Week 8 to 15 Flashcards
What is Sleep?
Sleep is a naturally recurring state and a universal experience across all cultures. Sleep is responsible for the restoration of all bodily functions and especially important for growth and cognitive function.
Circadian Clock”
Some sleep experts believe the sleep stages are tied to our “Circadian Clock” which regulates hormones and temperatures during sleep resulting in effective or restful sleep.
Internal clock
This internal clock also regulates the “perfect” amount of sleep a person needs for best functioning
Generally 7-9 hours per night for most adults.
Functioning significantly becomes impaired when an adult is chronically sleep deprived.
Sleep debt
owes” sleep hours towards rest
What are the sleep stages?
REM sleep:
Non REM (NREM) sleep:
Poor Sleep:
Cognitive functioning ….
declines due to lack of sleep are often what adults complain about most often because of the general effects of thinking on functioning.
True or False?
Sleep is an important component to the current Practice Framework
True
A poor night’s sleep hurts your memory in two big ways:
What are they?
- Being sleepy hurts your concentration.
- Sleeping poorly means the things you learned the previous day are not fully recorded in the memory parts of your brain.
When does your brain organize what you learned during the day?
at night
What are some effects of sleep deprivation?
irritability cognitive impairment memory lapses/losses severe yawning symptoms similar to ADHD impaired immune system risk of diabetes type 11 increase heart rate/heart disease decreased reaction tremors/aches froth suppression risk of obesity decreased temperature
Too much stress can lead to problems with learning, sleep, and memory.
Describe the two types
Acute Stress:
Chronic Stress:
Acute Stress:body stress is normal important for survival; adrenaline cortisol is released; can affect bodies ability to calm down and sleep
Chronic Stress:long exposure to stress; hippo campus functions poorly, accelerated neuron death
Sleep hygiene is related behaviors that a person can do to promote good sleep.
It is habits that you do to optimize sleep. Such as what?
The most common are:?
The most common are: Sleep environment Sleep scheduling Sleep routine Lifestyle changes
Sleep Schedule
Wake up/Go to bed at the same time every day
No napping
If you are awake for more than 15 minutes in bed GET UP
Do your worrying somewhere other than your bed
Do NOT use screens during this time
Important to monitor you sleep wake cycle for patterns
Sleep Diary
Sleep Routine
Have a routine that relaxes you prior to bed. Such as what?
Turn off all screens 30-60 minutes prior to bed
Avoid eating or drinking right before bed
Sleep Disorders: Insomnia
Symptoms:
The most common sleep complaint (can be (30% of the population) transient (we all kind of have this at some time) or 9% of the population persistent-occurs all of the time)
May be associated with anxiety but many have no clear complaint
Psychophysiological insomnia (Conditioned insomnia)- individuals say that can’t sleep in a certain room or bed or they may avoid it- but object has noting to do with their insomnia
Insomnia in Psychiatric patients: common, excessive worry about not being able to sleep, try to hard to sleep, increase muscle tension
Primary Insomnia
Sleep Disorders: Insomnia
Treatment
Prescription and Nonprescription Drugs- (antihistamine/melatonin)
Cognitive Behavioral:
-Sleep Hygiene: Table 16.5-6
focus on 1 to 3 items at a time
avoid caffeine
- Stimulus Control Therapy: de-conditioning, break cycle of problems (go to bed when sleepy, use the bed only for sleeping, don’t lay in the bed and can’t sleep; awaken the same time/avoid napping)
- Sleep Restriction Therapy:increase sleep efficiency , decrease amount of time lying in bed, be aware of daytime sleepiness, don’t sleep at other times of the day,
- Relaxation Therapies: Progressive relaxation, Guided imagery (don’t do with pt who experiences hallucinations), Deep breathing
- Biofeedback: use physiologically marks to increase self-awareness
- Cognitive Training: targets negative emotional thoughts
Sleep Disorders: Hypersomnolence Disorder
Symptoms:
Excessive sleepiness that is serious, debilitating, and can be life threatening
Can be caused by: insufficient sleep, neurological dysfunction of the brain stem, distributive sleep, phase of circadian rhythm
Use sleep history questionnaire: See Table 16.2-6
If you reduce sleep by 1-2 hrs per night for a week sleepiness reaches pathological levels
Individual may lapse unexpectedly into sleep
Impacts attention, concentration, memory, high level cognitive processes
Sleep Disorders: Hypersomnolence Disorder
Treatment
Extend and regulate sleep period
Scheduled naps, lifestyle adjustment
Sleep Disorders: Narcolepsy
Symptoms:
Sleep attacks of irresistible sleepiness leading to 10-20 min of sleep, feel refreshed briefly
May occur at inappropriate times
May include hallucinations, cataplexy (partial loss of muscle tone), and sleep paralysis
REM sleep within 10 min
Prevalence: 0.02 - 0.16% of population, with familial incidence (genetic, begins before 30 yrs old)
Treatment: schedule forced naps, medication management,
Sleep Disorders: Obstructive Sleep Apnea Hypopnea
Symptoms?
Repetitive collapse of the upper airway during sleep
Results in reduced oxygen and transient arousal then respiration resumes
Cessation of breathing for 10 seconds or more
Higher Risk: male, middle age, obese, nasal abnormality
Clinical features: snoring, obese, restless sleep, nocturnal, choking, gasping while sleeping, morning headache, dry mouth
OT Treatment: weight loss, look at diet/ exercise
Sleep Disorders: Central Sleep Apnea
Occur in elderly, absence of breathing due to lack of respiratory effort, Like OSA but NO breathing is seen in abdominals or chest
Sleep Disorders: Central Sleep Apnea
What are the 3 subtypes?
3 subtypes:
- Idiopathic central sleep apnea: high CO2 in arteries, low CO2 in veins, daytime sleepiness, wake up with shortness of breath
- Cheyne-Stokes breathing: prolong hyper-pena, alternating with apena, hypo-pena, respiratory rate changes fast to slow to absent seen in older man with CHF or stroke
- Central sleep apnea co-morbid with opioid use: causes impairment of neuro-muscular respiration
Circadian Rhythm Sleep-Wake Disorders
Delayed sleep phase type: natural biological clocks run slower, more alert in the evening, more tired in the morning (night owl)
Advanced sleep phase type: shifts earlier, wake earlier, tired in the evening, early bird
Irregular sleep-wake type: sleep wake cycle is absent,, sleep is unpredictable, fragments sleep -individuals who has Alzheimer
Free running (24 hour sleep wake type): greater or less than 24 hrs and reset every morning (TBI or blind)
Shift work type: insomnia, excessive sleepiness, results in sleep deprivation
Jet Lag: disorder, travel across time zone (night owl have time traveling east, early birds have trouble traveling west)
Treatments: light of photo therapy, blue light, melatonin
Parasomnias
Non-Rapid Eye Movement
Sleep Arousal Disorders: happen in younger children
- Sleepwalking type: ambulate while sleeping, can do complex acts, risk of injury, difficult to awake, best to lead them to bed, rare in adults (peaks at 4 n 8 y/o)
- Sleep terror type: sudden arousal of fearfulness, unresponsive to stimuli, does not remember (during non-REM sleep)
Other Parasomnias: Sleep enuresis: urinating during sleep, bed wetting,
as OTs want to address embarrassment/shame