1. Sleep Deprivation A Deer Oaks Presentation

2. Sleep Deprivation Sleep disorders are a highly common medical issue that affects millions of Americans each year. Sleep disorders are a highly common medical issue that affects millions of Americans each year. 95% of people suffering from a sleep disorder remain undiagnosed. 95% of people suffering from a sleep disorder remain undiagnosed. Sleep deprivation can cause a number of symptoms/conditions, including: Sleep deprivation can cause a number of symptoms/conditions, including: Depression, heart disease, hypertension, irritability, obesity, slowed reaction times, slurred speech, and tremors, impaired decision making abilities. Serious symptoms include psychosis, stroke, and even death. Sleep deprivation while driving is as dangerous as driving while under the influence. Depression, heart disease, hypertension, irritability, obesity, slowed reaction times, slurred speech, and tremors, impaired decision making abilities. Serious symptoms include psychosis, stroke, and even death. Sleep deprivation while driving is as dangerous as driving while under the influence.

3. Causes of Sleep Deprivation Causes of sleep deprivation can be divided into 3 broad areas: Causes of sleep deprivation can be divided into 3 broad areas: Lifestyle – This includes type of work, work hours, stress, exercise, eating habits, drug and alcohol use, and activities engaged in before bedtime. Lifestyle – This includes type of work, work hours, stress, exercise, eating habits, drug and alcohol use, and activities engaged in before bedtime. Medication- Interferes with the body’s natural rhythms causing restlessness, insomnia, and tiredness. Sleeping pills eventually lose their effectiveness and cause rebound insomnia. Medication- Interferes with the body’s natural rhythms causing restlessness, insomnia, and tiredness. Sleeping pills eventually lose their effectiveness and cause rebound insomnia. Health Complications & Clinical Disorders – Underlying health problems can make it difficult to fall or stay asleep. Medical conditions can be physical or mental (i.e., asthma, diabetes, depression, and PTSD). Health Complications & Clinical Disorders – Underlying health problems can make it difficult to fall or stay asleep. Medical conditions can be physical or mental (i.e., asthma, diabetes, depression, and PTSD).

4. Age and Sleep On average children need more sleep than adults: On average children need more sleep than adults: Children under 6: 10-13 hours Children under 6: 10-13 hours Ages 6 to 9: 10 hours of sleep Ages 6 to 9: 10 hours of sleep Pre-teens and teenagers: 8 to 9.5 hours of sleep Pre-teens and teenagers: 8 to 9.5 hours of sleep It is difficult to diagnose and treat sleep disorders in children since they are less likely to accurately describe their symptoms and also suffer from different symptoms. It is difficult to diagnose and treat sleep disorders in children since they are less likely to accurately describe their symptoms and also suffer from different symptoms. Some common sleep problems that can occur in children include: Some common sleep problems that can occur in children include: Night Terrors Night Terrors Bedwetting Bedwetting Nightmares Nightmares

5. Age and Sleep The dramatic physical changes caused by adolescence tend to make teens want to stay up later and get up later, which usually prevents them from getting the sleep they need. The dramatic physical changes caused by adolescence tend to make teens want to stay up later and get up later, which usually prevents them from getting the sleep they need. College students suffer from sleep deprivation due to excessive studying and partying, classes, and worries concerning being able to find a job and secure a future. College students suffer from sleep deprivation due to excessive studying and partying, classes, and worries concerning being able to find a job and secure a future. Some college students will also abuse ADHD medication in order to study which can lead to irregular sleep cycles. Some college students will also abuse ADHD medication in order to study which can lead to irregular sleep cycles. College students will also abuse caffeine and energy drinks which can further increase sleep deprivation. College students will also abuse caffeine and energy drinks which can further increase sleep deprivation.

