HEP Flashcards
What is poor sleep associated with?
Cardiovascular disease
Diabetes
Cancer
Weight gain
Immune deficiencies
Dementia
Signs of sleep deprivation
- falling asleep by late morning
- needed caffeine to function optimally
- needing alarms to wake up ever morning
- easily distracted
- lack of energy
- more irritable
- emotionally volatile
Typical problems with sleep
Initial insomnia
Recurrent wakenings
Early morning wakening
Parasomnia - night terrors, sleep walking
Narcolepsy - brain condition that causes person to suddenly fall asleep
Average UK adult sleep length
6.5 hours
How to help with sleep
- avoid blue light 1 hour before
- avoid caffeine
- alcohol can suppress REM
- keep body cool
- sleep schedule
- relax before bed
Why is alcohol bad for sleep?
Suppress REM sleep
Recommended amount of sleep for 5-12 year olds
10 hours
Recommended hours of sleep for teenagers
9 hours
Recommended hours of sleep for adults
7-9 hours
What is motivational interviewing?
A direct, client-centered, counselling style for eliciting behaviour change by helping clients to explore and resolve ambivalence
What does ESSENCE stand or?
Environment
Stress management
Spirituality
Exercise
Nutrition
Education
What does SMART stand for?
Specific
Measurable
Achieveable
Relevant
Time bound
Order of sleep diagram from top to bottom
Wake
REM
Stage 1
Stage 2
Stage 3
Stage 4
What is the comma?
A short one minute exercise, slow breathing and become aware of environment and sounds within it
What suppresses melatonin?
Blue light
