The document discusses sleep hygiene and provides tips to improve sleep. It recommends adults get 7-8 hours of sleep per night and outlines consequences of insufficient sleep such as impaired mood and concentration. Factors that influence sleep quality are discussed, including age, stress, medications, and medical conditions. Specific sleep hygiene tips are given such as avoiding screens, light, noise and caffeine before bed as well as establishing a relaxing pre-sleep routine. The document stresses establishing good sleep habits and seeking medical advice if poor sleep persists.
This document provides an overview of sleep, sleep disturbances, and sleep disorders. It discusses the physiology and stages of normal sleep, including non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. It describes factors that affect sleep such as circadian rhythms, lifestyle, environment, and medications. Common sleep disorders are explained, including insomnia, sleep apnea, narcolepsy, and parasomnias. Diagnostic tests and treatments for sleep disturbances are also summarized.
Geriatric depression is a common and serious problem. It affects 17-37% of older adults in primary care settings and 11-30% of older adult inpatients and long-term care residents. Risk factors include advancing age, living in long-term care, female gender, physical illness or disability, lack of social support, and low socioeconomic status. Symptoms include apathy, loss of interest, withdrawal, appetite changes, sleep problems, feelings of worthlessness, and vague physical complaints. Treatment involves ensuring safety, meeting physical needs, supportive counseling, group therapies, education, and medication management. Suicide risk is elevated and prevention requires limiting access, family involvement, contracts, and treating underlying depression.
suicide prevention and nursing managementNursingSpark
According to the document, suicide is a major global public health issue, being the second leading cause of death among people aged 15-29 years old worldwide. It discusses definitions of suicide, suicide attempts, and suicidal ideation. It also outlines Durkheim's four main types of suicide (egoistic, altruistic, anomic, and fatalistic) and risk factors like mental illness, abuse, poverty and stress. The nurse's role in assessing and managing suicide risk, modifying the environment, communicating with the suicidal patient and documenting assessments is described.
Alcohol withdrawal syndrome is a set of symptoms that people who have a history of alcoholism experience when they stop drinking. People who are casual drinkers rarely have withdrawal symptoms.
People who have gone through withdrawal before are more likely to have withdrawal symptoms each time they quit drinking.
Symptoms of alcohol withdrawal can range from severe to mild, and can include:
-- Insomnia
-- Nightmares
-- Irritability
-- Fatigue
-- Shakes
-- Sweats
-- Anxiety
-- Depression
-- Headaches
-- Decreased appetite
Severe withdrawal symptoms include fever, convulsions and delirium tremens (DTs). Those who experience DTs may become confused, anxious and even have hallucinations. DTs can be very serious if they are not treated by a doctor.
This document outlines models of preventive psychiatry, including Caplan's model of primary, secondary, and tertiary prevention. Primary prevention aims to reduce incidence of mental illness through programs targeting at-risk groups. Secondary prevention focuses on early identification and treatment of symptoms to reduce duration and prevalence of illness. Tertiary prevention aims to reduce impairments through rehabilitation services and promotion of maximum functioning. The levels of prevention target individuals and environments to promote mental health.
Light therapy involves exposure to bright light, usually from a light therapy box, to treat conditions like seasonal affective disorder and other mood disorders. It works by affecting melatonin and serotonin levels in the body. Light therapy is considered the primary treatment for seasonal affective disorder and research shows improvement in symptoms within 4-5 days. While light therapy has fewer side effects than antidepressants, the evidence is less clear for its effectiveness in treating non-seasonal depression except as an adjunct to medication.
The document discusses sleep statistics, definitions, sleep cycles, factors affecting sleep, categories and sections of sleep disorders, sleep hygiene, and sleep assessment and management. It provides information on average sleep needs by age, sleep definitions, sleep cycles, factors influencing sleep like physical activity, stress, diet, smoking and environment. It describes categories of sleep disorders like dyssomnias involving too little or too much sleep, parasomnias involving abnormal events during sleep, and sleep disorders related to other conditions. Treatment options for different sleep disorders include lifestyle changes, medications, therapy and managing the underlying condition.
