Sleep!!! Flashcards
How many non-REM stages of sleep are there?
1, 2, 3, 4
Aside from the non-REM stages, what is the other stage of sleep?
the REM stage
What is involved in REM sleep?
dreaming & nightmares (not night terrors)
inhibition of muscular activity
When does slow wave sleep happen? What is involved here?
stages 3 & 4 restorative sleep disinhibition of muscular activity parasomnias **this is where night terrors happen
When does REM happen? What is the pattern of this?
it happens throughout the night!!
they get longer as you progress in a night’s sleep
–>as in: right before you wake up…the REM sleep will last the longest.
When does slow wave sleep typically occur?
during the earlier portion of the night
What are the changes that happen to sleep as a person ages?
Increase in light/transitional sleep Reduction in slow-wave sleep Decline in overall sleep time Increased awakenings and arousals Decreased REM sleep Reduced sleep efficiency
Why is an ages person’s sleep efficiency lower?
their sleep latency is longer…it takes longer for them to fall asleep
What are some possible chief complaints of patients who need help sleeping?
Tiredness, fatigue, sleepiness Trouble sleeping Poor sleep quality Inadequate sleep quantity Abnormal behavior during sleep-leg keeps me awake Loud snoring
Which stages of sleep decrease with age?
REM & stage 4 sleep both decrease with age.
T/F Sleep disorders are over-diagnosed.
False. Underdiagnosed! about 1/2 adults are dissatisfied with their sleep.
What are some good questions to ask patients about their sleep?
Is your sleep at night satisfactory?
Do you tend to fall asleep or struggle to stay alert during the day?
Are you bothered by fatigue, tiredness, lack of energy most of the time?
Do you have unusual behaviors which arise from the sleep period?
Which is linked to more car accidents? Insomnia or Sleep apnea
Insomnia
What is insomnia? It is the most common sleep disorder.
Difficulty initiating, maintaining, or non - restorative sleep
How common is insomnia?
30-50% of American adults experience insomnia during a 1 year period
Prevalence of chronic/severe insomnia is estimated to range 10%-30%
About 10% of all general population have been prescribed a medication for insomnia
What are the different types of insomnia?
Sleep onset insomnia Sleep maintenance insomnia Sleep offset or late insomnia Nonrestorative sleep Transient Insomnia Short-term Insomnia Chronic Insomnia
What is sleep onset insomnia?
Difficulty falling asleep
Longer time to sleep onset
What is sleep maintenance insomnia?
Difficulty staying asleep
Frequent nocturnal awakenings
What is sleep offset or late insomnia?
Waking too early in the morning
What is nonrestorative sleep?
Fatigue despite adequate sleep duration
What is transient insomnia?
**episodic
Acute illness
Jet lag
Shift change
What is short-term insomnia?
**lasts a few days to 3 weeks
Major life event
Substance abuse
What is chronic insomnia?
**lasts longer than 3 weeks
Chronic illness
Psychiatric illness
What are some non-pharmacological treatments for sleep difficulties?
sleep hygiene stimulus control sleep restriction relaxation training cognitive therapy cognitive behavior therapy-insomnia
What is the purpose of sleep hygiene?
Promote habits that help sleep; provide rationale for subsequent instructions.
What are the basics of sleep hygiene?
- reduce arousal
- regulate sleep homeostatic & cricadian system
- minimize alcohol use etc.
How can you reduce arousal as a part of sleep hygiene?
eliminate stimulants--caffeine, tobacco exercise make it a conducive sleep environment--quiet, dark, comfortable, safe room. relaxing routine at bed to decompress avoid clock watching
What are some things involved in regulating sleep homeostatic & circadian system as a part of sleep hygiene?
regular sleep-wake schedule
avoid napping
avoid excessive amounts of time awake in bed–if you can’t sleep–>go somewhere else.
What is the purpose of relaxation training?
Reduce arousal & decrease anxiety
What are some important relaxation techniques?
progressive muscle relaxation (PMR)-->tense release exercise passive muscle relaxation-body scan. Imagery Meditation (mindfulness) biofeedback diaphragmatic breathing (deep breathing)
When should you make a detailed to do list?
scheduled worry time.
an effective thing to treat generalized anxiety disorder
**if you have a random thought in the middle of the night-can jot on your to do list.
T/F You should only use the bed for sleep & sex.
True.
