insomnia ryan popek. outline define are you sleepy? types and causes effects ...
TRANSCRIPT
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INSOMNIA
Ryan Popek
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Outline
Define
Are you sleepy?
Types and causes
Effects
Treatment/Strategies
Stress
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Definition
Inadequate or poor-quality of sleep Difficulty falling asleep Waking up frequently Waking up too early Un-refreshing sleep
Types of sleepers Short sleepers- <6 hours Long sleepers- 9 hours or more
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Epworth Sleepiness Scale
Situation Chance of dozing
Sitting and reading
Watching television
Sitting inactive in a public place
Passenger in a car
Lying down to rest
Sitting and talking to someone
Sitting quietly after lunch (no alcohol)
In a car, while stopped in traffic
TOTAL:(0= would never doze; 1= slight chance of dozing; 2 =moderate chance of dozing; 3= high chance of dozing)
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Types and causes of Insomnia Initiatory insomnia- trouble falling asleep
Anxiety disorders Poor “sleep hygiene”
Early awakening- cannot get back to sleep Clinical depression Aging
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Types and causes cont…
Multiple awakenings Heart failure Acid reflux Sleep apnea Depression
Daytime sleepiness Inadequate time sleeping
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Physiological Effects
Metabolic Obesity Weight Loss
Pain Muscle Headaches Gastrointestinal
Immune System Weakens
Hormonal Change Thyroid Growth Hormone
Repair body
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Effects Cont…
Nervous System Tremors Gag & tendon reflexes Irritable
Mortality Not directly connected
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Treatment
Transient Short-term Chronic
Few days 3 weeks > 3 weeks
Short-term sleep medication
Relaxation (Behavior Strategies)
Medication
Behavior Strategies
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Behavioral Strategies
Sleep hygiene Do something enjoyable before bed Plan your next day on paper Set a wake up time Avoid taking naps Sun exposure early Avoid caffeine after 2 pm Bathe or exercise 4-6 hours before bed Avoid going to bed hungry
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Behavior Strategies
Stimulus Control Avoid the bed Go to bed when drowsy Can’t sleep? Get bored. Conditions of sleeping
Exercise! Avoid overtraining Aerobic exercise
Relaxation Methods
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Questions/Comments?