Alcoholics Anonymous AA
Alcoholics Anonymous, often referred to simply as AA, is an international fellowship of people working together to overcome their addictions to alcohol.
Panic disorder is characterized by sudden panic attacks that involve physical symptoms and a fear of consequences like a heart attack. It has a lifetime prevalence of 1.5-2% and is more common in females. Treatment includes SSRIs, benzodiazepines, CBT to change negative thoughts, and behavioral therapies like relaxation. With appropriate treatment, around 65% of patients achieve remission within 6 months.
This document defines and describes various psychiatric emergencies including suicide, violence, excitement, stupor, panic attacks, and acute stress reactions. It provides details on causes, risk factors, symptoms, management strategies, and treatment approaches for each emergency. Key goals in management include ensuring patient and staff safety, de-escalating stressful situations through communication and medication, addressing immediate medical needs, and facilitating appropriate longer-term treatment.
This document discusses milieu therapy or therapeutic community. It is an environment-based therapy where the social environment is used to provide therapeutic experiences for patients. The goals are to change maladaptive behaviors, promote recovery, minimize hospital stays, and resocialize patients. Key elements include free communication, shared responsibility, active participation, decision-making, and understanding roles. It involves daily community meetings, a patient government, staff meetings, living groups, and learning opportunities. The role of the nurse is to provide and maintain a safe therapeutic environment through modeling, leadership, sharing responsibilities, and ensuring patient needs are met.
The document discusses stress adaptation and crisis intervention models. It defines stress, stressors, and different types of stress such as acute, episodic, and chronic stress. It describes coping strategies and adaptation. It then outlines Stuart's stress adaptation model, including its assumptions, concepts, and predisposing biological, psychological, and sociocultural factors. Finally, it discusses crisis types, stages of a crisis, goals of crisis intervention, and its assessment, implementation, and termination stages.
Functions of mental health nurse in various settin gsNursing Path
This document outlines the roles and responsibilities of psychiatric nurses in various clinical settings. Nurses provide assessments, medication management, therapies, education and support across inpatient, outpatient, emergency and community settings. Duties include ensuring safety, monitoring symptoms, assisting with treatments, counseling patients and families, and coordinating care.
Nurses play an important role in supporting caregivers of elderly patients. They conduct caregiver assessments to identify needs. Nurses provide caregivers with information, link them to resources, and offer interventions to reduce distress and burnout. These interventions include support groups, education, and home visits. Nurses also teach skills to improve caregiver competence and confidence in areas like medication management. It is important for nurses to address the potential for elder abuse and help caregivers develop coping strategies. Caregivers can be formal, such as paid home health aides, or informal, like family. Both require training to safely care for patients' physical and emotional needs.
Post traumatic stress disorder (PTSD) mamtabisht10
Post traumatic stress disorder (PTSD) is a stress related disorder (DSM5) is characterized by inability to adjust or recover after witnessing or experiencing a traumatic or life threatening event.
The document outlines the role of nurses in preventing mental illness through various activities:
1) Providing antenatal care and support to mothers to reduce the risk of postpartum depression.
2) Ensuring well-planned obstetric care during delivery and postnatal care of mothers and newborns.
3) Identifying at-risk populations like those experiencing crises or with disabilities and providing counseling and referrals.
4) Conducting community outreach through health education, screening camps, and promoting awareness of mental health resources.
Sleep disorders are medical conditions that involve changes in sleep patterns that can cause issues like excessive daytime sleepiness. They are classified according to causes like physical, medical, psychiatric, or environmental factors and are also classified as dyssomnias or parasomnias according to the DSM. Common types include insomnia, hypersomnia, narcolepsy, sleep apnea, sleep terrors, nightmares, sleepwalking, and restless leg syndrome. Symptoms vary but can include issues with falling or staying asleep, irregular breathing during sleep, excessive daytime sleepiness, inability to move upon waking, and abnormal leg movements during sleep.
