Rest and Sleep Flashcards by Crystal Sanders

Rest

Relaxed state free from anxiety
A period of bodily inactivity
Person stays quite still and motionless
May or may not involve sleep

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What happens to bodily functions during rest

They slow

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Examples of rest

Lying in bed and reading a good book
Visiting with loved one that one has not seen for a long time
Laughing during a funny movie

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Napping

Disturbed by external noises

Awaken easily

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Restorative sleep

Allows an individual to awaken feeling rested, refreshed, rejuvenated, and energized
Experience a patial loss of consciousness
More difficult to arouse
External noises may incorporate into dreams

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What kind of state do you have to be in, in order to fall asleep?

Restful

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You can _____ but not necessarily ________.

rest; fall asleep

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An individual who is asleep has ____ body motions and functions than at rest

Slower

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Sleep VS. Rest

While resting one can still be alert or aroused; while in sleep an individual is not alert and is difficult to arouse

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Similarities between sleep and rest

Both relate to an individual being in a relaxed state

Individuals in both states will experience te slowing of bodily movements, motions, and functions

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You need an adequate amount of what to maintain good health?

Restorative sleep

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What happens to the body during restorative sleep?

Brain works to repair small injuries to the body, mind, and emotions
Brain sorts out all the data received
Body engages in cellular repair
Body synthesizes protein

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What are some consequences of inadequate rest & restorative sleep?

Healing is slow and incomplete
Immunity decreased
Pain tolerance decreased
Fragile emotions and impatience affect relationships
Cognitive functions are impaired
Ability to concentrate becomes difficult
Ability to make good decisions is impaired
Work performances suffer
Accidents increase dramatically

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Circadian rhythm

sleep cycle

24 hour cyclical pattern
Body metabolism and functions increase and decrease in rhythmic pattern
Sleep alternates with longer periods of wakefulness
Sleep cycles are repeated several times a night

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What are the two sleep cycles?

NREM
&
REM

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NREM Sleep cycle

Non rapid eye movement
Involves four stages
Deepest most restful sleep cycle

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NREM is what % of an infant’s sleep time?

60%

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NREM is what % of an adult’s sleep time?

80%

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REM

Rapid eye movement
Occurs at end of each NREM cycle
First cycle begins about 90 min. after sleep starts
Rapid eye movement begins
Vital signs fluctuate
Brain is active
Engaged in vivid dreaming that may be remembered

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REM duration

Increases with each cycle

Averages about 20 minutes

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How many stages of NREM sleep are there?

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The 1st stage of NREM is what kind of sleep?

Light sleep

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The 2nd stage of NREM is what kind of sleep?

Sound sleep

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The 3rd stage of NREM is what kind of sleep?

Initial deep sleep

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The 4th stage of NREM is what kind of sleep?

Deepest sleep

Stage 1 of NREM

``` Relaxed Metabolism and VS slow Lasts only a few minutes Easily aroused If awakend = feel like they have been day dreaming ```

Stage 2 of NREM

``` Relaxation deepens Metabolism continues to slow Begin to experience sound sleep Arousal is still fairly easy Lasts about 10-20 minutes ```

Stage 3 of NREM

``` Muscles completely relaxed Parasympathetic nervous slows VS further Body becomes immobile Arousal is more difficult Lasts 15-30 minutes ```

Stage 4 of NREM

Difficult to arouse Eyes still Dreaming can occur Body rests and is restored during this stage If sleep deprived, will spend more time in this stage Lasts 15-30 minutes

Which sleep cycle is most restful- REM or NREM?

NREM

Newborns need how many hours of sleep per day?

16-18

Newborn sleep patterns

Approximately 50% in NREM stage (>50% spent in stage 3&4) Nearly 50% REM

Infants need how many hours of sleep per day?

12-14 (15)

Infant sleep patterns

``` Approx. 30% REM Wakefulness increases by 4 months Sleep through the nights Nap during day By 1 year- sleeps 14 hours every 24 ```

Toddlers (2-3) need how many hours of sleep per day?

