Background info
As you begin to fall asleep, you enter which state of sleep? REM or Non-REM
Non-REM (stage 1, 2, then 3)
Drinking coffee in the afternoon can contribute to sleep difficulty, due to the effects of this natural stimulant?
caffeine
True/False: Regularity and routine promote good sleep
True
This medication is often used to help with trauma related nightmares
Prazosin
True/False: Long term use of medications for insomnia is encouraged for continued sleep benefit
False
During stage 2 sleep, what happens to your body temperature? Increase or Decrease
Decrease
Name 2 medical conditions that may contribute to sleep disruptions
Chronic pain, BPH, GERD, allergies, migraines, COPD, heart disease, diabetes, HTN, restless leg syndrome, sleep apnea, etc
Describe the ideal environment to promote good sleep
Dark, quiet, cool room
This medication is commonly found in over the counter sleep aids or in "PM" sinus products. However, its should be used with caution especially in older adults.
Diphenhydramine
Alcohol is often used to induce sedation, however it can cause significant sleep disruption. Name 2 other substances can cause sleep problems?
nicotine, caffeine, cocaine, methamphetamines, ecstasy, etc.
True/False: Sleep helps to regulate levels of the hormones ghrelin and leptin which play a role in feelings of hunger or fullness.
True
What mental health condition can you experience extended periods of time without needing sleep but not feel tired?
Bipolar disorder (mania/ hypomania)
What are some things that should be avoided within ~ 4 hours of bed?
Caffeine, nicotine, exercise, heavy meals, excess liquids
This herbal supplement is often used for sleep onset insomnia and helps to reinforce circadian rhythms
Melatonin
Name 2 risks of sedative hypnotic medications like Zolpidem and benzodiazepines
memory concerns, falls, overdose, physical dependence withdrawal, interference with PTSD treatment, etc.
This is a type of insomnia characterized by waking up multiple times per night and remaining awake for an extended period of time
Sleep maintenance insomnia
Certain medications may cause sleep difficulties. What are 2 things you could do to help with this side effect?
Talk to doctor or pharmacist, take medication earlier in the day, discuss if it should be taken with or without food, consider reducing dose, consider alternative medications.
False- daytime naps should be limited to 30 minutes
This is the most effective treatment for insomnia with a goal to reduce thoughts that may contribute to poor sleep and develop behaviors that help you to fall asleep, stay asleep, and improve daytime functioning
Cognitive Behavior Therapy for Insomnia (CBT-I)
Why should use of cell phones/ other electronic devices be avoided before bed?
Light exposure promotes wakefulness
This stage of sleep first occurs about 90 minutes after falling asleep and recurs about every 90 minutes, getting longer later in the night. Your brain is active and dreams occur in the stage.
REM sleep
How can alcohol impact sleep?
If you are unable to fall asleep within 30 minutes, what should you do? and why?
Get out of bed and do a relaxing activity. Do not return to bed until you feel tired
This tricyclic antidepressant (TCA) is available in a low dose formulation approved for sleep maintenance insomnia.
Doxepin
Antipsychotics, like Quetiapine (Seroquel), are sometimes used for sleep. What risks are associated with these medications that may limit their use?
Metabolic- increased blood sugar, cholesterol leading to risk of diabetes, hyperlipidemia, and possible heart attacks or strokes
Movement disorders