6. Age and Sleep The older people get, the more likely they will suffer from a sleep disorder. The older people get, the more likely they will suffer from a sleep disorder. 50% of people over the age of 64 suffer from some type of sleep disorder. 50% of people over the age of 64 suffer from some type of sleep disorder. Sleep disorders in this age group are due to physical and hormonal changes, presence of other medical conditions and disorders. Sleep disorders in this age group are due to physical and hormonal changes, presence of other medical conditions and disorders. The elderly experience the inability to get deep restorative sleep (REM Sleep). The elderly experience the inability to get deep restorative sleep (REM Sleep). Sleep avoids accelerated aging since it produces the human growth hormone that helps build muscle mass, thicken skin, strengthen bones, and stay youthful. Sleep avoids accelerated aging since it produces the human growth hormone that helps build muscle mass, thicken skin, strengthen bones, and stay youthful.

7. Gender and Sleep Women are twice as likely than men to suffer from sleep disorders (approximately 30%). Women are twice as likely than men to suffer from sleep disorders (approximately 30%). Leading factors that affect women’s sleep include: Leading factors that affect women’s sleep include: fluctuating hormone levels fluctuating hormone levels illness illness lifestyle lifestyle menopause menopause pregnancy pregnancy sleeping environment sleeping environment stress stress

8. Sleep Apnea Sleep Apnea is a serious health issue that goes unrecognized. Snoring is a strong indicator of sleep apnea, as is gasping with each episode. Sleep Apnea is a serious health issue that goes unrecognized. Snoring is a strong indicator of sleep apnea, as is gasping with each episode. Sleep apnea refers to a pause in breathing which can occur a few to a hundred times a night. Sleep apnea refers to a pause in breathing which can occur a few to a hundred times a night. It can lead to diabetes, fatigue, headache, forgetfulness, leg swelling, personality changes, weight gain, and heart failure. It can lead to diabetes, fatigue, headache, forgetfulness, leg swelling, personality changes, weight gain, and heart failure. People at risk for sleep apnea include those who are obese, smoke, or drink alcohol; African-Americans, Latinos, and people from the Pacific Islands. People at risk for sleep apnea include those who are obese, smoke, or drink alcohol; African-Americans, Latinos, and people from the Pacific Islands.

9. Chronic Fatigue Syndrome Chronic fatigue syndrome (CFS) is characterized by an intense exhaustion that is not cured by a good night’s sleep. Symptoms may worsen with activity (physical or mental). Chronic fatigue syndrome (CFS) is characterized by an intense exhaustion that is not cured by a good night’s sleep. Symptoms may worsen with activity (physical or mental). It is believed that more than one million Americans suffer from this illness. It is believed that more than one million Americans suffer from this illness. The primary symptom is exhaustion. Other symptoms include: insomnia, muscle pain, weakness, impaired memory function, and post-exertional fatigue. The primary symptom is exhaustion. Other symptoms include: insomnia, muscle pain, weakness, impaired memory function, and post-exertional fatigue. Doctors make a CFS diagnosis by ruling out other illnesses. Doctors make a CFS diagnosis by ruling out other illnesses.

10. Drugs and Sleep Deprivation Three drugs that can have a large impact in your ability to fall/stay asleep include: Three drugs that can have a large impact in your ability to fall/stay asleep include: Nicotine – Disrupts sleep and reduces total sleep time. Nicotine – Disrupts sleep and reduces total sleep time. Alcohol – While alcohol can help a person fall asleep, a person is not able to achieve deep sleep and often wakes up throughout the night. Alcohol – While alcohol can help a person fall asleep, a person is not able to achieve deep sleep and often wakes up throughout the night. Caffeine - Impacts your ability to fall and stay asleep. Doctors recommend no more than 2 cups of coffee a day. Caffeine - Impacts your ability to fall and stay asleep. Doctors recommend no more than 2 cups of coffee a day. Other drugs that can cause sleep problems include: contraceptive pills, diet pills, ADHD medication, inhaled respiratory medication, cocaine and methamphetamines, certain antidepressants, steroids, and medications for blood pressure. Other drugs that can cause sleep problems include: contraceptive pills, diet pills, ADHD medication, inhaled respiratory medication, cocaine and methamphetamines, certain antidepressants, steroids, and medications for blood pressure.

