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FOUNDATIONS 310 > Sleep and Rest > Flashcards

Sleep and Rest Flashcards

1
Q

sleep latency

A

amount of time it takes to fall asleep

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2
Q

3 things to consider for sleep health

A
  • sleep latency
  • how often wake up during the night
  • is it easy to wake up in the morning
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3
Q

consequences of poor sleep

A

-increase BP, cortisol, levels of cytokines

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4
Q

NREM 1,2,3

A

LOOK UP TABLEq

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5
Q

70-80% of sleep is rem or nrem sleep

A

NREM

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6
Q

when does cognitive processing occur in sleep?

A

REM sleep

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7
Q

N3 sleep

A

deep sleep, restorative process

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8
Q

NREM sleep decrease from wakefulness

A
  • brain activity
  • heart rate
  • BP
  • mucsle tone (slightly)
  • blood flow to brain
  • RR
  • sympathetic nerve activity
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9
Q

Swallowing response in sleep

A

suppressed from wakefulness in REM and NREM

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10
Q

Muscle tone in REM sleep

A

Absent

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11
Q

Body temp and rem/nrem sleep

A

rem: not regulated, no shivering/swearing
nrem: regulated at lower level form wakefulness
airway

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12
Q

airway resistance nrem and rem sleep

A

nrem: increase from wakefulness
rem: increase and varies from wakefulness

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13
Q

REM sleep increase from wakefulness

A
  • brain activity
  • heart rate
  • BP
  • sympathetic nerve activity
  • blood flow to brain
  • RR
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14
Q

expected duration of sleep for adult

A

7-9 hours

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15
Q

1/3 of adults sleep how much?

A

<6 hours

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16
Q

Average sleep latency for adult

A

10 minutes

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17
Q

What is sleep latency is less then 5 minutes

A

-sleep deprivation

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18
Q

What is sleep latency is more then 30 minutes?

A

-insomnia

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19
Q

average # of noctural awakenings in a night for adult

A

1-2

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20
Q

circadian rhythm

A

24 hours cycle in body

-balance between wake and sleep

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21
Q

What age does circadian rhythm develop?

A

2-3 months

22
Q

Age when infants begin to sleep through night

A

6-9 months

23
Q

average amount of sleep in day for newborn/infant

A

13 hours

24
Q

average amount of sleep for toddler/preschooler

A

9 hours

25
Q

___% of sleep is REM sleep in toddlers/ preschoolers

A

30

26
Q

school age kids average hours of sleep

A

9

27
Q

older adults sleep issues

A

increase sleep latency
increase time in bed
sleep related health problems

28
Q

Light effect on melatonin

A

decrease melatonin

29
Q

Temperature and sleep

A

avoid excessive heat or cold

30
Q

Negative impacts sleep

A
  • eating close to bed
  • GERD
  • caffeine within 6 hours of bed time
  • nocturia
31
Q

Benzodiazapines and sleep

A

make fall asleep quickly but not a normal fx on sleep

sleep latency

32
Q

Alcohol and sleep (+chronic impact)

A

Chronic: impact sleep quality for a year once quit drinking

  • sleep latency: fall asleep quick but not normal fx of sleep
  • increase rebounding
  • decrease rem
  • nocturia due to inhibition of ADH
33
Q

Insomnia

A

increase sleep latency that leads to decrease sleep time

34
Q

sleep latency

A

amount of time it takes to fall asleep

35
Q

3 things contributing to insomina

A
  • stimulants
  • medication side effects
  • hospital environment
36
Q

2 treatments for insomnia

A

cognitive behavioral therapy for insomnia

medications

37
Q

sleep apnea

A

absence of breathing

38
Q

hypopnea

A

shallow breathing

39
Q

what happens to sleep in hypopnea and sleep apnea?

A
  • frequent awakening

- decreased rem

40
Q

consequences of hypopnea and sleep apnea

A
  • hypertension
  • increased risk of stroke
  • impaired concentration
41
Q

symptoms of hypopnea and apnea?

A
  • excessive daytime sleepiness

- partner may report excessive snoring

42
Q

nacrolepsy

A
  • neurological autoimmune disorder with sleep attacked
  • experience REM sleep within 20 minutes of falling asleep
  • cataplexy and sleep paralysis
43
Q

Cataplexy and narcolepsy

A

severe muscle weakness in 70% of people with narcolepsy

-usually occurs when falling asleep/waking up

44
Q

Consequences of narcolepsy

A
  • reduced quality of life
  • poor work performance
  • negative impact on personal relationships
45
Q

Restless leg syndrome

A

unpleasant sensation leads to urge to move limbs

46
Q

treatment for RLS

A
  • intensified by inactivity- be active!

- maintain normal iron levels

47
Q

Periodic Limb Movement Disorder (PLMD)

A

-repetitive dorsiflexion of foot and flexion of knee during sleep

48
Q

treatment for PLMD

A

-dopamine agonist treatment

49
Q

BEARS approach to sleep assessment

A 
Bedtime
Excessive Daytime sleepiness, fatigue
Awakenings
Regularity
Snoring
50
Q

Sleep habit education

A
  • regular sleep/wake hours
  • no caffeine within 6 hr bed
  • no screen at bedtime
  • dedicated space for sleep
  • limit light in space
  • use bathroom before sleep
  • maintain sleep journal

FOUNDATIONS 310 (28 decks)

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