sleep and our health
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Sleep and Our Health. Dr. Terri Prodoehl Health sciences James Madison university July 2009. Sleep Problems?. Do you or a loved one snore? How about sleepwalk? Sleep Eat? Trouble staying awake?. Outline. About sleep Patterns and Stages How much sleep do we need? Sleep Disorders - PowerPoint PPT PresentationTRANSCRIPT
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DR. TERRI PRODOEHLHEALTH SCIENCES
JAMES MADISON UNIVERSITYJULY 2009
Sleep and Our Health
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DO YOU OR A LOVED ONE SNORE?HOW ABOUT SLEEPWALK?
SLEEP EAT?TROUBLE STAYING AWAKE?
Sleep Problems?
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Outline
About sleep Patterns and Stages How much sleep do we need?
Sleep Disorders Types Prevalence Symptoms Causes
Consequences of sleep disorders Accidents/Decreased functioning Health
Treatment of Disorders Sleep hygiene
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True or False
1. Sleep is the time for the general body and brain to shut down and rest.
2. Getting one hour less sleep per night than needed will not affect daytime functioning.
3. The body can adjust quickly to changes in sleep schedules
4. We need less sleep as we get older.5. A “good nights sleep” can cure problems
with excessive daytime sleepiness.
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How do we know about sleep?
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About Sleep
We spend 1/3 of our lives asleepSleep is an active process
No organ or regulatory system “shuts down” Slight decrease in metabolic rate
Some brain activity increases during sleep Delta Waves Many parts of the brain are as active as awake periods At least 2 hours of dream state per night
Specific hormones increase during sleep Growth hormone Melatonin
Specific cues exist for regulation of sleep
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How much sleep do we need?
Infants 16-20Toddlers 12-14Pre School 11-13School Age 10-11Teens 9.5-10
Most adults need 7 ½ -8 hours to function well About 10% require more or less sleep Pregnant women need more sleep
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Sleep Patternshttp://www.healthination.com/affiliate/usnews/sleepingproblems_videos.html
5 stages of sleep during a normal nightStages 1-4 or non-REM and REM (rapid eye
movement) During non-REM sleep, many of the restorative functions of
sleep occur During REM sleep, memories and thoughts from the day are
processed
Stages progress cyclically 1-4 , then REM, restart back at stage 1
One complete cycle takes about 90-110 minutesFirst cycles have relatively short REM sleepsREM sleep time increases in later cycles
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Stages
Stage 1 Light sleep, drift in and out, awaken easily Eyes move slowly, muscle activity slows May experience a sense of falling followed by sudden muscle
contractions Stage 2
Eye movement stops Brain waves are slower, occasional bursts of rapid waves
Stage 3 Extremely slow waves-Delta waves Interspersed with smaller faster waves Considered deep sleep
No eye or muscle movement, difficult to awaken Time when sleepwalking, bedwetting, or terrors occur
Stage 4 Almost exclusively Delta waves Considered deep sleep
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REM SleepRapid Eye Movement Stage
Brain waves increase to the awake level
Most dreams occur during this stage If awoken in this stage, most people remember their dreams
Physical changes during REM Increase in H.R., B.P., and breathing rate Breathing more shallow and irregular Eyes jerk rapidly Limb muscles temporarily paralyzed Some loss of temperature regulation Men may experience erections
Most people have 3-5 intervals of REM each night Infants spend 50% of time in REM Adults spend nearly half of time in Stage 2
20% in REM, other 30% divided among other stages Progressively spend less time in REM as we age
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2006 Declared a public health problem byInstitutes of Medicine of the National
Academies
An estimated 50% of Americans are sleep deprived 30% average less than 6 hours per night
Estimated 70 million with insufficient sleep7 out of 10 have trouble sleeping40 million suffer from some long term disorder20 million experience occasional problems1/3 of Americans have symptoms of insomnia
The cumulative effects of sleep loss and sleep disorder represent an under recognized public health problem
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Children
2/3 of children have several sleep problems per week
25%-40% of children have sleep disorders
10-12% snore regularly
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Contributors to Sleep Deprivation/Deficit
Not going to bed! Inadequate time in bed… Must be “productive” mentality Attitude that sleeping is sloth or not necessary We get 1 ½ hrs. less than others since 1910
Poor Sleep HygieneSleep Disorders
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Contributors to Sleep Disorders
GeneticsAging
Menopause, hot flashes, hormone changes 1/3 of older adults have insomnia More nocturnal awakenings, more fitful sleep
Overweight 40% have sleep apnea
Diabetes ½ of people with sleep apnea have diabetes
Pain/Illness Arthritis, osteoporosis, dementias, heart disease, lung disease,
cancers digestive disorders
MedicationsStress
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Common Sleep Disorders
Snoring/ApneaInsomnia 9-12%NarcolepsyRestless leg syndrome-5%Over 80 different disorders
Disorders Website, University of MD http://www.umm.edu/sleep/adult_sleep_dis.htm http://www.healthination.com/affiliate/usnews/sleepingproblems_videos.html
Video with overview of sleep disorders
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Common Disorders in Children
Dyssomnias-disturbance in the amount, timing or quality of sleep Insomnia Sleep apnea, 1-3% Restless leg syndrome Narcolepsy-rare Periodic limb movement
Parasomnias-disorders with abnormal behavior or physiological events, interference with sleep stage transition Arousal disorders
Night terrors,4-8 yr old Sleep walking, 6-12 yr olds
Up to 40% sleep walk Sleep wake transition
Sleep talking Nightmares, 3-5% Teeth grinding or bruxism Bedwetting, 15%, boys, age
3+
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Obstructive Apnea in Children
Most common sleep disorder
Occurs in 1-3% of children
Most common in preschool children
Symptoms During sleep Snoring Restless sleep Interruption of breathing Chronic mouth breathing
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General Symptoms of a Sleep Problem
Performance decrease: academic, physical, etc. Behavioral difficulties Irritable Hyperactive Frequent illness Headaches, jaw pain, earaches Depression, anxiety Daytime sleepiness
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Signs of Sleep Deprivation
Needing an alarm clock to wake upFalling asleep within 5 minutes of
hitting the pillow Well-rested people take 10-15 minutes
Napping easilyHigh number on the Epworth
Sleepiness Scale
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YOU MIGHT NEED A SLEEP STUDY!!HTTP://WWW.UMM.EDU/SLEEP/SLEEP_STUDIES.HTM
High sleepiness number, not feeling rested, not able to sleep,
snoring?
