The Improtance Of Sleep Flashcards
What are some signs of not getting enough sleep?
First signs:
• irritability
• moodiness
• disinhibition
Then:
• apathy
• slowed speech
• flattened emotional responses
• impaired memory
• inibility to multitask
How much sleep do you need?
Average of 8 hours but some people can function on just 6 hours.
What are some causes of sleep problems?
Abnormalities in the following systems: brain and nervous, cardiovascular, metabolic, and immune.
Conditions such as: pathological sleepiness, insomnia, hypertension (cardiovascular risks), emotional disorders, obesity (metabolic syndrome or diabetes)
Alcohol and drug abuse
Environmental factors
Who are some of the most vulnerable people to sleep problems?
• night shift workers
• physicians
• truck drivers
• parents
• teenagers
What is the number one cause of sleep difficulties?
Stress
What are some other things that cause sleep difficulties?
• drinking alcohol or caffeine in afternoon or evening
• exercising close to bed time
• irregular mornings and nighttime schedule
• working or doing other mentally intense activities right before or after getting into bed
What are some physical things that affect sleep?
• arthritis
• backache
• pain
• PMS and normal changes
• medications (steroids, blood pressure, asthma, depression)
Why is it important to establish good and regular sleep routines with young children?
Early sleep problems are a marker for predicting later risk of early adolescence substance abuse.
Sleep deprivation also effects the learning of young people.
What are nightmares?
Dreams with vivid and disturbing content common in children during REM sleep. You instantly wake up and recall dream content.
What are night terrors?
Extreme nightmares that usually take place during non-REM sleep. It can lead to sweating and increased blood pressure.
It causes children to scream and barely remember events. Often take place early in childhood and are experienced with sleep walking.
What are the risk factors of driving while sleepy or drowsy?
• late night/early morning driving
• patients with untreated excessive sleepiness
• patients who obtain 6 or fewer hours of sleep at night
• young adult males
• commercial truck drivers
• night shift workers
• medical residents after their shift
Why is hitting snooze a bad idea?
Takes out the rest value. Especially when the increments are short. This is because dozing and waking up again causes shifts in the brain-wave patterns.
What can a person do to combat sleeping problems?
• keep regular sleep/wake schedule
• don’t drink or eat caffeine 4-6 hours before bed and minimize daytime use
• don’t smoke, especially near bedtime or if you wake up in the night
• avoid alcohol and heavy meals before sleep
• get regular exercise
• minimize noise, light, and excessive hot and cold temp. where you sleep
• develop a regular bedtime
• try and wake up without an alarm
• attempt to go to bed earlier every night for a certain period of time.
What is cognitive behaviour therapy?
Emotion-based psychological treatment that can help you manage your problems by changing the way you think and behave. It’s most commonly used to treat anxiety and depression
What are some things that can contribute to developing poor sleeping habits?
• watching TV in bed or eating too much before bed time
• irregular sleep patterns
• developing fear of sleeping and worrying about the consequences of sleeping
