Role of Sleep in Health and Wellness Flashcards
What is sleep?
Reversible state of unconsciousness and the brain is more responsive to internal than external stimuli
Where is sleep regulated?
Brainstem and hypothalamus
What are two molecules that help regulate sleep?
GABA and acetylcholine
What are two functions of sleep?
Physical restoration
Memory and learning
What drives REM sleep?
Circadian pressure
What drives NREM sleep?
Homeostatic pressure
What 2 stages of sleep are slow waves (delta waves)?
Stage 3 and 4
What percentage are we in REM sleep?
20-25%
How often do we cycle between NREM and REM sleep?
~90 min.
What are two factors that cause a variation in the amount of sleep needed for a person?
Age
Genetics
What are two things that can occur if you get inadequate sleep?
Mood changes
Decrease in productivity
How many hours of sleep do elementary age students need?
10-11 hours
What defines a short sleeper?
<6 hours per night
How many days out of 30 do 25% of US adults report not getting sufficient sleep?
15 days
What is the most common sleep complaint in the US?
Insomnia
What are 4 major sleep disorders?
Insomnia, Narcolepsy, Restless leg syndrome, sleep apnea
What defines primary insomnia?
no underlying cause
What defines secondary insomnia?
underlying cause
What defines acute or episodic insomnia?
<4 weeks
What defines chronic insomnia?
> 1 month
Does acute or chronic need professional attention?
Chronic insomnia
How many patients are affected by narcolepsy?
250,000
How many people does RLS affect?
12 million
What can RLS cause at night?
Insomnia
At what age is RLS most common?
Elderly patients
How many people does sleep apnea affect in the US?
18 million
Can sleep apnea patients take sedatives or sleeping pills?
No
What percentage of Kentuckians report not getting enough sleep for more than 14 days in a month?
34.9%
What is a way to help determine cause of sleep disorder?
Keep a sleep diary
How do you treat short-term insomnia?
Short-acting hypnotics for 7-10 days
How do you treat chronic insomnia?
Use hypnotic intermittently and for short periods <3 weeks
What are two OTC sleep aids?
Diphenhydramine
Doxylamine
