Unit 13: Sleep stages, disorders, factors inhibiting sleep, sleep hygiene Flashcards
(26 cards)
Circadian rhythm
Human body’s physical, mental, and behavioural changes that occur in 24-hour cycle that generally follows the light and darkness cycle.
Hypersomnia
Excessive daytime sleepiness
Insomnia
Difficulty initiating sleep, or maintaining sleep, or waking too early and not being able to get back to sleep.
Narcolepsy
Affects control of sleep and wakefulness, characterized by extreme sleepiness or falling asleep during day.
nonrapid eye movement sleep (NREM)
Consistes of discrete stages of a reduction in physiological activity
Parasomnias
Lack of progression from one sleep state to the next
Rapid eye movement (REM)
Active period of sleep marked by intense brain activity.
Restless leg syndrome
A sleep disorder characterized by uncomfortable sensations and irresistible urge to move legs to relieve sensation (commonly seen in older adults).
Sleep apnea
Irregular breathing that causes multiple awakenings
Sleep
Expected regular period of decreased awareness to external stimuli.
Hours needed for sleep in older adults
Body needs between 7-8 hours of sleep
Sleep hygiene
Personal sleep habits
Things to avoid before sleep
- Caffeine (4 hrs before bed)
- Vigorous exercise (2-3 hrs before bed)
- Heavy food (During bedtime snacks)
- Stressful activities (Right before bed)
- Alcohol (4 hrs before bed)
- Screen time (1 hr before bed)
- Taking stimulating medications before bed
Sleep hygiene activities that can help a person sleep
- Bedtime routine
- Regular daily exercise
- White noise
- Eating regular healthy meal in the day
- Ear plugs and eye masks
- Comfortable sleep environment
Physiological changes in sleep
- BP decreases
- HR decreases
- Swear increases
- CO decreases
- Muscle tone relaxes
- Resps decrease
Physiological changes that occur in REM sleep
- HR fluctuates
- Body temp fluctuates
- Muscle twitching occurs
- Resps fluctuate
- BP fluctuate
- Dreams occur.
- Consolidation of procedural memory
What does a healthy sleep consist of?
A healthy sleep consists of 5-6 cycles in a night.
NREM 1 (N1)
- Brain waves and muscle activity slows
- Person feels drowsy and relaxed
- Light sleep that only lasts a few minutes
- Person can be easily awakened
- Eyes roll from side to side
- Slight decrease in HR and Resps
NREM 2 (N2)
- Eye movement
- Body continues to slow and relax
- Brain waves become slower
- Person can be aroused but requires more stimulation
to awaken - Body temp drops
- Eyes have limited movement
- Continual slowing body processes
NREM 3 (N3)
- Brain waves are very slow
- No eye movement
- Body is very relaxed
- Deepest stages of sleep
- Difficult to arouse
- SP decreases
- RR decreases
- Body temp drops
- Disturbance to sensory stimuli
- Skeletal muscles are very relaxed
- Reflexes diminished
- Snoring may occur
- Declarative memories stored temporarily in anterior
part of hippocampus
Nursing diagnoses relevant to activity and sleep
- Diminished activity
- Impaired skin integrity
- Anxiety
- Fatigue
- Insomnia
- Sedentary lifestyle
- Impaired mobility
- Sleep disturbances
- Nutrition
- Altered ability to transfer
What is reduced sleep connected to?
- Obesity
- Type 2 diabetes
- Cardiovascular disease
- Injuries
- Depression
- Irritability
- Reduced well-being
Sleep helps to…
- Consolidation of declarative memory (thalamus to hippocampus). 1/5 of body’s blood travels to brain. (Forgetting curve is destroyed)
- Emotions also help to consolidate memory
- Rejuvenate, rebalance and regulate important bodily
functions
EEG show movement between which structures during
- Brainstem to - Hippocampus to - Thalamus to - Cortex
