Sleep 101: the Abcs of Getting Your Zzzs
Total Page:16
File Type:pdf, Size:1020Kb
Load more
Recommended publications
-
Sleep Matters the Impact of Sleep on Health and Wellbeing Mental Health Awareness Week 2011
Sleep Matters The impact of sleep on health and wellbeing Mental Health Awareness Week 2011 Address Mental Health Foundation Sea Containers House 20 Upper Ground London SE1 9QB United Kingdom Telephone 020 7803 1100 Email [email protected] Website www.HowDidYouSleep.org £10 IBSN 978-1-906162-65-8 Registered charity number England 801130 Scotland SC039714 © Mental Health Foundation 2011 Contents 04 Executive summary 08 Introduction 12 Part 01 – Sleeping and sleep patterns 28 Part 02 – Poor sleep 48 Part 03 – Sleeping well 62 Conclusion 66 Useful resources 68 References 72 Appendix: Sleep diary 76 Acknowledgements 01 ‘The main facts in human life are five: E. M. Forster Executive We spend approximately a Poor sleep over a sustained period One of the most widely used and – The new Public Health Outcomes third of our lives asleep. Sleep leads to a number of problems which successful therapies is Cognitive Framework should include a specific Summary are immediately recognisable, including Behavioural Therapy (CBT). This is outcome on reducing sleep problems is an essential and involuntary fatigue, sleepiness, poor concentration, useful even for people who have across the whole population. process, without which we lapses in memory, and irritability. had insomnia for a long period of time. Sleep should also be reflected in cannot function effectively. A full course of such a therapy with new national mental health outcome It is as important to our Up to one third of the population may a sleep specialist is potentially costly, indicators, including improving bodies as eating, drinking suffer from insomnia (lack of sleep and is most appropriate for people sleep for people who experience and breathing, and is vital for or poor quality sleep). -
Slow-Wave Sleep, Diabetes, and the Sympathetic Nervous System
COMMENTARY Slow-wave sleep, diabetes, and the sympathetic nervous system Derk-Jan Dijk* Surrey Sleep Research Centre, Faculty of Health and Medical Sciences, University of Surrey, Guildford, Surrey GU2 7XP, United Kingdom leep oscillates between two dif- of SWS that has accumulated. The latter less provides supportive evidence for the ferent states: non-rapid eye conclusion was derived from SWS depri- notion that SWS is restorative also for movement (NREM) sleep and vation experiments in which stimuli, usu- the body and that negative effects asso- rapid-eye movement (REM) ally acoustic stimuli [although early on ciated with disruption of this state may Ssleep. Slow-wave sleep (SWS) is a sub- in the history of SWS deprivation, mild extend to the body. state of NREM sleep, and its identifica- electric shocks were used (5)], are deliv- Many other physiological variables are tion is based primarily on the presence ered in response to the ongoing EEG. affected by the behavioral-state sleep, of slow waves, i.e., low-frequency, high- The drive to enter SWS is strong and is the NREM–REM cycle, and SWS. amplitude oscillations in the EEG. Upon the transition from wakefulness to Quantification of SWS is accomplished sleep, heart rate slows down. During by visual inspection of EEG records or Short habitual sleep sleep, the balance of sympathetic and computerized methods such as spectral parasympathetic tone oscillates in syn- analysis based on the fast Fourier trans- has been associated chrony with the NREM–REM cycle. form (FFT). Slow-wave activity (SWA; Analysis of autonomic control of the also referred to as delta power) is a with increased risk variability of heart rate demonstrates quantitative measure of the contribution that, within each NREM episode, as of both the amplitude and prevalence of for diabetes. -
Sleep Disorders Preeti Devnani
