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medicine cabinet > Insomnia and Mindfulness > Flashcards

Insomnia and Mindfulness Flashcards

1
Q

insomnia

A

characterized by difficulty falling asleep, waking up during the night and not able to fall back asleep, and not feeling refreshed after sleeping

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2
Q

short term insomnia

A

lasts less than 3 months and affects 30-50% of the population

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3
Q

chronic insomnia

A

lasts at least 3 months and affects 5-10% of the population

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4
Q

stage 1 NREM

A

light sleep and dozing off

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5
Q

stage 2 NREM

A

muscles relax, brain waves slow down, heart rate and breathing slow down, and important for memory

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6
Q

stage 3 NREM

A

deep sleep, eyes and muscles fully at rest, important for body repair

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7
Q

REM sleep

A

dream stage, brain activity and oxygen use increases

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8
Q

sleep deprivation symptoms

A

Irritability
Fatigue
Drowsiness
Anxiety
Depression
Decreased concentration
Memory impairment

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9
Q

non-modifiable factors of insomnia

A

females
advanced age
stressful life events

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10
Q

lifestyle causes of insomnia

A

Excessive caffeine, alcohol or tobacco use
Irregular work schedule
Lack of exercise
Using devices before bed
Inconsistent sleep schedule

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11
Q

health conditions associated with insomnia

A

Depression
Anxiety disorders
Sleep apnea
Pregnancy
Chronic pain
Urinary disorders
Neurological conditions

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12
Q

circadian rhythm

A

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

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13
Q

melatonin

A

produced by pineal gland and production decreases in presence of light
- regulates sleep wake cycles and starts declining after age 40

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14
Q

what is the first line insomnia treatment

A

cognitive behavioral therapy
- focuses on restructuring thoughts, feelings and behaviors that might be contributing to insomnia
- sleep restriction, relaxation, stimulus control, and sleep hygiene

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15
Q

OTC for insomnia

A

antihistamines and combination products

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16
Q

antihistamines

A

diphenhydramine (benadryl, Zzzquill) and doxylamine (unisom)

17
Q

side effects of antihistamines

A

confusion in elderly and hangover effect

18
Q

combination products

A

products with PM that contain diphenhydramine or doxylamine
- avoid these unless additional ingredients are needed

19
Q

dietary supplements for insomnia

A

melatonin
valerian
kava
chamomile
aromatherapy

20
Q

melatonin (DS) dosage and use

A

dosage: 1-5mg initially, doses of 10mg are also safe
take 30-60 mins before bed

21
Q

melatonin (DS) side effects

A

headache, nausea, morning drowsiness

22
Q

how long is self admisitered use safe for melatonin

A

10 days

23
Q

valerian dosage and use

A

400-900mg
take 30-120 mins before bed

24
Q

side effects of valerian

A

dizziness, drowsiness, mental slowness, vivid dreams, headache, stomach upset, liver toxicity
- withdrawal symptoms are possible

25
Q

how long is use for valerian safe till?

A

6 weeks

26
Q

kava

A

beverage or extract prepared from plant native to western and pacific islands

27
Q

side effects of kava

A

drowsiness, dry mouth, upset stomach, headache, memory problems, tremor, liver toxicity

28
Q

chamomile

A

available as tablets or tea
contains apigenin: acts of benzodiazepine receptors in brain

29
Q

chamomile use and side effects

A

45-60 mins before bed
nausea and dizziness
people allergic to ragweed may have allergic reaction to chamomile

30
Q

aromatherapy

A

derived from plants
put on pillow or diffused
lavender is good for sleep

31
Q

seeking medical attention for insomnia

A

Age under 12 or over 65
pregnant
Chronic insomnia
Frequent nighttime awakenings
Underlying condition causing insomnia
OTC failure after 7-10 days

32
Q

risk factors for daytime drowsiness

A

Poor quality sleep
Depression
Chronic pain
Smoking
Males
Sleep apnea

33
Q

otc for daytime drowsiness

A

caffiene

34
Q

caffeine dosage and examples

A

adults: 200mg every 3-4 hours
max 400mg per day
NoDoz and Vivarin

35
Q

caffeine side effects

A

anxiety, irritability, fast heartrate, insomnia, tremor, nervousness, sweating, nausea, withdrawal symptoms
Caution use with underlying heart disease

36
Q

seeking medical attention for daytime drowsiness or fatigue

A

Under 12 years old
Pregnancy
Heart condition
Anxiety
Medication-induced drowsiness
Chronic fatigue (over 6 months)
Sleep hygiene not effective after 7-10 days

37
Q

9 attitudes of mindfulness

A

Non judging
Patience
Beginner’s Mind
Trust
Non-Striving
Acceptance
Letting Go
Gratitude
Generosity

38
Q

seeking medical attention for stress and anxiety

A

Experiencing physical symptoms
Panic attacks
Trouble sleeping, memory issues, trouble concentrating
Procrastination and avoidance
Overthinking and constant worrying
Feeling agitated or restless

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