The Importance of Sleep Flashcards
chronic sleep loss effects
adverse outcomes for health and wellbeing
insufficient sleep in the short term effects
- alters mood
- decreases ability to concentrate, make decisions, and participate in daily activities
rest
eliminating stressors
rest contributes to:
- mental relaxation
- freedom from anxiety
- state of mental, physical and spiritual activity
- relaxation techniques
- doing something one enjoys
rest may include
ceasing motion and closing eyes
sleep
- a cyclic, physiological, and behavioural process that alternates with longer periods of wakefulness
sleep effect on vital signs
reduces
psychological purpose of sleep
- improved memory
- daytime alertness
- processing of stored information form the day
- mood, stable emotions
- stress is better managed
- social functioning
physiological purpose of sleep
- decreased muscle tone
- decreased urination and hormone secretions
- cell and tissue repair
- brain tissue restoration
- improves immune functioning and renal function
- slows down body in general
what region affects wakefullness and sleep (wake-sleep transition)
RAS
reticular activating system
what region causes sleep
Bulbar synchronizing region
what two hormones regulate sleep
- adenosine
- melatonin
how does adenosine regulate sleep
- builds up in the blood when awake
- body breaks it down during sleep
- lack of sleep alters adenosine levels
melatonin
- natural hormone
- causes a person to feel drowsy
when sleep-wake cycle is disrupted what problems can it cause
- loss of appetite and weight loss (or gain)
- anxiety
- restlessness
- irritability
- impaired judgement
circadian rhythms
- 24 hours
- biological clock
- syncronizes sleep wake cycles (bedtime)
- affect individual optimal time of the day
factors that influence circadian rhythms
- light
- temperature
- social activities
- work routines
stage 1 of sleep
- lightest levels of sleep
- 2-5% of adult sleep time
- only lasts a few minutes
- person is unresponsive but easily roused by sensory stimuli, such as noise
- physiological activity begins to decrease, accompanied by a gradual fall in vital signs and metabolism
- muscle tone is present
- when awakend, a person feels as though they have been daydreaming
stage 2 of sleep
- sound sleep
- 45-55% of adult sleep time (greatest portion of sleep)
- relaxation progresses
- body functions continues to slow
- muscle tone remains present
stage 3 sleep
- deepest sleep
- 10% of adult sleep time
- muscle becomes competely relaxed
- vital sings significantly lower
- parasommias may occur
- more propionate during the first half of sleep
- previously missed sleep will result in more time spent in this stage
REM
- rapid eye movements are present
- respirations are irregular, shallow, variations in HR and BP
- dreaming occurs more frequently
- usually begins about 90 mins into sleep
- loss of muscle tome, gastric secretion increase
- person is difficult to rouse
- duration increases with each cycle
pre sleep period lasts
10-30 mins
neonates sleep requirment
16 hours
infants sleep requirement
12-14 hours
toddlers sleep requirent
12-14 hours
schoolaged children sleep requirment
9-10 hours
which health factors can cause sleep deprivation
- pain
- mood disorders (anxiety, depression)
- illness and need to sleep in an uncomfortable position
- respitory disease
- cardiac disorders
- obesity
- nocturia
sleep deprivation can cause increased physiological risk for
- chronic illness
- cancer
- stroke
- cardiac disorders
- obesity
- hypertension
- diabetes
insomnia
- temporary or chronic
- difficulty falling asleep or waking early
potential causes of insommina
- depression
- breathing conditions
- hot flashes
- stroke
- stress
-stomach upset - arthritis
- parkinsons
- feeling overwhelmed
- cardiac disoreders
- frequent urination
- dementia
hypersomnia
- excessice, prolnged sleepiness of difficultly waking
- related to narcolepsy, sleep apnea, pain disorders and mood disorders
narcolepsy
- neurological disorder that causes people to fall asleep at any given time of the day when they want to be awkae
- can have serios effects on quality of life
parasomnia
- sleep walking
- talking in sleep
- night terrors
- bed wetting
what is one of the most common sleep disorders
obstructive sleep apnea
obstructuve sleep apnea
- prolonged or repetitive interruptions in airflow
- causes frequent but unperceived waking
- breathing stops when sleeping
- snoring is almost always present
OSA risk factors
- *obesity
- alchol consumption
- positive family history ‘- ethnicity (asian0
OSA may effect
- middle aged men
- post menopausal women
- younger women
- children
how is sleep apnea managed
CPAP machine
CPAP machine
- provides a constant high pressure flow of air
- keeps airway constantly open
asseament questions of sleep history
- description of sleeping problems
- usual sleep pattern
- current life events
- bedtime routine
- bed partners
- bedtime enviorment
- behaviours associated with sleep deprivation
- lifestyle (i.e shift work)
- frequent travel (jet leg)
- emotional stress
- noise
- excersize
nursing diagnosises for disturbed sleep
anxiety
- ineffective breathing pattern
- ineffective coping
- ineffective health maintenece
- fatigue
- insommnia
- sleep deprivation
nursing implementation for diturbed sleep
- enviormental controls
- promoting bedtime routines
- promoting saftey
- providing comfort
- establishing periods of rest and sleep
- stress reduction
- nutritional conciderations
- substance use
how to manage shift work
- sleep as much as possible between shifts
- avoid other sleep inhibitors if possible
- understand your needs
- stay hydrated and nourished
- maintain healthy sleep hygiene