Dr. Rahul Sharma defines mania as a psychiatric condition characterized by extreme mood, energy, hyperactivity, unusual thought processes, and accelerated speech. There are several types of mania including hypomania, mixed state, acute mania, and delirium mania. Signs and symptoms include euphoria, grandiosity, decreased need for sleep, flight of ideas, pressured speech, poor judgment, and suicidal tendencies. Potential causes include genetic factors, biochemical imbalances, brain lesions, certain medications, and neurological disorders. Diagnosis involves mental status examination, history collection, and physical examination. Treatment options include lithium, anticonvulsants, antipsychotics, benzodiazepines, E
The document provides tips for good sleep hygiene. It recommends establishing a regular sleep schedule by getting up at the same time daily, going to bed when sleepy, and avoiding daytime naps. It also suggests using the bedroom only for sleep and sex, avoiding caffeine, heavy meals, and exercise close to bedtime, and minimizing noise, light and extreme temperatures in the bedroom. Developing relaxing pre-bedtime rituals and addressing underlying depression, anxiety or stress are also encouraged for better sleep.
Facilitating improved sleep hygiene - Dr Bronwen BonfieldMS Trust
Aims:
To explore MS & Sleep
To understand the patterns of sleep.
To explore factors that affect our sleep.
To share experiences of working with clients with sleep difficulties.
To discuss hints and tips on how to support clients and their families who are experiencing sleep difficulties
This document discusses the effects of total and partial sleep deprivation. Total deprivation involves no sleep in 24 hours, while partial deprivation involves some sleep in that period. Psychological effects of sleep deprivation include impaired sustained attention, microsleeps, irritability, confusion, and delusions or hallucinations with more severe deprivation. Physiological effects include changes to heart rate, respiration, blood pressure and body temperature. Chronic sleep deprivation can also lead to long-term health issues. While complex cognitive tasks may not be as impacted as simple ones, REM and NREM sleep deprivation can cause memory, learning, mood and physical problems. Getting extra sleep can help recover from sleep debt accumulated from deprivation.
10 Fatigue and Sleep Hygiene Tips for Junior DocsStuart Marshall
Fatigue and Sleep Hygiene provides 10 tips for managing fatigue during on-call and shift work. It warns that failing to manage fatigue can seriously harm one's health and patients. Some key points include: naps under 1 hour can improve alertness but lead to "sleep inertia" after waking; on-call rooms are often not suitable for sleeping; chronic sleep debt is dangerous; driving while fatigued increases accident risk; caffeine can help but its effects only last 1-2 hours; alcohol disrupts sleep while exercise helps reset circadian rhythms; optimizing sleep environment and hygiene at home is important; and seeing a general practitioner can help monitor health impacts.
Lack of sleep can negatively impact memory, learning, mood, and overall health by hindering brain function and increasing inflammation. Getting adequate sleep improves memory, focus, learning, and mood while reducing fatigue. Adopting lifestyle changes like limiting caffeine and screens before bed, along with stress relief techniques, can help establish better sleep habits. Consulting a doctor can also help address any medical issues impacting sleep.
This document summarizes the key points from a sleep presentation. It discusses what constitutes normal sleep, common sleep disorders like insomnia, sleep apnea, and consequences of abnormal sleep. It also covers how lifestyle factors like routines, medications, and naps can help improve sleep quality. Specific sections summarize findings on women's sleep, how their biology and life stages impact sleep, and the effects of poor sleep on health.
This document discusses insomnia and normal sleep patterns. It provides details on:
1) The stages of the normal sleep cycle and how sleep needs change throughout life from childhood to older age.
2) Insomnia as a common sleep disorder defined by difficulties initiating or maintaining sleep that impairs daytime functioning.
3) Factors that can cause insomnia like medical conditions, medications, and psychiatric disorders.
4) Treatments for insomnia including sleeping pills, cognitive behavioral therapy, sleep restriction, stimulus control, and improving sleep hygiene.
