DO YOU KNOW YOUR SLEEP A – to – Zzzzzzzzzzzzz’s? 2020 EPC Lesson Linda Leonard

Educational Goals: To educate people on importance of a good night’s sleep. To help people identify symptoms of a sleep disorder. To encourage people to talk to their health professional about signs and symptoms they feel might be related to a sleep disorder. Sleep is essential to our health and wellbeing. We spend up to ½ of our lives asleep. During sleep, our bodies heal, rest, repair, de-stress and bolster our immune systems. We know sleep is important, but how many of us actually make those eight hours or so a priority. To further complicate matters, stimulants like coffee, alarm clocks and external lights interfere with our natural sleep/wake cycle. To get the sleep we need, we must look at the big picture.

How Much Sleep Do We Really Need?

Infants (ages 0-3 months) require 14-17 hours a day Pre-school children (ages 3-5) require 10-13 hours a day

School-age children (ages 6-13) require 9-11 hours a day Teenagers (age 14-17) need about 8-10 hours each day

Adults (ages 18-64) need 7-9 hours a night for the best amount of sleep, although some people may need a few as 6 hours or as many as 10 hours of sleep each day Older adults (ages 65 and older) need 7-8 hours of sleep each day

6 reasons women need more sleep than men… Sleep is food for our brains. To maintain the ability to multitask. To stop us from going mad. 4. To stay in shape. 5. To reduce the chances of hypertension. 6. It’s in our genetic makeup. Female brain works harder than males, need sleep to rest up and repair. Do a lot at once & need to be flexible, they use more of their brain. Poor sleep, high levels of distress, hostility, depression & anger. Sleep loss linked to increased appetite, tend to be overweight. Women who move around at night have higher levels of C-reactive protein, linked with high blood pressure and heart disease. Oestrogen, anti-inflammatory effect –decline as we get older can lead to poor sleep. What do you think? Would you benefit from 20 extra minutes - - -

What Can You Do To Achieve Better Sleep? In the bedroom Remove clutter Color of bedroom Remove all electronics Keep room dark, quiet and comfortable Avoid caffeine Make bedtime a habit Do something relaxing before bedtime Avoid alcohol Can’t fall asleep, get up Don’t worry about not sleeping Remove clutter – no more than 3 items on bedside table; soft blue, gray or green; TV, cell phones & computers; ideal temp is 68 degrees 6-8 hours before bedtime, this includes chocolate Go to bed same time & get up at same time even weekend or holidays ½ hour before bed, relax – reading can reduce stress by 68% Avoid alcohol few hours before bed After 20 min, get up – read, knit. Don’t go to bed until tired Sleep will happen eventually, worrying only makes it worse

Sleep Disorders: Sleep disorders are changes in the way we sleep. Approximately 70 million Americans suffer from a sleep disorder. While there are over 70 recognized sleep disorders, here are 4 of the most common disorders. Sleep disorders are changes in the way we sleep. A sleep disorder can affect your overall health, safety and quality of life. Sleep deprivation can affect your ability to drive safely and increase your risk of other health problems.

Most Common Disorders: 1. Insomnia 2. Sleep Apnea 3 Most Common Disorders: 1. Insomnia 2. Sleep Apnea 3. Restless Legs Syndrome (RLS) 4. Narcolepsy

Insomnia Most common sleep disorder. People with insomnia have one or more of the following symptoms: Difficulty going to sleep at night. Waking often in the middle of the night with trouble returning to sleep. Waking earlier in the morning than planned or desired.

Sleep Apnea Sleep apnea is a serious health condition characterized by impaired breathing as the body relaxes during sleep. There are two types of sleep apnea: obstructive (OSA) and central (CSA) OSA – Repeated collapse and obstruction of the upper airway during sleep. CSA – Characterized by a malfunction of the basic neurological controls for breathing rate and the failure to give the signal to inhale. Obstructive (OSA) affects roughly 20 million Americans. It’s estimated that up to 80% of people with OSA do not even realize it.

Restless Legs Syndrome (RLS) RLS affects approximately 10% of adults. It is a neurological disorder. I take 250 mg of magnesium. There are medications that can be prescribed.

Narcolepsy Narcolepsy is a common cause of chronic sleepiness, affecting about 1 in 2,000 people. Narcolepsy typically develops during the teen years and lasts for life. Narcolepsy is a manageable condition, and people who suffer with it can lead full and rewarding lives. I have an informational sheet on this, but I was not familiar with it.

How are sleep disorders diagnosed? Home Sleep test All sleep studies must be prescribed by a physician. Discuss your symptoms and be evaluated. You may be offered the option of home sleep test. An Instant Diagnostic System rep will contact you to deliver the device to your home. In-lab Sleep study Patient spends the night in a medically supervised sleep lab. A series of electrodes are placed on the head, chest and face before going to bed. Oxygen levels, heart rate, brain and muscle activity and eye movement are monitored. Results are analyzed for specific sleep related disorders. Home test – Comfortable, sleep in own bed; Convenient, no need to drive to sleep center or miss work; Cost-effective, between 1/3 and 1/10th cost of in-lab sleep study.

To begin a new path towards healthier sleep and a healthier lifestyle, start by assessing your own individual needs and habits. Pay attention to what your body is telling you. Like a good diet and exercise, sleep is a critical component to overall health.

“Laugh and the world laughs with you; Snore and you sleep alone.” --Author Unknown

Sources: National Sleep Foundation, Sleep Disorders National Institute of Heart, Lung and Blood Disorders, Your Guide to Healthy Sleep WebMD Allen County Regional Hospital, Iola, KS Mayo Clinic Health Newsletter and website Oregon State FCE, Sleep Apnea & Sleep Solutions Lesson reviewed by Kathi Yokum, APRN-C, Ashley Clinic, Humboldt, KS