11. Treatment Lifestyle changes significantly improves sleep. Lifestyle changes significantly improves sleep. Exercise – Not only does exercise improve your overall health but it also improves your quality of sleep. Avoid exercising before bedtime. Exercise – Not only does exercise improve your overall health but it also improves your quality of sleep. Avoid exercising before bedtime. Watching your diet – Eating a healthy, balanced diet helps your body function at its best. Sleep-inducing foods include: almonds, bananas, chamomile tea, honey, milk and dairy products, oatmeal, potatoes, turkey, and whole-wheat bread. Watching your diet – Eating a healthy, balanced diet helps your body function at its best. Sleep-inducing foods include: almonds, bananas, chamomile tea, honey, milk and dairy products, oatmeal, potatoes, turkey, and whole-wheat bread.

12. Treatment Lifestyle changes: Lifestyle changes: The Bedroom – The bedroom should only be utilized for sleep and sex. All other activities should occur in other rooms in the house. The Bedroom – The bedroom should only be utilized for sleep and sex. All other activities should occur in other rooms in the house. Eliminate Sleep-Disturbing Stimuli – Eliminate bright lights and disturbing sounds. Do not sleep with the TV on. If necessary, incorporate soft music or natural sounds, such as running water, where you sleep. Eliminate Sleep-Disturbing Stimuli – Eliminate bright lights and disturbing sounds. Do not sleep with the TV on. If necessary, incorporate soft music or natural sounds, such as running water, where you sleep. Let Things Go – The more stress you feel throughout the day, the more it will affect your sleep. Let Things Go – The more stress you feel throughout the day, the more it will affect your sleep.

13. Meditation/Self-Hypnosis Begin by getting into a comfortable position and closing your eyes. Begin by getting into a comfortable position and closing your eyes. Take deep breaths, making sure to breath from the diaphragm. Take deep breaths, making sure to breath from the diaphragm. Picture a place that is serene, where you don’t have to worry, only enjoy the peaceful environment. If a thought crosses your mind, acknowledge it and then let it go. Picture a place that is serene, where you don’t have to worry, only enjoy the peaceful environment. If a thought crosses your mind, acknowledge it and then let it go. Try progressive muscle relaxation to be aware of the places in your body where you hold the most tension/stress. Try progressive muscle relaxation to be aware of the places in your body where you hold the most tension/stress.

14. Treatment If lifestyle changes do not help, seek medical attention to see if there is an underlying sleep disorder, medical condition, or psychological disorder causing disturbances in sleep. If lifestyle changes do not help, seek medical attention to see if there is an underlying sleep disorder, medical condition, or psychological disorder causing disturbances in sleep. Based on the results, either a medical or mental health professional will help treat the underlying condition. Based on the results, either a medical or mental health professional will help treat the underlying condition. Menopausal women may benefit from estrogen replacement therapy. Menopausal women may benefit from estrogen replacement therapy. CPAP (Continuous Positive Airway Passage) is the most widely recommended treatment for moderate to severe obstructive sleep apnea. CPAP entails wearing a mask- like device while you sleep, which provides pressurized air to prevent the airway from collapsing. CPAP (Continuous Positive Airway Passage) is the most widely recommended treatment for moderate to severe obstructive sleep apnea. CPAP entails wearing a mask- like device while you sleep, which provides pressurized air to prevent the airway from collapsing.

15. Benefits of Sleep Keeps your heart healthy. Keeps your heart healthy. May prevent cancer. May prevent cancer. Bolsters your memory. Bolsters your memory. Makes you more alert and energized throughout the day. Makes you more alert and energized throughout the day. Decreases a number of psychological and medical problems Decreases a number of psychological and medical problems And most importantly helps repair your body. And most importantly helps repair your body.

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