This document provides information about sleep, including what sleep is, the sleep cycle, types of normal and abnormal sleep, and tips for improving sleep. Key points include:
- Sleep is a condition where the body and mind rest that typically occurs at night for 7-9 hours. It is essential for survival.
- The sleep cycle progresses through NREM and REM sleep stages roughly every 90 minutes over 4-5 cycles per night.
- Normal sleep means falling asleep within 20 minutes, sleeping 7-9 hours continuously, and waking feeling refreshed.
- Tips for better sleep include avoiding screens before bed, using yellow light, sticking to a schedule, and being in a dark, cool room.
Sleep is a normal state of altered consciousness that allows the body to rest. It involves decreased responsiveness and can be characterized by different sleep stages including slow-wave non-REM sleep and REM sleep. Sleep requirements vary by age but most adults need 6-8 hours per night. Disorders can cause difficulties initiating or maintaining sleep (insomnia) or excessive daytime sleepiness (hypersomnia). Treatment depends on the underlying cause but may involve changes to sleep hygiene, medications, or addressing lifestyle factors. Nursing care focuses on establishing regular sleep schedules and routines to support restful sleep.
This document discusses insomnia, including its definition, types, causes, effects, treatments, and tips for good sleep hygiene. It defines insomnia as difficulty falling or staying asleep despite an adequate environment. The three main types are acute (less than a month), transient (less than a week), and chronic (more than a month). Common causes include stress, schedules, habits, foods, and substances like caffeine. Effects can include fatigue, mood issues, and impaired functioning. Treatments may involve cognitive behavioral therapy, over-the-counter aids, prescription pills, or addressing underlying issues. Good sleep hygiene focuses on regular sleep schedules, relaxation before bed, and avoiding stimulants near sleep.
How Stress Can Affect Your Ability to SleepGetting Sleepy
Stress can negatively impact sleep by making it difficult to fall asleep and stay asleep, as well as affecting sleep quality. Short sleep durations of only 4-5 hours have been shown to negatively impact physiological and cognitive functioning. Identifying and addressing stressors can often improve insomnia. Keeping a sleep diary can help identify factors contributing to sleep difficulties as well as things that help sleep. Developing positive sleep thoughts and scheduled worry sessions can help address maladaptive thoughts that worsen sleep problems. The document provides relaxation strategies and lifestyle recommendations for improving sleep environment and routines.
As in, ZZZZZZZzzzzzzz. Hopefully, you might sleep through this workshop, and it won’t be due to boredom. We’ll talk about healthy sleeping patterns and habits, strategies for better sleep, and hopefully get to practice a little.
How To Avoid Interruptions & Stay Asleep All NightSastasundar
The first key to getting good sleep is finding out what works for you. This may require some experimenting on your part. There is no cure-all. We are all designed differently; therefore we all require different things.
This document provides an overview of sleep and sleep disorders from a psychological perspective. It defines sleep and describes the four stages of the sleep cycle: NREM Stages 1-3 and REM Stage. Common sleep disorders like sleep apnea, insomnia, narcolepsy, sleepwalking and sleep terrors are explained. Potential causes and symptoms of each disorder are outlined. The document concludes by listing 14 evidence-based ways to fall asleep faster, such as keeping a regular sleep schedule, avoiding screens before bed, and getting exercise in the morning. References are provided.
This document provides an overview of sleep and sleep disorders. It defines sleep and describes the four stages of the sleep cycle: NREM Stages 1-3 and REM Stage. Common sleep disorders like sleep apnea, insomnia, narcolepsy, sleepwalking and sleep terrors are explained, including causes, symptoms and ways to prevent each. Finally, tips are provided for falling asleep fast, such as setting the right temperature, avoiding electronics before bed, and maintaining a regular sleep schedule.
This document discusses sleep, drowsy driving, and sleep disorders. It begins by explaining the sleep cycle and stages of sleep. It recommends getting 7-9 hours of sleep per night for adults and lists consequences of lack of sleep like increased health risks. Tips are provided for better sleep like establishing a routine and sleep-friendly environment. Common sleep disorders like sleep apnea are described. The definition of drowsy is given as being ready to fall asleep. Drowsy driving is explained as being very dangerous due to increased risk of accidents. Factors that could contribute to drowsy driving are listed.
