Sleep & Rest Flashcards
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A decreased state of activity, with the consequent feeling of being refreshed
Rest
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Is a state of rest accompanied by altered consciousness and relative inactivity
Restores the normal levels of brain activity and brain balance in the CNS
Sleep
Poor quality or insufficient length of sleep for even one night can reduce mental performance, and long periods of sleep deprivation can result in stress-related illnesses and injuries
How much sleep do we need? Varies upon person
Young and middle adults: 7-8 hours
Older adults: 7-9 hours
Sleep affects learning, memory, body weight, the ability to fight infection, and mental wellbeing
Helps the brain rest while improving retention of information
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Is a biorhythm (i.e. biological clock)
Based on day/night pattern in a 24 hour cycle
Regulated by cells in the ___ that respond to changing levels of light
Circadian rhythms
hypothalamus
What Affects Circadian Rhythms?
Shift work (out of sink with Circadian rhythm)
Changing time zones (disruption of normal sleep-wake cycle)
Hospitalization (can cause sleep deprivation)
Fatigue and Sleep Deprivation Amongst Shift Workers
Lapses in attention and memory
Poor concentration
Irritability
Reduced motivation, apathy, indifference
Diminished reaction time
Impaired judgment and decision-making
Altered communication (miscommunication as a common issue)
More errors, needlestick and sharps-related injuries, and adverse events to clients
One of the biggest factors that affects sleep regulation is the amount of ___ filtered through the eyes
light
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Stage of sleep in which the brain is highly active
Where most spontaneous awakenings occur; when dreams occur
The entire sleep cycle repeats 4-6 times/night; it skips stage I when it does repeat
REM sleep
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Is the restful phase of sleep
Physiologic function slows down and cortisol is at its lowest
Muscles relax, body temperature lowers, heart rate, respirations, and BP all decrease
Supports memory consolidation
NREM sleep
Each cycle of sleep lasts about 90-100 minutes
REM rebound - occurs when the body spends extra time in REM sleep
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Relates to the total amount of sleep, how well the person slept, and whether the person obtained the needed amounts of NREM and REM sleep
Sleep quality
What affects our quality of sleep?
Age
* Students
* Parents of young children
* Older adults - due to medication side effects, underlying illness, depression, discomfort, nocturia, pain, declining melatonin levels
What affects our quality of sleep?
Lifestyle
* Physical activity
* Diet - amino acids and complex carbohydrates can help promote sleep
* Nicotine/caffeine - blocks adenosine, an amino acid that induces sleep; converts into serotonin
* Alcohol - disrupts REM sleep; can lead to nocturia as is a diuretic
* Medications
> Opioids can suppress REM sleep cycles, leading to frequent awakening
> Zolpidem tartrate (Ambien) - can promote normal REM sleep cycles
> Beta blockers can cause sleep disorders as well as nightmares
What affects our quality of sleep?
Illness
- Symptoms
- Specific conditions - allergies, hyperthyroidism, Parkinson’s disease
- Anxiety - increase gastric secretions and intestinal motility, HR, respirations
- Depression
What affects our quality of sleep?
Environmental factors
- Noise
- Light
- Temperature
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Are patterns of waking behavior that appear during sleep
Parasomnias
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Involve having insomnia or excessive sleepiness
Dyssomnias
Dyssomnias
Insomnia
Circadian disorders
Restless Leg Syndrome
Sleep deprivation
Hypersomnia
Sleep apnea
Narcolepsy
Parasomnias
Sleepwalking
Sleeptalking
Bruxism
Night terrors
REM sleep behavior disorders
Nocturnal enuresis
