Sleep Disturbances - Insomnia

Question 1

What type of sleep disturbances exists?

Answer 1

• Insomnia (1/3 of all adults report symptoms of it)
• Narcolepsy
• Nightmare Disorder
• Sleep Apnea Disorders
• Restless Legs Syndrome

Question 2

How many people report decreased daytime functioning - Insomnia?

Answer 2

10-15%

Question 3

How many fulfill the diagnostic criterias for insomnia and how many people inprimary care has significant problems with insomnia?

Answer 3

-6-10% fulfill the critera
- Of all people seeking primary care, 10-20% have significant issues with insomnia

Question 4

What are some common knowledge about those with insomnia?

Answer 4

• More common for females than males
• Common to have co-morbid problems while having insomnia

Question 5

Why does insomnia continue?

Answer 5

• After inital event, people change their behaviour that maintain the insomnia
• Behavioral
  Going to bed early
  Taking naps
  Sleeping in on weekends
  Staying in bed while awake
• Cognitive
  Worries and anxious about their sleep - self-fulfilling prophecy

Question 6

What are the types of interventions used for people with insomnia?

Answer 6

• Behavioral
• Cognitive
• Fascilitating (sleep hygiene)
• Mindfulness- and acceptance strategies

Question 7

Behavioral - Sleep restriction

Answer 7

• Works for those with no shift work
• Keep the wake up time consistent, even for weekends
• Goal is to sleep for 85% time in bed
• Calculate number of hours you actually sleep and add 15 minutes onto it (thats how many hours you should sleep, and increase it slowly)

Question 8

Behavioral - Stimulus control

Answer 8

The aim is to make sure the condition bedroom or bed gets connected back to sleep or sleepiness, not being awake
- Avoid napsand keep the same routines and sleep schedule
- Only go to your sleep at your designated hours and sleep window

Question 9

Cognitive strategies for insomnia

Answer 9

• Dont worry in bed, get up and take notes somewhere else - constructive worry

Question 10

What are some fasciliating strategies one could use for insomna?

Answer 10

• Focus on sleep hygiene
• Exercise
• No clock in the bedroom
• Avoid coffee, tea and nicotine late at evening
• Make sure its quiet