Insomnia is caused by medical conditions, emotional disorders like anxiety and depression, hormonal changes during aging, and behavioral factors like irregular sleep schedules. Problems from lack of sleep include increased stress, poor coordination, decreased work performance, and increased risk of accidents. There are things people can do to improve sleep, such as exercising during the day, avoiding stimulants like caffeine before bed, developing a relaxing bedtime routine, and making sure the bedroom is quiet and comfortable. Maintaining good sleep hygiene can help treat insomnia.
The document discusses insomnia and its treatment through cognitive-behavioral therapy. It describes the normal sleep stages and how sleep changes throughout life. Insomnia is common, affecting over half of adults, and can be caused by medical, psychiatric and lifestyle factors. Cognitive-behavioral therapy techniques like sleep restriction, stimulus control, relaxation training and sleep hygiene education are effective non-drug treatments for insomnia.
Women and the Importance of Sleep
Texas Health Resources and the Advances in Medicine Lecture Series are proud to collaborate with the Laura W. Bush Institute for Women's Health and the Texas Tech University Health Sciences Center on a lecture about women and the importance of sleep.
Clinical sleep disorder and sleep debt are often unrecognized, untreated misdiagnosed in millions of women. The amount of sleep a woman gets every night can affect her stress level, weight and overall health. Sleep loss even increases aging including memory.
This lecture presented by Dr. Emily Kirby will bring to light causes, effects and solutions. Written by Anne L. Smalligan, BSN, Med. with Kaye Renshaw, LPC
Things to Do and Things to Avoid Before SleepAstra Beds
The document discusses common sleep problems and provides tips to improve sleep quality. It notes that many people do not get enough sleep due to issues falling asleep, staying asleep, or feeling rested. Small changes can help, such as avoiding caffeine and alcohol before bed, unwinding before sleep, and exercising earlier in the day. Establishing a routine, making the bedroom comfortable, and not stressing about imperfect sleep can also help improve sleep. Seeking medical advice is recommended if problems persist.
Insomnia is a sleep disorder where a person has difficulty falling or staying asleep. It can be transient (less than a week), acute (less than a month), or chronic (more than a month). Causes include stress, medications, sleep disorders, medical conditions, and psychological factors. Symptoms include daytime fatigue, sleepiness, mood changes, and poor concentration. Diagnosis involves assessing sleep history, medical conditions, medications, and sleep patterns. Treatments include behavioral changes, medications, herbal remedies, and addressing underlying causes. Complications include impaired job performance, accidents, psychiatric issues, health problems, and weakened immunity.
The document discusses seniors' sleep needs and practices for improving sleep quality. It states that seniors aged 65 and older need 7-8 hours of sleep per night. Poor sleep quality can negatively impact physical and mental health. Common causes of poor sleep in seniors include sleep disorders, an irregular sleep schedule, caffeine, alcohol, and certain medications. The document provides tips for seniors to improve their sleep quality, such as maintaining a regular bedtime, exercising, keeping the bedroom dark and quiet, reducing caffeine and alcohol, and practicing relaxing activities like yoga before bed.
Restless sleep is common, with over 60% of Americans experiencing sleep issues at least a few nights per year. Not getting quality sleep can negatively impact one's health and daytime functioning. There are several common misconceptions about sleep that may be hindering quality rest. These include believing that snoring is harmless, that one can train themselves to need less sleep, and that insomnia is only caused by stress. Addressing lifestyle factors like exercise, diet, sunlight exposure, and supplement routines can help improve sleep quality and duration for many individuals struggling with sleep problems. Seeking medical advice is also important if issues persist.
- Normal sleep varies by age but is essential for overall health and well-being. Key benefits include improved memory, longevity, inflammation control, performance, creativity, grades, attention, weight management, stress/blood pressure, and accident avoidance.
