Insomnia and Mindfulness

Question 1

insomnia

Answer 1

characterized by difficulty falling asleep, waking up during the night and not able to fall back asleep, and not feeling refreshed after sleeping

Question 2

short term insomnia

Answer 2

lasts less than 3 months and affects 30-50% of the population

Question 3

chronic insomnia

Answer 3

lasts at least 3 months and affects 5-10% of the population

Question 4

stage 1 NREM

Answer 4

light sleep and dozing off

Question 5

stage 2 NREM

Answer 5

muscles relax, brain waves slow down, heart rate and breathing slow down, and important for memory

Question 6

stage 3 NREM

Answer 6

deep sleep, eyes and muscles fully at rest, important for body repair

Question 7

REM sleep

Answer 7

dream stage, brain activity and oxygen use increases

Question 8

sleep deprivation symptoms

Answer 8

Irritability
Fatigue
Drowsiness
Anxiety
Depression
Decreased concentration
Memory impairment

Question 9

non-modifiable factors of insomnia

Answer 9

females
advanced age
stressful life events

Question 10

lifestyle causes of insomnia

Answer 10

Excessive caffeine, alcohol or tobacco use
Irregular work schedule
Lack of exercise
Using devices before bed
Inconsistent sleep schedule

Question 11

health conditions associated with insomnia

Answer 11

Depression
Anxiety disorders
Sleep apnea
Pregnancy
Chronic pain
Urinary disorders
Neurological conditions

Question 12

circadian rhythm

Answer 12

body’s natural clock that tells your body when to sleep/be awake
- controls hormones, digestion and body temp
light and dark are main influences

Question 13

melatonin

Answer 13

produced by pineal gland and production decreases in presence of light
- regulates sleep wake cycles and starts declining after age 40

Question 14

what is the first line insomnia treatment

Answer 14

cognitive behavioral therapy
- focuses on restructuring thoughts, feelings and behaviors that might be contributing to insomnia
- sleep restriction, relaxation, stimulus control, and sleep hygiene

Question 15

OTC for insomnia

Answer 15

antihistamines and combination products

Question 16

antihistamines

Answer 16

diphenhydramine (benadryl, Zzzquill) and doxylamine (unisom)

Question 17

side effects of antihistamines

Answer 17

confusion in elderly and hangover effect

Question 18

combination products

Answer 18

products with PM that contain diphenhydramine or doxylamine
- avoid these unless additional ingredients are needed

Question 19

dietary supplements for insomnia

Answer 19

melatonin
valerian
kava
chamomile
aromatherapy

Question 20

melatonin (DS) dosage and use

Answer 20

dosage: 1-5mg initially, doses of 10mg are also safe
take 30-60 mins before bed

Question 21

melatonin (DS) side effects

Answer 21

headache, nausea, morning drowsiness

Question 22

how long is self admisitered use safe for melatonin

Answer 22

10 days

Question 23

valerian dosage and use

Answer 23

400-900mg
take 30-120 mins before bed

Question 24

side effects of valerian

Answer 24

dizziness, drowsiness, mental slowness, vivid dreams, headache, stomach upset, liver toxicity
- withdrawal symptoms are possible

Question 25

how long is use for valerian safe till?

Answer 25

6 weeks

Question 26

kava

Answer 26

beverage or extract prepared from plant native to western and pacific islands

Question 27

side effects of kava

Answer 27

drowsiness, dry mouth, upset stomach, headache, memory problems, tremor, liver toxicity

Question 28

chamomile

Answer 28

available as tablets or tea contains apigenin: acts of benzodiazepine receptors in brain

Question 29

chamomile use and side effects

Answer 29

45-60 mins before bed nausea and dizziness people allergic to ragweed may have allergic reaction to chamomile

Question 30

aromatherapy

Answer 30

derived from plants put on pillow or diffused lavender is good for sleep

Question 31

seeking medical attention for insomnia

Answer 31

Age under 12 or over 65 pregnant Chronic insomnia Frequent nighttime awakenings Underlying condition causing insomnia OTC failure after 7-10 days

Question 32

risk factors for daytime drowsiness

Answer 32

Poor quality sleep Depression Chronic pain Smoking Males Sleep apnea

Question 33

otc for daytime drowsiness

Answer 33

caffiene

Question 34

caffeine dosage and examples

Answer 34

adults: 200mg every 3-4 hours max 400mg per day NoDoz and Vivarin

Question 35

caffeine side effects

Answer 35

anxiety, irritability, fast heartrate, insomnia, tremor, nervousness, sweating, nausea, withdrawal symptoms Caution use with underlying heart disease

Question 36

seeking medical attention for daytime drowsiness or fatigue

Answer 36

Under 12 years old Pregnancy Heart condition Anxiety Medication-induced drowsiness Chronic fatigue (over 6 months) Sleep hygiene not effective after 7-10 days

Question 37

9 attitudes of mindfulness

Answer 37

Non judging Patience Beginner's Mind Trust Non-Striving Acceptance Letting Go Gratitude Generosity

Question 38

seeking medical attention for stress and anxiety

Answer 38

Experiencing physical symptoms Panic attacks Trouble sleeping, memory issues, trouble concentrating Procrastination and avoidance Overthinking and constant worrying Feeling agitated or restless