Sleep Disturbances - Insomnia Flashcards

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1
Q

What type of sleep disturbances exists?

A
  • Insomnia (1/3 of all adults report symptoms of it)
  • Narcolepsy
  • Nightmare Disorder
  • Sleep Apnea Disorders
  • Restless Legs Syndrome
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2
Q

How many people report decreased daytime functioning - Insomnia?

A

10-15%

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3
Q

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

A

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

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4
Q

What are some common knowledge about those with insomnia?

A
  • More common for females than males
  • Common to have co-morbid problems while having insomnia
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5
Q

Why does insomnia continue?

A
  • 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
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6
Q

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

A
  • Behavioral
  • Cognitive
  • Fascilitating (sleep hygiene)
  • Mindfulness- and acceptance strategies
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7
Q

Behavioral - Sleep restriction

A
  • 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)
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8
Q

Behavioral - Stimulus control

A

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

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9
Q

Cognitive strategies for insomnia

A
  • Dont worry in bed, get up and take notes somewhere else - constructive worry
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10
Q

What are some fasciliating strategies one could use for insomna?

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