- Common sleep disorders include sleep apnea, insomnia, narcolepsy, sleepwalking, and sleep terrors. Risk factors, symptoms, and prevention techniques are described for each.
- Sleep deprivation has negative effects on multiple body systems and is linked to increased Alzheimer's risk, hypertension, diabetes, depression, and more. Maintaining a regular sleep schedule is important for well-being.
Are you sleeping good ? Are you sleeping enough ? A common problem reported by the university students. it is essential to have early intervention and effective management to overcome the problem.
Beginner's Guide to Bypassing Falco Container Runtime Security in Kubernetes ...anjaliinfosec
This presentation, crafted for the Kubernetes Village at BSides Bangalore 2024, delves into the essentials of bypassing Falco, a leading container runtime security solution in Kubernetes. Tailored for beginners, it covers fundamental concepts, practical techniques, and real-world examples to help you understand and navigate Falco's security mechanisms effectively. Ideal for developers, security professionals, and tech enthusiasts eager to enhance their expertise in Kubernetes security and container runtime defenses.
Satta Matka Dpboss Kalyan Matka Results Kalyan ChartMohit Tripathi
SATTA MATKA DPBOSS KALYAN MATKA RESULTS KALYAN CHART KALYAN MATKA MATKA RESULT KALYAN MATKA TIPS SATTA MATKA MATKA COM MATKA PANA JODI TODAY BATTA SATKA MATKA PATTI JODI NUMBER MATKA RESULTS MATKA CHART MATKA JODI SATTA COM INDIA SATTA MATKA MATKA TIPS MATKA WAPKA ALL MATKA RESULT LIVE ONLINE MATKA RESULT KALYAN MATKA RESULT DPBOSS MATKA 143 MAIN MATKA KALYAN MATKA RESULTS KALYAN CHART
Kalyan Matka Kalyan Result Satta Matka Result Satta Matka Kalyan Satta Matka Kalyan Open Today Satta Matka Kalyan
Kalyan today kalyan trick kalyan trick today kalyan chart kalyan today free game kalyan today fix jodi kalyan today matka kalyan today open Kalyan jodi kalyan jodi trick today kalyan jodi trick kalyan jodi ajj ka.
How to Configure Time Off Types in Odoo 17Celine George
Now we can take look into how to configure time off types in odoo 17 through this slide. Time-off types are used to grant or request different types of leave. Only then the authorities will have a clear view or a clear understanding of what kind of leave the employee is taking.
The membership Module in the Odoo 17 ERPCeline George
Some business organizations give membership to their customers to ensure the long term relationship with those customers. If the customer is a member of the business then they get special offers and other benefits. The membership module in odoo 17 is helpful to manage everything related to the membership of multiple customers.
No, it's not a robot: prompt writing for investigative journalismPaul Bradshaw
How to use generative AI tools like ChatGPT and Gemini to generate story ideas for investigations, identify potential sources, and help with coding and writing.
A talk from the Centre for Investigative Journalism Summer School, July 2024
How to Show Sample Data in Tree and Kanban View in Odoo 17Celine George
In Odoo 17, sample data serves as a valuable resource for users seeking to familiarize themselves with the functionalities and capabilities of the software prior to integrating their own information. In this slide we are going to discuss about how to show sample data to a tree view and a kanban view.
How to Store Data on the Odoo 17 WebsiteCeline George
Here we are going to discuss how to store data in Odoo 17 Website.
It includes defining a model with few fields in it. Add demo data into the model using data directory. Also using a controller, pass the values into the template while rendering it and display the values in the website.
How to Add Colour Kanban Records in Odoo 17 NotebookCeline George
In Odoo 17, you can enhance the visual appearance of your Kanban view by adding color-coded records using the Notebook feature. This allows you to categorize and distinguish between different types of records based on specific criteria. By adding colors, you can quickly identify and prioritize tasks or items, improving organization and efficiency within your workflow.