SPECIAL ISSUE 1: INVITED ARTICLE Sleep Disorders Preeti Devnani ABSTRACT Sleep disorders are an increasingly important and relevant burden faced by society, impacting at the individual, community and global level. Varied presentations and lack of awareness can make accurate and timely diagnosis a challenge. Early recognition and appropriate intervention are a priority. The key characteristics, clinical presentations and management strategies of common sleep disorders such as circadian rhythm disorders, restless legs syndrome, REM behavior disorder, hypersomnia and insomnia are outlined in this review. Keywords: Hypersomnia, Insomnia, REM behavior International Journal of Head and Neck Surgery (2019): 10.5005/jp-journals-10001-1362 INTRODUCTION Department of Neurology and Sleep Disorder, Cleveland Clinic, Abu Sleep disorders are becoming increasingly common in this modern Dhabi, United Arab Emirates era, resulting from several lifestyle changes. These complaints may Corresponding Author: Preeti Devnani, Department of Neurology present excessive daytime sleepiness, lack of sleep or impaired and Sleep Disorder, Cleveland Clinic, Abu Dhabi, United Arab Emirates, quality, sleep related breathing disorders, circadian rhythm disorder e-mail: [email protected] misalignment and abnormal sleep-related movement disorders.1 How to cite this article: Devnani P. Sleep Disorders. Int J Head Neck They are associated with impaired daytime functioning, Surg 2019;10(1):4–8. increased risk of cardiovascular and cerebrovascular disease, poor Source of support: Nil glycemic control, risk of cognitive decline and impaired immunity Conflict of interest: None impacting overall morbidity and mortality. Diagnosis of sleep disorders is clinical in many scenarios, The following circadian rhythm sleep–wake disorders adapted polysomnography is a gold standard for further evaluation of from the ICSD-3: intrinsic sleep disorder such as obstructive sleep apnea (OSA) • Delayed sleep–wake phase disorder and periodic limb movement disorder (PLMD). -
Ac 120-100 06/07/10
U.S. Department Advisory of Transportation Federal Aviation Administration Circular Date: 06/07/10 AC No: 120-100 Subject: Basics of Aviation Fatigue Initiated by: AFS-200 Change: 1. PURPOSE. This advisory circular (AC): • Summarizes the content of the FAA international symposium on fatigue, “Aviation Fatigue Management Symposium: Partnerships for Solutions”, June 17-19, 2008; • Describes fundamental concepts of human cognitive fatigue and how it relates to safe performance of duties by employees in the aviation industry; • Provides information on conditions that contribute to cognitive fatigue; and • Provides information on how individuals and aviation service providers can reduce fatigue and/or mitigate the effects of fatigue. 2. APPLICABILITY. This AC is not mandatory and does not constitute a regulation. 3. DEFINITIONS. a. Circadian Challenge. Circadian challenge refers to the difficulty of operating in opposition to an individual’s normal circadian rhythms or internal biological clock. This occurs when the internal biological clock and the sleep/wake cycle do not match the local time. For example, the sleep period is occurring at an adverse circadian phase when the body wants to be awake. Engaging in activities that are opposite of this natural biological system represents the circadian challenge (e.g., night work, shift work, jet lag). b. Cognitive Performance. Cognitive performance refers to the ability to process thought and engage in conscious intellectual activity, e.g., reaction times, problem solving, vigilant attention, memory, cognitive throughput. Various studies have demonstrated the negative effects of sleep loss on cognitive performance. c. Circadian Rhythm. A circadian rhythm is a daily alteration in a person’s behavior and physiology controlled by an internal biological clock located in the brain. -
NIGHT TERRORS Cause Expected Course PREVENTION of NIGHT
NIGHT TERRORS your DEFINITION wall, or break a window. Try to gently direct child back to bed. 1 btlt cannot be o Your child is agitatecl ancl restless 3. Prepare babysitters or overnight leaders for awakened or comforted. the-e episodes' Explain to people who care for o Your child may sit up or run helplessly about, possi- your chilcl what a night terror is and what to do if bl1' screaming or talking wildll'. one happens. Understanding this will prevent them he r Although your child appears to be anxious, from overreacting if your child has a night terror' doesn't mention any specilic fears. o \bur child doesn't appear to realize that you are there. Although the eyes are wide open and staring, PREVENTIONOF NIGHTTERRORS you. 1'our child looks right through 1. Keep your child from becoming overtired' or persons in the . Your child may mistake obfects Sleep deprivation is the most common trigger for room for dangers. night terrors. For preschoolers, restore the after- after going to sleep' . The episode begins I to 2 hours noon nap. If your child refuses the nap, encourage r to minutes' The episode lasts from 10 30 a l-hour "quiet tim€." Also avoid late bedtimes be- . the episode in the Your chil<J cannot remembcr cause they may trigger a night terror. If your child morning (amnesia). needs to be awakened in the morning, that means yearsold. r The child is usually I to 8 he needs an earlier bedtime. Move lightsout time by a physician' o This cliagnosismust be confirmed to 15 minutes earlier each night until your child can self-awakenin the morning. -
