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Insomnia

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

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Insomnia

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  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 (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 Few days 3 weeks > 3 weeks Transient Short-term Chronic Short-term sleep medication Medication Relaxation (Behavior Strategies) 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?

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