2. Sleep “Hygiene”?
• Sleep hygiene refers to the
habits, environmental factors, and
practices that may influence the
length and quality of one's sleep.
These include bedtime, nighttime
rituals, and disruptions to one's
sleep.
3. How much sleep do I
need?
• A general guideline for adults is 7-
8 hours of sleep a night.
• Older adults need a similar
amount, but the sleep may be
lighter and may include a brief nap
during the day.
4. What happens when I
don’t get enough sleep?
• Impaired mood, memory, and
concentration
• Dampened immune system
• Increased risk of accidents
• Stressed relationships
5. How Much Is Enough?
There are, generally, four categories of sleep behavior:
*Long sleepers vs. Short sleepers: some people need 9 or 10
hours of sleep in order to feel well, while others thrive on just
5 or 6 hrs.
*Rigid sleepers vs. Flexible sleepers: some people wake up at the
same time every morning no matter what time they go to
bed, even if they’ve slept only a few hours. Others can easily
adjust their sleep patterns to accomodate changes in their
normal social or work schedules.
*Larks vs. Owls: No doubt you’ve heard of this category already:
the morning people-those who do their best work at the crack
of dawn- and the night people- those who don’t really come
alive until evening.
*Nappers vs. Non-nappers: some people are able to make up for
lost sleep time by taking a nap, whereas others simply have to
exist through the day until their next normal sleep perion.
Dedictated nappers find that daily nap becomes an essential
part of their sleep/wake pattern, and that they don’t function
as well on days when they miss that afternoon snooze.
6. Aging
• After the age of 40 our sleep patterns change, and we have
many more night-time awakenings than in our younger years.
These awakenings not only directly affect the quality of our
sleep, but they also interact with any other condition that may
cause arousals or awakenings, like the withdrawal syndrome
that occurs after drinking alcohol close to bedtime. The more
awakenings we have at night, the more likely we will awaken
feeling un-refreshed and un-restored.
7. Psychological Stressors
• Psychological stressors like deadlines, exams, marital
conflict, and job crises may prevent us from falling
asleep or wake us from sleep throughout the night. It
takes time to "turn off" all the noise from the day. If
you work right up to the time you turn out the
lights, or are reviewing all the day's events and
planning tomorrow (sound familiar?), you simply
cannot just "flip a switch" and drop off to a blissful
night's sleep.
8. How to deal with stressors
• Develop some kind of pre-sleep ritual to break the connection
between all the stress and bedtime. This is perhaps even
more important for children. These rituals can be as short as
10 minutes or as long as an hour. Some find relief in making a
list of all the stressors of the day, along with a plan to deal
with them, as it serves to end the day.
• Combining this with a period of relaxation, perhaps by
reading something light, meditating, or taking a hot bath can
also help you get better sleep. And don't look at that clock!
9. Social or Recreational Drugs
• The effects of nicotine are similar to those of
caffeine, with a difference being that at low
doses, nicotine tends to act as a sedative, while at
high doses it causes arousals during sleep.
• Alcohol may initially sedate you, making it easier to
fall asleep; however, as it is metabolized and cleared
from your system during sleep, it causes arousals
that can last as long as two to three hours after it has
been eliminated.
10. Sleep Disorders - Facts
• Mood disorders often have sleep disruption as a chief
complaint
• Major depression is characterized by either insomnia or
hypersomnia
• Anxiety disorders often coexist with sleep disorders
– Worry and nervousness lead to sleep disruption
– Primary insomnia occurs in generalized anxiety, panic
disorder & posttraumatic stress disorder
• 50% of elderly experience poor sleep
• 94% of institutionalized are prescribed sedative-hypnotics
• Males: 8 times the risk for obstructive sleep apnea
11. Types of Insomnia
• Type 1) Sleep Onset Insomnia
When you cannot go to sleep, and usually have to lie in bed from 30 minutes to 3-4
hours (or more) before you finally go to sleep, after much anxiety, stress, tossing and
turning. You usually wake up with a massive headache, feeling drowsy, or with your
whole body aching.