Sleep Deprivation in Horses Sleep Is a Vital Aspect of Overall Health; But, Unfortunately, Equine Sleep Disorders Are Poorly Understood
EQUINE | BEHAVIOUR AND WELLBEING ONLINE EDITION Sleep deprivation in horses Sleep is a vital aspect of overall health; but, unfortunately, equine sleep disorders are poorly understood. There are few peer-reviewed publications on the subject and many veterinary professionals and owners are left to manage situations based upon their personal experience, rather than evidence-based medicine. Sleep deprivation is a (SWS), the head will hang prey animal, this is not in their noticeable ailment which lower, and if the horse is survival nature. Horses need Joanna de Klerk suggests there are underlying content in its environment, it BVetMed (Hons) MScTAH MRCVS a minimum of approximately factors in the horse’s health will lie down in either sternal three to five hours sleep per Jo is a graduate of the Royal or environment that need to or lateral recumbency. 24-hour period. This time Veterinary College, London. be addressed. Equine sleep must include both SWS and She has a Masters Degree in patterns are adaptable – This is not essential REM sleep. Tropical Animal Health, and because, in the wild, horses though, because through has spent most of her career may have periods of time when the mechanism of the ‘stay Foals, on the other hand, working in mixed veterinary they must be more alert for apparatus’, a horse can require much more sleep than practice. Recently, she has predators. Therefore, a horse sleep in the SWS phase of an adult horse. Foals spend become involved in one of the can go for up to three days the cycle with relatively little 15 to 33 per cent of their time UK’s fasted growing veterinary with inadequate sleep before effort. -
Excessive Daytime Sleepiness Revealing Idiopathic Hypersomnia in a Young Air Traffic Controller
Central Journal of Sleep Medicine & Disorders Case Report *Corresponding author MONIN Jonathan, Aeromedical Center, Percy Military Hospital, 101 avenue henri Barbusse 92140 CLAMART, Excessive Daytime Sleepiness France, Tel: 331-4146-7022, Email: jonathan.monin@ hotmail.fr Revealing Idiopathic Hypersomnia Submitted: 10 September 2020 Accepted: 19 September 2020 Published: 21 September 2020 in a Young Air Traffic Controller ISSN: 2379-0822 MONIN Jonathan1,2*, GUIU Gaëtan1,3, BISCONTE Sébastien1, Copyright © 2020 Jonathan M, et al. PERRIER Eric1,3, and MANEN Olivier1,3 1Aeromedical Center, Percy Military Hospital, Clamart, France OPEN ACCESS 2Department of Sleep Medicine, Percy Military Hospital, Clamart, France 3French Military Health Service Academy, Paris, France Keywords • Idiopathic Hypersomnia • Excessive daytime sleepiness • Air traffic controller Abstract The authors report the case of a young air controller suffering from asthenia and excessive daytime sleepiness, in who rare sleep pathology is highlighted: idiopathic hypersomnia. This case raises the problem of the compatibility of sleep disorders with flight safety. ABBREVIATIONS REM: Rapid Eye Movements; MSLT: Multiple Sleep Latency of reduced physical or intellectual activity remains fragile and Test drowsiness may set in during the day. INTRODUCTION During repeated periods of sleep deprivation linked to her job as an air traffic controller, in addition to significant asthenia, Sleepiness is one of the major concerns in aviation medicine attention and mood disorders, and hyper-responsiveness to stress appear. Until then, she had been highly motivated by the because of the potential risk to flight safety. This case highlights military aviation environment, first as a civilian glider and private the management of an air traffic controller from the discovery of pilot with 250 hours of flight time, then as an air mechanic, before drowsiness to diagnosis, while studying the consequences on his turning to air traffic control. -
Sleep Review of Systems ISNORED.Qxd