12 hours including naps

Toddler sleep patterns

Normal sleep wake cycle 2-3 years old Sleep 10-12 hours at night Still need afternoon nap % of REM continues to fall

Preschoolers (3-5) need how many hours of sleep per day?

11-12

Preschoolers sleep pattern

About 20% REM sleep By age 5, may rarely take naps Has difficulty quieting down at bedtime

School age (7-12) needs how many hours of sleep?

9-12 6-7 year olds need 11-12 hours 11 year old needs 9-10

School age sleep patterns

Amount of sleep varies No naps REM decreases to 20% or less

Adolescents need how many hours of sleep?

8.5-9.5

Adolescent sleep pattens

Average teen gets 7.5 hours of sleep | Sleep patterns are subject to changes like school demands, social activities, and jobs

Young adults need how many hours of sleep?

7.5-8

Young adult sleep patterns

Approx. 20% REM | Erratic sleep pattern due to lifestyle

Middle age needs how many hours of sleep?

6-8

Middle age sleep pattern

20% REM | Stage 4 NREM decreases

Older adults need how many hours of sleep?

5.5-6 hours

Older adults sleep patterns

``` 20-25% REM Marked decrease in stage 4 NREM Awake more frequently Difficult to return to sleep Less restorative sleep May begin to nap More than 50% report sleep problems ```

Factors influencing sleep

``` Illness Substance abuse (alcohol, caffeine, nicotine, etc) Lifestyle Stress Environment Prescribed drugs Exercise Fatigue Food/Caloric intake ```

How does weight loss affect sleep?

Assosciated with: decreased sleep disturbed sleep earlier wakening

How does weight gain affect sleep?

Assosciated with: Increased sleep Less disrupted sleep Later wakening

Weight loss or Weight gain contributes to obstructive sleep apnea?

Weight gain

What level of fatigue can = restful sleep?

Moderate

You should not engage in exercise how many hours before bedtime?

1-2 hours

Insomnia

Inadequate quantity or quality of sleep with consequences of daytime fatigue Inability to obtain adequate sleep

Hypersomnolence

Excessive day time sleepiness

Sleep apnea

Lack of airflow through nose and mouth for periods of 10 seconds or longer Episodes can last 10-120 seconds Incidence may range 50-60 times/night

Sleep apnea is suspected in who?

``` Person who snores loud Frequent nocturnal wakening Excessive daytime sleepiness Fatigue Irritability Personality changes ```

Sleep apnea has a higher incidence in ____?

Elderly men

Risk factors for sleep apnea?

Obesity | HTN

Prolonged apnea may increase _______ & _________

BP & cardiac arrhythmias

Treatment of sleep apnea

Directed at cause Obstruction to enlarge tonsils Temporary- CPAP at night

Narcolepsy

Dysfunction of mechanisms that regulate sleep and wake states Sudden wave of overwhelming sleepiness during day May nod off in middle of day REM occurs within 15 minutes after falling asleep

Treatment of narcolepsy

Stimulates wakefulness Promoting agents: Provigil (modafinil) Nuvigil (armodafinil)

Parasomnias

``` More common in children Sleep walking Sleep talking Night terrors Bruxism Nocturnal eneresis ```

``` Sleep walking (when does it occur?) ```

Usually during stage 3-4 NREM Episodic Occurs usally 1-2 hours after falling asleep Doesn't notice danger

``` Sleep talking (when does it occur?) ```

Occurs during NREM and before REM

Bruxism is the medical term for what?

Teeth grinding

Nocturnal eneresis is the medical term for what?

Bed wetting

Sleep deprivation

Prolonged disturbances results in decreased amount, quality, and consistency of sleep REM deprivation

If your patient has sleep deprivation, you should?

Delay procedures or medications when possible to avoid waking client during REM

Rest and Sleep Flashcards

(71 cards)