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CNUR 103 > Unit 13: Sleep stages, disorders, factors inhibiting sleep, sleep hygiene > Flashcards

Unit 13: Sleep stages, disorders, factors inhibiting sleep, sleep hygiene Flashcards

1
Q

Circadian rhythm

A

Human body’s physical, mental, and behavioural changes that occur in 24-hour cycle that generally follows the light and darkness cycle.

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2
Q

Hypersomnia

A

Excessive daytime sleepiness

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3
Q

Insomnia

A

Difficulty initiating sleep, or maintaining sleep, or waking too early and not being able to get back to sleep.

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4
Q

Narcolepsy

A

Affects control of sleep and wakefulness, characterized by extreme sleepiness or falling asleep during day.

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5
Q

nonrapid eye movement sleep (NREM)

A

Consistes of discrete stages of a reduction in physiological activity

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6
Q

Parasomnias

A

Lack of progression from one sleep state to the next

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7
Q

Rapid eye movement (REM)

A

Active period of sleep marked by intense brain activity.

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8
Q

Restless leg syndrome

A

A sleep disorder characterized by uncomfortable sensations and irresistible urge to move legs to relieve sensation (commonly seen in older adults).

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9
Q

Sleep apnea

A

Irregular breathing that causes multiple awakenings

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10
Q

Sleep

A

Expected regular period of decreased awareness to external stimuli.

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11
Q

Hours needed for sleep in older adults

A

Body needs between 7-8 hours of sleep

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12
Q

Sleep hygiene

A

Personal sleep habits

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13
Q

Things to avoid before sleep

A
  • Caffeine (4 hrs before bed)
  • Vigorous exercise (2-3 hrs before bed)
  • Heavy food (During bedtime snacks)
  • Stressful activities (Right before bed)
  • Alcohol (4 hrs before bed)
  • Screen time (1 hr before bed)
  • Taking stimulating medications before bed
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14
Q

Sleep hygiene activities that can help a person sleep

A
  • Bedtime routine
  • Regular daily exercise
  • White noise
  • Eating regular healthy meal in the day
  • Ear plugs and eye masks
  • Comfortable sleep environment
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15
Q

Physiological changes in sleep

A
  • BP decreases
  • HR decreases
  • Swear increases
  • CO decreases
  • Muscle tone relaxes
  • Resps decrease
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16
Q

Physiological changes that occur in REM sleep

A
  • HR fluctuates
  • Body temp fluctuates
  • Muscle twitching occurs
  • Resps fluctuate
  • BP fluctuate
  • Dreams occur.
  • Consolidation of procedural memory
17
Q

What does a healthy sleep consist of?

A

A healthy sleep consists of 5-6 cycles in a night.

18
Q

NREM 1 (N1)

A
  • Brain waves and muscle activity slows
  • Person feels drowsy and relaxed
  • Light sleep that only lasts a few minutes
  • Person can be easily awakened
  • Eyes roll from side to side
  • Slight decrease in HR and Resps
19
Q

NREM 2 (N2)

A
  • Eye movement
  • Body continues to slow and relax
  • Brain waves become slower
  • Person can be aroused but requires more stimulation
    to awaken
  • Body temp drops
  • Eyes have limited movement
  • Continual slowing body processes
20
Q

NREM 3 (N3)

A
  • Brain waves are very slow
  • No eye movement
  • Body is very relaxed
  • Deepest stages of sleep
  • Difficult to arouse
  • SP decreases
  • RR decreases
  • Body temp drops
  • Disturbance to sensory stimuli
  • Skeletal muscles are very relaxed
  • Reflexes diminished
  • Snoring may occur
  • Declarative memories stored temporarily in anterior
    part of hippocampus
21
Q

Nursing diagnoses relevant to activity and sleep

A
  • Diminished activity
  • Impaired skin integrity
  • Anxiety
  • Fatigue
  • Insomnia
  • Sedentary lifestyle
  • Impaired mobility
  • Sleep disturbances
  • Nutrition
  • Altered ability to transfer
22
Q

What is reduced sleep connected to?

A
  • Obesity
  • Type 2 diabetes
  • Cardiovascular disease
  • Injuries
  • Depression
  • Irritability
  • Reduced well-being
23
Q

Sleep helps to…

A
  • Consolidation of declarative memory (thalamus to hippocampus). 1/5 of body’s blood travels to brain. (Forgetting curve is destroyed)
  • Emotions also help to consolidate memory
  • Rejuvenate, rebalance and regulate important bodily
    functions
24
Q

EEG show movement between which structures during

A 
- Brainstem
to
- Hippocampus
to
- Thalamus
to
- Cortex
25
Q

Long-term storage of memories is in the…

A

cortex

26
Q

When should you go to sleep after performing both procedural and consolidative tasks?

A

Procedural tasks:
- 1 hour after performing
Consolidative tasks
- 3 hours after studying

CNUR 103 (11 decks)

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