SLEEP REVIEW OF SYSTEMS “ISNORED” Incorporate a Sleep Review of Systems into your General Review O—OLDER (see SNORING above) or OBESE. of Systems. It' s easy to remember the phrase: "I SNORED." (Modified from I SNORED by Edward F. Haponik, M.D., Wake R—RESTORATIVE or REFRESHING SLEEP. Normal per- Forest University School of Medicine) sons who have adequate sleep time in awakening feeling refreshed with a high energy level. Sleep has many functions including I - Insomnia memory consolidation, tissue repair, and many other physiologi- S - Snoring and Sleep Quality cal consequences. Many of the more than 88 sleep disorders may N - Not Breathing result in non-restorative sleep because of multiple nocturnal O - Older or Obese awakenings or disruption of the normal sleep architecture. R - Restorative or Refreshing Sleep E - Excessive Daytime Sleepiness E—EXCESSIVE DAYTIME SLEEPINESS. Excessive day- D - Drugs or Alcohol time sleepiness is when people have the strong urge to sleep dur- ing inappropriate times or even drift into sleep. Patients report "I SNORED" will help you to remember to ask about sleep dis- falling asleep doing inactive tasks such as reading or watching tel- orders in your practice. Sleep disorders afflict millions of evision. There are subjective measures of daytime sleepiness Americans and remain undiagnosed in a significant number of including the Epworth Sleepiness Scale, Stanford Sleepiness individuals, partially because their physicians don't inquire about Scale, and a Linear Analog Scale. It's important to ask whether sleep problems or excessive daytime sleepiness. the patient falls asleep while driving since this may lead to mor- bidity and mortality and patients should be instructed to refrain I—INSOMNIA is very common, and a recent Gallup Poll from driving their sleep disorder is diagnosed and adequately showed that 9% of respondents had chronic insomnia and 27% treated. -
WHO Technical Meeting on Sleep and Health
WHO technical meeting on sleep and health Bonn Germany, 22-24 January 2004 World Health Organization Regional Office for Europe European Centre for Environment and Health Bonn Office ABSTRACT Twenty-one world experts on sleep medicine and epidemiologists met to review the effects on health of disturbed sleep. Invited experts reviewed the state of the art in sleep parameters, sleep medicine and, long-term effects on health of disturbed sleep in order to define a position on the secondary and long- term effects of noise on sleep for adults, children and other risk groups. This report gives definitions of normal sleep, of indicators of disturbance (arousals, awakenings, sleep deficiency and fragmentation); it describes the main sleep pathologies and disorders and recommends that when evaluating the health impact of chronic long-term sleep disturbance caused by noise exposure, a useful model is the health impact of chronic insomnia. Keywords SLEEP ENVIRONMENTAL HEALTH NOISE Address requests about publications of the WHO Regional Office to: • by e-mail [email protected] (for copies of publications) [email protected] (for permission to reproduce them) [email protected] (for permission to translate them) • by post Publications WHO Regional Office for Europe Scherfigsvej 8 DK-2100 Copenhagen Ø, Denmark © World Health Organization 2004 All rights reserved. The Regional Office for Europe of the World Health Organization welcomes requests for permission to reproduce or translate its publications, in part or in full. The designations employed and the presentation of the material in this publication do not imply the expression of any opinion whatsoever on the part of the World Health Organization concerning the legal status of any country, territory, city or area or of its authorities, or concerning the delimitation of its frontiers or boundaries. -
Common Sleep Problems Causes and Symptoms of Poor Sleep