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Consequences of sleep disorders
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In general
4 out of 10 adults sleepiness interfere with activities a few days each month
20% adults sleepiness interferes a few days per week or more
Direct cost of sleep related problems 16 billion dollars
Indirect cost 50-100 billion
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Poor Functioning
Drowsy driving Sleep deprived, 2-4 times greater risk of an accident 100,000 auto accidents 71, 000 injuries 1,550 deaths 20% of all drivers have dozed at least once behind the
wheel One night of sleep deprivation is equal to legal
intoxication
Disasters Chernobyl, Three Mile Island, Challenger, Exxon Valdez Contributed to by errors in judgment from fatigue,
sleepiness
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More mistakes!
Work Performance and accidents Contributes to job absenteeism, lost productivity Mistakes and work accidents increase
Medical errors- study with sleepy interns
36% more serious errors Of which 31% caused a fatality
28% more intercepted errors 57% more non-intercepted errors 21% more medication errors 5.6 times as many serious diagnostic errors
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Health Consequences
Cardiovascular system-increase in heart disease Increase in blood pressure Increase risk for heart attacks, strokes, 5 or fewer hours have
45% greater risk
Endocrine Affects appetite regulating hormone Diabetes and impaired glucose tolerance
2.5 times more with 5 or less hours of sleep 1.7 times more with 6 or fewer hours of sleep
Obesity and weight management Increase in stress hormones Thyroid and growth hormones affected
Immune system-more susceptible to illness
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Health Consequences Continued
Nervous system-memory and learning affected Balance is affected, more falls, 2 to 4.5 greater chance of
falling Increased risk of tremors, seizures Increase in pain, frequent headaches
Mental Health Decreased neurotransmitters affecting mood
More distress, irritability, depression , alcohol use, suicide Decreased quality of life
Early death Less than 6 hours of sleep or less per night-
15%-30% greater risk of dying, regardless of cause Protective factors of avoiding tobacco, alcohol, and unhealthy foods
lost with sleep deprivation
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Treatment of Disorders
Good Sleep HygieneMedicationsPsychotherapy, stress managementRelaxation techniquesOSA treatment
Mouth appliance Surgery-tonsils and/or adenoids Weight reduction if obese CPAP-Continuous positive airway pressure
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Sleep HygieneWhat contributes to good sleep?
Relaxing Routine Warm bath/shower Quiet activities Lower lights
Regular sleep schedule Go to bed and get up around the same time Limit naps
Limit stimulating behaviors before bedtime Limit caffeine after 2 pm Limit alcohol after dinner Limit large or spicy meals Limit vigorous exercise 4-6 hours before bed
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Sleep Hygiene Continued
De-stress, learn relaxation techniques Physical and mental
Maintain a regular physical activity routine Physical activity helps with stress Fitness reportedly helps with sleep quality
Do not go to bed hungry or full Light snack of carbos and foods with tryptophan
Practice stimulus control (see next slide)
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Stimulus Control
Bed for sleeping only, limit other activities (except sex!) Eating, reading, watching television, studying, work, hobbies
Go to bed when you are drowsy If you don’t fall asleep within 10-15 minutes
Get up, leave the bedroom Read or watch something dull
Room and bed comfortable Little clutter (Feng Shui the bedroom) http://fengshui.about.com/
• http://video.about.com/fengshui/Feng-Shui-Bedroom-Tips.htm No pets on/in the bed Temperature Cool Lighting low, expose yourself to bright lights during day Bed, sheets, PJ’s comfortable and not binding
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http://www.umm.edu/sleep/online_res.htm
Links to resources
http://www.sleepeducation.com/index.aspx
http://www.aasmnet.org/
http://yourtotalhealth.ivillage.com/sleep
http://www.nhlbi.nih.gov/about/ncsdr/index.htm
http://www.aasmnet.org/Links.aspx
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