Term
| too little sleep interferes with |
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Definition
alertness
immune system
memory
physical performance
neurons are depleted of energy
brain’s need to exercise
neuronal connections.
slows tissue repair
lowers pain tolerance
triggers profound fatigue |
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Term
| stage 0 of sleep- non rem |
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Definition
Relaxed waking state with eyes closed
Alpha rhythm |
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Term
| stage 1 of sleep - non rem |
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Definition
Transition into sleep
Beta rhythm
-dozing
-wandering thoughts
-drifting in and out of sleep
-can be readily awakened |
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Term
| stage 2 of sleep - non rem |
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Definition
: 45-50% of sleep cycle
Theta rhythm
-eye movements and muscular activity minimal |
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Term
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Definition
Delta rhythm
-deep and restful
-muscles relaxed
-heart rate and blood pressure fall
-respiratory rate falls
-no eye movement |
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Term
| stage 4 of sleep - non rem |
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Definition
Delta2 deepest sleep
swallowing and saliva
ach and dopamine levels increase
brain active
very difficult to awaken |
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Term
| physiologic changes during non rem sleep |
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Definition
BP, PR, Cardiac output, BMR Decrease
Peripheral blood vessels dilate
Intercranial pressure increases
Longer periods of 3 & 4 early and longer periods of REM later in cycle
Amount of deep sleep and REM decrease with age
1. Time spent in stage / increases- total amt of sleep decreases with age
Growth hormone levels peak
Skeletal muscles relax |
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Term
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Definition
when we dream
Beta rhythm
Heart rate increase
Blood pressure increases or decreases
Muscles hypotonic
Brain very active
Rapid eye movements more than in waking state
Brain wave patterns similar to Stage 1
Occurs every 90 minutes for 5-30 minutes and 4 to 5 times/night |
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Term
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Definition
16-18 hrs/d
Enter REM immediately
Sleep cycle every 50 minutes
Sleep less during day…expose to light
Sleep on back |
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Term
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Definition
Most common sleep problem across all ages
Anxiety and stress most common cause of short-term intermittent insomnia other causes |
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Term
|
Definition
| shortness of breath while lying flat |
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Term
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Definition
Relaxation exercises
Soft music
Warm bath
Discourage strenuous exercise
Control intake of caffeinated beverages and OTC with 4 hours of bed time
Use sleep meds judiciously
Minimal noise
Appropriate ventilation
Loose fitting nightwear
Void before bed
High carb snack increases levels of tryptophan, a presursor to serotonin
No ETOH
No smoking
No daytime napping |
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