Spotlight on Health 2018 COMMON SLEEP PROBLEMS CAUSES AND SYMPTOMS OF POOR SLEEP Regular and sufficient sleep plays a vital role in physical health, enabling the body to heal and repair. Although each individual’s sleep needs are unique, on average, most adults require seven to eight hours of sleep each night to feel alert and well rested. Did you know? However, many of us do not get this much sleep on a regular basis. Over time feeling tired may Babies can spend up to 50% become accepted as normal, resulting in decreased cognitive function and a negative impact on of their sleep in the REM long term health. stage, compared to 20% for adults. This month we take a closer look at common sleep problems and explore some ideas for getting a better night’s sleep. Failure to cycle through the UNDERSTANDING SLEEP stages of sleep can have a significant impact on When we sleep our bodies go through two cycles: Rapid Eye Movement (REM) and Non-Rapid the body and have serious Eye Movement (NREM). There are four stages of NREM. consequences while awake. In general, an individual will progress through the four stages of NREM sleep before going into REM sleep, then return to stage one NREM and the cycle begins again. A complete sleep cycle can take up to100 minutes, with each stage lasting between 5 and 15 minutes. Stages of sleep Stage 1: is light sleep where a person drifts in and out of sleep and they are easily woken. Stage 2: is light sleep where eye movement stops, the heart rate slows and body temperature drops. -
Sleep Manual
Sleep and Recovery An applicable approach to a lifestyle of recovery and rest for athletes 2 TABLE OF CONTENTS INTRODUCTION: WHY SLEEP?.................................................................................. 4 SLEEP AS A PREDICTOR OF PERFORMANCE............................................................ 5 EVIDENCE TO SUPPORT THE THEORY...................................................................... 7 WITHOUT SLEEP......................................................................................................... 8 HORMONES, SLEEP, AND RECOVERY....................................................................... 9 SLEEP IS TRAINING TOO! ........................................................................................ 10 THE IMPORTANCE OF TIMING................................................................................ 11 REM SLEEP................................................................................................................. 12 SOCIAL DRUGS AND SLEEP..................................................................................... 12 SLEEP NUTRITION.................................................................................................... 14 STIMULANTS AND DISTURBANCES TO SLEEP....................................................... 15 TECHNOLOGY AND SLEEP....................................................................................... 17 "STUDENT" ATHLETE............................................................................................... 19 SLEEP AND SOCIAL -
Adult NREM Parasomnias: an Update
Review Adult NREM Parasomnias: An Update Maria Hrozanova 1, Ian Morrison 2 and Renata L Riha 3,* 1 Department of Neuromedicine and Movement Science, Norwegian University of Science and Technology, N-7491 Trondheim, Norway; [email protected] 2 Department of Neurology, Ninewells Hospital and Medical School, DD1 9SY Dundee, UK; [email protected] 3 Department of Sleep Medicine, Royal Infirmary of Edinburgh, EH16 4SA Edinburgh, UK * Correspondence: [email protected] or [email protected]; Tel.: +44-013-242-3872 Received: 23 August 2018; Accepted: 15 November 2018; Published: 23 November 2018 Abstract: Our understanding of non-rapid eye movement (NREM) parasomnias has improved considerably over the last two decades, with research that characterises and explores the causes of these disorders. However, our understanding is far from complete. The aim of this paper is to provide an updated review focusing on adult NREM parasomnias and highlighting new areas in NREM parasomnia research from the recent literature. We outline the prevalence, clinical characteristics, role of onset, pathophysiology, role of predisposing, priming and precipitating factors, diagnostic criteria, treatment options and medico-legal implications of adult NREM parasomnias. Keywords: NREM parasomnias; slow-wave sleep disorders; parasomnias; adult; arousal disorders; review 1. Introduction Non-rapid eye movement (NREM) parasomnias constitute a category of sleep disorders characterised by abnormal behaviours and physiological events primarily arising from N3sleep [1–3] and occuring outside of conscious awareness. Due to their specific association with slow wave sleep (SWS), NREM parasomnias are also termed ‘SWS disorders’. Behaviours such as confusional arousals, sleepwalking, sleep eating (also called sleep-related eating disorder, or SRED), night terrors, sexualised behaviour in sleep (also called sexsomnia) and sleep-related violence are NREM parasomnias that arise from N3 sleep.