Start with chrome/internet research Skit (Common disorders list) Sleep Disorders Start with chrome/internet research Skit (Common disorders list) Recap: Notes (add to)

Sleep Apnea When airways are blocked, so air cannot get to your lungs (this wakes you up because you cannot breathe) Types: central obstructive, complex, mixed Affects adults and children Daytime sleepiness, loud snoring, choking or gasping during sleep, headaches, memory loss, poor concentration May be worsened by regular smoking and/or alcohol use

Sleep Apnea Treatment -Mouthpieces -breathing devices -surgery -nicotine patch/gum, e-cigarette

Insomnia Chronic (happens regularly) Temporary Sometimes goes hand in hand with depression (low serotonin levels at night, tired, so unhappy during the day, can’t sleep…vicious cycle) When you have difficulty falling asleep and staying asleep

Insomnia Avoid screen time before bed (read a book) Get tired during the day (exercise!) Sleeping pills Warm milk Bath Massage/rub your back Calming music Yoga White noise/smell machine (saje) Sleep mask/warm blankets (swaddling babies) Routine/regular sleep times

Restless Leg Sometimes caused by diabetes or too much caffeine, or poor nutrition (low amount of vitamins) Itchy/pain in the legs and arms usually, or whole body Treatment Eat healthy/exercise/relaxation techniques Heat, or cold massage Preparing a good sleep environment Scheduled sleep Drink lots of water/take vitamins medication

Narcolepsy Neurological disorder that affects the control of one’s sleep Often people will fall asleep when they do not mean to Excessive daytime sleepiness, sudden loss of muscle tone/weakness, hallucinations, sleep paralysis Prevention: -avoid caffeine, nicotine, alcohol, heavy metals Medical Treatment: prescription medication

Falling asleep at the wheel (car accidents) Prevention: -caffeine (energy drinks, chocolate, coffee) -radio/music (loud/noisy, not soft/relaxing, sing along) -vehicle modifications (vibrating steering wheel and seat when crossing lines on the road) -bumps in the road/rumble strips -roll down the windows (cool wind blowing) -turn on the a/c -avoid alcohol use -get a good night’s rest before traveling -pull over at a rest stop and have a nap -have a person to talk to/conversation -switch driver -eat sunflower seeds/peanuts…snacks

Shift Work When you have trouble sleeping because you might be working all night, and then unable to sleep during the day Symptoms: Excessive sleepiness when you need to be awake, alert and productive Insomnia (inability to sleep when you need to) Sleep that feels un-refreshing or insufficient Difficulty concentrating Lack of energy Irritability or depression Difficulty with personal relationships

Shift work May affect families (holidays, picking up from school, family time, trying to be quiet) Common for firefighters, nurses, janitorial, convenience stores, restaurants Treatment Sleeping pills Asking for better working hours/trading with others (different employment) Dark windows/sleep masks/ear plugs

Bruxism When you grind your teeth in the night Problems: Treatment Wake you up from pain in your jaw Headaches Grinds down your teeth Treatment Mouthguard/retainer

Too much sugar/Poor diet Makes you jittery “sugar crash” Difficulty sleeping as brain is over-stimulated (caffeine in chocolate) Stomach aches, crazy dreams Cravings (waking up at night to eat because you are still hungry, disrupts sleep)

Jet Lag Travel to different timezones Difficulty adjusting to new time of day Temporary sleep disorder, but still difficult (May take 6-9 days to fully recover depending on how many time zones you cross) Symptoms similar to shift work