Insomnia and Mindfulness Flashcards
insomnia
characterized by difficulty falling asleep, waking up during the night and not able to fall back asleep, and not feeling refreshed after sleeping
short term insomnia
lasts less than 3 months and affects 30-50% of the population
chronic insomnia
lasts at least 3 months and affects 5-10% of the population
stage 1 NREM
light sleep and dozing off
stage 2 NREM
muscles relax, brain waves slow down, heart rate and breathing slow down, and important for memory
stage 3 NREM
deep sleep, eyes and muscles fully at rest, important for body repair
REM sleep
dream stage, brain activity and oxygen use increases
sleep deprivation symptoms
Irritability
Fatigue
Drowsiness
Anxiety
Depression
Decreased concentration
Memory impairment
non-modifiable factors of insomnia
females
advanced age
stressful life events
lifestyle causes of insomnia
Excessive caffeine, alcohol or tobacco use
Irregular work schedule
Lack of exercise
Using devices before bed
Inconsistent sleep schedule
health conditions associated with insomnia
Depression
Anxiety disorders
Sleep apnea
Pregnancy
Chronic pain
Urinary disorders
Neurological conditions
circadian rhythm
body’s natural clock that tells your body when to sleep/be awake
- controls hormones, digestion and body temp
light and dark are main influences
melatonin
produced by pineal gland and production decreases in presence of light
- regulates sleep wake cycles and starts declining after age 40
what is the first line insomnia treatment
cognitive behavioral therapy
- focuses on restructuring thoughts, feelings and behaviors that might be contributing to insomnia
- sleep restriction, relaxation, stimulus control, and sleep hygiene
OTC for insomnia
antihistamines and combination products
antihistamines
diphenhydramine (benadryl, Zzzquill) and doxylamine (unisom)
side effects of antihistamines
confusion in elderly and hangover effect
combination products
products with PM that contain diphenhydramine or doxylamine
- avoid these unless additional ingredients are needed
dietary supplements for insomnia
melatonin
valerian
kava
chamomile
aromatherapy
melatonin (DS) dosage and use
dosage: 1-5mg initially, doses of 10mg are also safe
take 30-60 mins before bed
melatonin (DS) side effects
headache, nausea, morning drowsiness
how long is self admisitered use safe for melatonin
10 days
valerian dosage and use
400-900mg
take 30-120 mins before bed
side effects of valerian
dizziness, drowsiness, mental slowness, vivid dreams, headache, stomach upset, liver toxicity
- withdrawal symptoms are possible
how long is use for valerian safe till?
6 weeks
kava
beverage or extract prepared from plant native to western and pacific islands
side effects of kava
drowsiness, dry mouth, upset stomach, headache, memory problems, tremor, liver toxicity
chamomile
available as tablets or tea
contains apigenin: acts of benzodiazepine receptors in brain
chamomile use and side effects
45-60 mins before bed
nausea and dizziness
people allergic to ragweed may have allergic reaction to chamomile
aromatherapy
derived from plants
put on pillow or diffused
lavender is good for sleep
seeking medical attention for insomnia
Age under 12 or over 65
pregnant
Chronic insomnia
Frequent nighttime awakenings
Underlying condition causing insomnia
OTC failure after 7-10 days
risk factors for daytime drowsiness
Poor quality sleep
Depression
Chronic pain
Smoking
Males
Sleep apnea
otc for daytime drowsiness
caffiene
caffeine dosage and examples
adults: 200mg every 3-4 hours
max 400mg per day
NoDoz and Vivarin
caffeine side effects
anxiety, irritability, fast heartrate, insomnia, tremor, nervousness, sweating, nausea, withdrawal symptoms
Caution use with underlying heart disease
seeking medical attention for daytime drowsiness or fatigue
Under 12 years old
Pregnancy
Heart condition
Anxiety
Medication-induced drowsiness
Chronic fatigue (over 6 months)
Sleep hygiene not effective after 7-10 days
9 attitudes of mindfulness
Non judging
Patience
Beginner’s Mind
Trust
Non-Striving
Acceptance
Letting Go
Gratitude
Generosity
seeking medical attention for stress and anxiety
Experiencing physical symptoms
Panic attacks
Trouble sleeping, memory issues, trouble concentrating
Procrastination and avoidance
Overthinking and constant worrying
Feeling agitated or restless
