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?