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INSOMNIA
Ryan Popek
Outline
Define
Are you sleepy?
Types and causes
Effects
Treatment/Strategies
Stress
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
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)
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
Types and causes cont…
Multiple awakenings Heart failure Acid reflux Sleep apnea Depression
Daytime sleepiness Inadequate time sleeping
Physiological Effects
Metabolic Obesity Weight Loss
Pain Muscle Headaches Gastrointestinal
Immune System Weakens
Hormonal Change Thyroid Growth Hormone
Repair body
Effects Cont…
Nervous System Tremors Gag & tendon reflexes Irritable
Mortality Not directly connected
Treatment
Transient Short-term Chronic
Few days 3 weeks > 3 weeks
Short-term sleep medication
Relaxation (Behavior Strategies)
Medication
Behavior Strategies
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
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
Questions/Comments?