Sleep deprivation
What happens to cardiovascular system?
Irregular heart rate.
Risk of heart disease
How many stages of sleep cycle in 1 cycle?
Four
The period between lights off and sleep onset?
Sleep latency
A diagnostic model for tracing the causes of insomnia
What is 4 Factor model?
Restricting the hours of sleep to only the hours spent ACTUALLY asleep
What is sleep compression/sleep restriction therapy?
What happens to central nervous system?
Cognitive impairment
Memory lapses
Impaired moral judgement
Hallucinations
How long does each sleep cycle last?
90 minutes on average
The cumulative effect of not getting enough sleep.
Sleep debt
Family history of insomnia is a _________ factor
Predisposing
Designating the bed as the sole location for falling asleep
What is stimulus control?
What happens to immune system?
Poor immunity
Which stage involves lowering of heart and breathing rate?
Stage 2 (N2)
The amount of time spent sleeping as compared to the amount of time spent in bed
What is sleep efficiency?
Health problems like hypertension, diabetes and obesity are ________ factors for insomnia.
Precipitating
Following a comprehensive set of behaviors conducive to a good sleep and avoiding maladaptive behaviors, like heavy dinner or screen exposure
What is sleep hygiene?
What happens to Pancreas?
Which stage exhibits the highest level of brain activity?
Stage 4 (REM) sleep
The biological drive to fall asleep experienced as the level of drowsiness
What is sleep pressure?
Drinking coffee late into the evening and near bedtime is a ________ factor for insomnia
Perpetuating
The common myths about sleep.
Cognitive distortions
What happens to muscles?
Aches
Tremors
Impaired reaction time
Which stage is essential for the body to recover and to grow?
Stage 3 (N3)
An objective measure which involves overnight sleep study in a sleep lab
What is polysomnography?
This factor is the therapeutic target of hypnotic/sedative medications.
Conditioned arousal
A technique involving tensing & then relaxing muscle groups systematically to reduce stress & promote relaxation.
What is Progressive muscle relaxation?