1. INSOMNIA Ryan Popek

2. Outline  Define  Are you sleepy?  Types and causes  Effects  Treatment/Strategies Stress

3. 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

4. Epworth Sleepiness Scale SituationChance 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)

5. 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

6. Types and causes cont…  Multiple awakenings  Heart failure  Acid reflux  Sleep apnea  Depression  Daytime sleepiness  Inadequate time sleeping

7. Physiological Effects  Metabolic  Obesity  Weight Loss  Pain  Muscle  Headaches  Gastrointestinal  Immune System  Weakens  Hormonal Change  Thyroid  Growth Hormone Repair body

8. Effects Cont…  Nervous System  Tremors  Gag & tendon reflexes  Irritable  Mortality  Not directly connected

9. Treatment TransientShort-termChronic Few days3 weeks> 3 weeks Short-term sleep medication Relaxation (Behavior Strategies) Medication Behavior Strategies

10. 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

11. 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

12. Questions/Comments?