Sleep

Kieri Gibson

Definition of Sleep

A natural and periodic state of rest during which ________________ of the world is suspended

Importance of Sleep

Faster and more complete recovery from illness and injury

Minimizes the effects of stress Increases ability to ________________

Cont.

Enhances ability to handle minor irritations Improves _____________ Enhances ability to perform tasks logically Improves personal relationship Increases hand-eye coordination

How much sleep is enough?

Infants– 16-18 hrs/day

Teenagers & Young Adults– __ hrs/day

Adults– 7-8 hrs/day

Stages of Sleep

A. Walking stage• Body prepares for sleep• Relaxed wakefulness• Body begins to slow down• Muscles relax• ________________ slows to a roll

Cont.

A. Non Rapid Eye Movement Stages• Stage 1 (sleep or drowsiness) (Non-REM)

• 50% reduction in activity between wakefulness and Stage 1 sleep

• Person may feel he or she has not slept if aroused from this stage

• Lasts for _____________ minutes

Cont.

B. Stage 2 (light sleep)• Spontaneous periods of muscle tone mixed with

muscle relaxation• Heart rate slows• Body temperature ________________• Preparation to enter deep sleep

C. Stages 3 and 4 (Deep Sleep)

Cont.

D. Rapid Eye Movement (deep sleep)• Intense dreaming• Heightened cerebral activity• Paralysis in major voluntary muscles• Changes in physiological states

A Good Nights Sleep

________________ Exercise Avoid Caffeine, Nicotine and Alcohol Relax before bed Control room temperature Don’t lie in bed awake

Sleep Disorders

Autumn Meadows

Insomnia

Difficulty falling and/or staying asleep

A. 2 types Primary insomnia – not associated with any other

health problems or conditions Secondary insomnia – sleep problems due to a

________________ (e.g., pain, asthma, depr.)

Cont.

B. Causes of Insomnia • ________________ – positive or negative (e.g.,

job loss or moving)• Interference with sleep schedule (e.g., jet lag)• Emotional/Physical discomfort• Environment (e.g., noise, light)

Cont.

C. Treatment• Acute insomnia

• Change sleep habits• Mild sleep aids

• ________________ insomnia• Treat underlying problems• Behavior therapy

Sleep Apnea

Interrupted or discontinuous breathing during sleep

A. 2 types • Obstructive sleep apnea (OSA) – blockage of

the air passage• ________________ sleep apnea – brain does

not signal muscles to breathe (e.g. common in stroke patients)

Cont.

B. Symptoms• Dry/sore throat upon awakening• ________________• Fragmented sleep • Snoring

Cont.

C. Treatment• Conservative tx

• _________________________• Avoiding alcohol/drug use• Special devices (e.g. neck pillows, nose strips, dental

devices)

Cont.

Therapy – ________________ positive airway pressure (CPAP)

• Prevents airway closure by wearing an air blower mask on face & nose

• Apnea will come back if therapy is discontinued• Surgery

• Outpatient procedure• Permanent fix to apnea

Narcolepsy

Neurological disorder that affects the control over sleep & wakefulness

A. Symptoms• Excessive daytime sleeplessness• Sleep paralysis • ________________ – loss of voluntary muscle

control• Hallucinations

Cont.

B. Test for Diagnosis • Polysomnogram (PSG)

• Overnight test that documents abnormalities in sleep cycle

• ___________________________ (MSLT)• Measures tendency to fall asleep • P.T. required to take 4-5 short naps during session

Cont.

C. Treatment• ________________• Drug tx – antidepressants & amphetamine-like

stimulants• Avoid caffeine • Create sleep schedule

Sleep Aids

Amber Zabinsky

What is a Sleep Aid?

1. Over-the-counter drugs

2. Prescription Medication

3. Non-medical supplements and therapies

Over-The-Counter Medication

1. Should be used for transient or short term insomnia or in conjunction with changes in your sleep habits

2. Pay attention to your body’s physical response to them• Discontinue use if:

Drowsiness Dizziness Forgetfulness Constipation Urinary retention Blurred vision Dried mouth & throat

Most Common Ingredient in OTC Sleep Medication

1. ________________a. Diphenhydramine hydrochloride

b. Diphenhydramine citrate

c. Doxylamine succinate

U.S. Food and Drug Administration

Most Commonly Prescribed Medications for Sleep Deprivation

1. Hypnoticsa. Sedatives

b. Minor tranquilizers

c. ________________ drugs

Prescription Sleep Medications

1. Types of Sleep Aidsa. Non-benzodiazepines

b. Benzodiazepines

c. Barbiturates

d. ________________

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Non-benzodiazepines

Newest class of sleep meds Eliminated from the body quickly (short

half-life) Not likely to cause daytime sleepiness “Selective”

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Benzodiazepines

This class is both ________________ acting medicines

Were originally formulated to treat anxiety

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Barbiturates

Rarely prescribed due to risk of:– Addiction– Abuse– _____________

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Antidepressants

Not approved for this purpose, but at times doctors will prescribe them to promote sleep

Non-Prescription Treatments

1. ________________• Controversial• Classified as a dietary supplement• Not undergone rigorous clinical testing that

medicines do

Still widely sold as a sleep aid

Herbal Sleep Aids

Chamomile Valerian root Hops ________________ Passion Flower

Cont.

Benefits are unproven b/c lack of extensive testing

Generally considered safe but could be harmful under certain circumstances• Ex: Do not use chamomile if you are pregnant or

if you are taking blood thinners

Not approved by ___________

Common Side Effects (depending on prescription)

Dizziness Lightheadedness Daytime

________________ Diarrhea Difficulty w/

coordination

Tips for better daytime habits

Don’t take naps during the day– Less than 30 minutes if you have to

Limit caffeine and alcohol Don’t smoke Expose yourself to bright light

or ________________ soon after waking Exercise early in the day Check iron level

Gina Kemp, MA and Robert Segal, MA © 1996 – 2005. Helpguide.org

Better Sleep Environment

Make sure bed is large & comfortable

Make bedroom primarily a place for ________________

Keep bedroom peaceful

Gina Kemp, MA and Robert Segal, MA © 1996 – 2005. Helpguide.org

Cont.

Hide your ________________

Keep pre-sleep rituals– Regular schedule– Relax before going to bed– Don’t eat too much/ little– Bedtime snacks– Jot down all worries &

concerns– Go to bed when sleepy– Avoid “OTC” sleep aids

Gina Kemp, MA and Robert Segal, MA © 1996 – 2005. Helpguide.org