• Type 2) Sleep Maintenance Insomnia
You go to sleep normally, but you wake up during the night, once or several times,
and you can't go back to sleep, or it takes a long time for you to go back to sleep.
• Type 3) Sleep Disturbance Insomnia
You go to sleep normally, you sleep for a normal amount of time (7-8 hours for adults,
5-6 hours for the elderly), but you wake up un-rested, with a headache, aching,
feeling drowsy, dizzy, etc.
Most Insomniacs suffer from a combination of type 1 and 2, if you suffer from type 3,
you are most likely suffering from Sleep Apnea, or PLM (period limb movement), or
other underlying sleep disorders. Also, if you are pregnant it is very common to
experience type 3 Insomnia, especially in the last tri of pregnancy.
12. Medical Conditions
& Sleep Disruption
• Fibromyalgia • Arthritis
• Cystic fibrosis • Chronic fatigue
syndrome
• Head injury
• Hyperthyroidism
• Migraine headaches
• Menopause
• Huntington’s chorea • Allergies
• Tourette’s syndrome • AIDS
• Alzheimer’s disease • Pain secondary to a
• Cancer medical condition
14. Sleep Hygiene Tip
• Don’t go to bed unless you are
sleepy
– If you are not sleepy at
bedtime, then do something else.
Read a book, listen to soft music or
browse through a magazine. Find
something relaxing, but not
stimulating, to take your mind off of
worries about sleep. This will relax
your body and distract your mind.
15. Sleep Hygiene Tip
• If you are not asleep after 20
minutes, then get out of the bed.
– Find something else to do that will
make you feel relaxed. If you can, do
this in another room. Your bedroom
should be where you go to sleep. It is
not a place to go when you are
bored. Once you feel sleepy again, go
back to bed.
16. Sleep Hygiene Tip
• Adequate comfortable
temperature
• Ensure absence of light
• Reduce or eliminate noise
• Remove TV & avoid listening to
radio in bed
• Avoid other activities
• Do not look at the clock when you
wake up at night
17. Sleep Hygiene Tip
• Avoid working in bed & set
reasonable limit for finishing work
prior to bedtime
• Avoid serious discussions or
arguments prior to bedtime
• Avoid working on potentially
upsetting things
18. Sleep Hygiene Tip
• Do not make late night phone calls
• Exercise in the morning or several
hours before bed
• Make bed and bedroom as
comfortable as possible
• Do not turn lights on when getting
up during the night
19. Sleep Hygiene Tip
• Avoid alcohol
• Avoid caffeine
• Avoid OTC medications that cause
sleep problems
• Establish regular pattern prior to
bed (brush teeth, change clothes)
• Avoid naps
20. Sleep Hygiene Tip
• Protect bedtime and sleep from
disruptions
• Minimize effects from bed partner
(snoring, different
bedtime, movement)
• Take hot bath within 2 hrs
• Drink small amount of warm drink
(non- caffeinated)
21. A Word About Television
• Many people fall asleep with the television on in their
room. Watching television before bedtime is often a
bad idea. Television is a very engaging medium that
tends to keep people up. We generally recommend that
the television not be in the bedroom.
• Late night news or prime time shows frequently have
disturbing, violent material. Even non-violent
programming can have commercials which are jarring
and louder than the actual program.
• Light and noise. The continuous flickering light coming
from the TV (or a computer screen) can interfere with
the body’s clock, which is sensitive to any light.
22. If These Hygiene Tips Don’t Work
• Several physical factors are known to upset sleep. These
include arthritis, acid reflux with
heartburn, menstruation, headaches and hot flashes.
• Psychological and mental health problems like
depression, anxiety and stress are often associated with
sleeping difficulty.
• Many medications can cause sleeplessness as a side effect.
• To help overall improvement in sleep patterns, your doctor
may prescribe sleep medications for short-term relief of a
sleep problem.
• Always follow the advice of your physician and other
healthcare professionals.
• The goal is to rediscover how to sleep naturally.