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 – 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. Hypnotics a. Sedatives b. Minor tranquilizers c. ________________ drugs

Prescription Sleep Medications 1. Types of Sleep Aids a. Non-benzodiazepines b. Benzodiazepines c. Barbiturates d. ________________ Shuteye. COM sanofiaventis ©

Non-benzodiazepines Newest class of sleep meds Eliminated from the body quickly (short half-life) Not likely to cause daytime sleepiness “Selective” Shuteye. COM sanofiaventis ©

Benzodiazepines This class is both ________________ acting medicines Were originally formulated to treat anxiety Shuteye. COM sanofiaventis ©

Barbiturates Rarely prescribed due to risk of: – Addiction – Abuse – _____________ Shuteye. COM sanofiaventis ©

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 – 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 – 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 – Helpguide.org