability to sleep adequately regardless of opportunity to do so
- The most common sleep disorder (13-33%) of the population
- Diagnosis = permit for at least 1 month
- Diagnosis = considered chronic if it persists for more than 6 months
SLEEP-ONSET INSOMNIA
- Inability to fall asleep at the beginning of the night when the normal sleep onset would begin.
PARASOMINAS
- Clinical disorders
- Consist of mainly of INAPPROPRIATE physical behaviors that intrude predominantly during sleep
- e.g. Sleep walking
- e.g. Nightmares
PARASOMINAS: SLEEP WALKING (SOMNAMBULISM)
- Causes
- Sleep deprivation
- Stress
- Sleep schedule disruptions
- Symptoms
- Sleep talking
- Sleep walking
- Little or no memory of the event
- Screaming (sleepwalking occurs in conjunction with sleep terrors)
- A behaviour disorder that originates during sleep
- Results in waking or performing complex behaviors while asleep
- Sleep walker = remains in deep sleep - he/she may be difficult to awaken and will probably not remember the sleepwalking incident
INTERVENTIONS TO TREAT SLEEP DISORDERS
* CBT (Cognitive Behavioral therapy)
- Aims to help a person identify and challenge unhelpful thoughts
- Learn practical self-help strategies
- Designed to being about positive and immediate changes in the person’s quality of life
- Show: how their thinking affects their mood and TEACH them how to think in a. less negative way about life
INTERVENTIONS TO TREAT SLEEP DISORDERS
- CBT-I (Cognitive Behavioral therapy for Insomnia)
- Detailed sleep diary
- An effective treatment for chronic sleep problems
- Identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep
- Helps a person overcome the UNDERLYING causes of your sleep problems
HOW DOES IT HELP:
- teaches the person to recognize and change beliefs that affect your ability to sleep
- Help control or eliminate negative thoughts and worries that keep you awake
- Behaviours - helps develop good sleep habits and AVOID behaviors that keep you from sleeping well
INTERVENTIONS TO TREAT SLEEP DISORDERS
- CBT-I (Cognitive Behavioral therapy for Insomnia) TECHNIQUES
- Sleep environment improvement
- Remaining passively awake
- Biofeedback
SLEEP ENVIRONMENT IMPROVEMENT
- Create a comfortable sleep environment
- e.g. Keeping your bedroom quiet, dark and cool
- e.g. Not having a TV in the bedroom
- e.g. Hiding the clock from view
REMAINING PASSIVELY AWAKE
- Also known as paradoxical intention
- Avoiding any effort to fall asleep
- Letting go of worries (that prevent you from falling asleep) can help you relax and make it easier to fall asleep
BIOFEEDBACK
- To observe biological signs such as heart rate and muscle tension
- Record your daily patterns. This can help identity patterns that affect sleep
BRIGHT LIGHT THERAPY (with reference to CIRCADIAN PHASE DISORDERS)
- What is light therapy?
- Why is light therapy used?
- Why is artificial light used?
- Light therapy = phototherapy
- Treatment that consists of exposure to artificial light
- Artificial light = intended to stimulate sunlight
- Artificial light = used in a controlled environment at set times
- Used to treat a number of circadian rhythm disorders (e.g. jet lag, shift work fatigue)
BRIGHT LIGHT THERAPY (with reference to CIRCADIAN PHASE DISORDERS)
- Why is light therapy used?
- Why is artificial light used?
- Used to EXPOSE your eyes to intense but safe amounts of light for a specific and regular amount of time
- Artificial light = Used to affect the body clock in the same way that sunlight does
BRIGHT LIGHT THERAPY (with reference to CIRCADIAN PHASE DISORDERS)
- Light therapy
- Requires high intensity light (approx. 10,000 lux)
- Last about 30 minutes but can last 15 minutes-2 hours
BRIGHT LIGHT THERAPY
* Steps
1 - Directions 2 - Before 3 - During 4 - After 5 - At home
1) position the light box approx. 30-60 cm from your face. Offset the light box to a 30-45 degree angle, like sunlight coming in a window
2) Before shift: 15-30 minutes at the start of the day
3) During shift: 15-30 minutes during he first half of your shift (energy boost)
4) After shift: Use sunglasses to avoid sun exposure on your way home. Do not use the light box and darken your room as much as possible
5) At home: Avoid exposure to any light before you go to sleep. (This includes: TV and computer monitors). OPTIONAL: wear an eye mask to block 100% of the light
