“TONVNALNIVIN “AWTAOOTH ADUANGA ddl"7 A naturally recurring state of mind and body, characterized by altered consciousness, relatively inhibited sensory activity, reduced muscle activity, and inhibition of nearly all voluntary muscles during rapid eye movement (REM) sleep. It is essential for various cognitive functions and overall mental health. WHY ? ! Vital for cognitive functions ! Regulates emotions ! Supports physical health ! Conserves energy ! Helps in repair & recovery‘The stages fall broadly into two categories: * rapid eye movement (REM) sleep -1 + non-REM (NREM) sleep -3 ‘There may be no. of cycles that a person might undergo per ight, each cycle normally takes about 90 to 120 mins. Eyes move Le Cokot Heartbeat, breathing Colbie. a te) dreaming & eye movements behind CoYeloir te) cite bd closed lids, Brainwaves, Brainwaves breathing & slow heartbeat ae temperature ke falls, eye sleep Peta) stop Heartbeat & Heartbeat & hranthina hranthina elaw:Your Sleep Is Made up of Four Different Stages Awake Light Sleep Deep Sleep REM Sleep Stages and Disorders of Sleep: There are some conditions that disrupt a person's sleep or wakefulness, which leads sleep disorders. Stages 1 and 2 NREM sleep: + Sleep starts or twitches (sleep myoclonus) + Exploding head syndrome + Teeth grinding (bruxism) + Periodic limb movement disorder (PLMD) Stage 3 NREM sleep: + Night terrors (also known as sleep terrors) + Sleepwalking (somnambulism) + Confusional arousals (partial waking with sleep inertia) + Periodic limb movement disorder (PLMD) + Sleep-related eating disorder REM sleep: + Nightmares and nightmare disorder + REM sleep behavior disorder + Hypnagogic and hypnopompic hallucinations Common Disorders" Narcolepsy! 4 main symptoms: A chronic neurological disorder that affects the brain's ability to * Excessive day-time sleepiness regulate sleep-wake cycles. *cataplexy People often experience excessive sleep paralysis daytime sleepiness and sudden *Disrupted Nocturnal Sleep sleep attacks,occuring any time during the day, regardless of the Types of Narcolepsy: circumstances. ! Type 1 Narcolepsy (Narcolepsy with Cataplexy): Characterized by EDS and cataplexy. Often assoclated with low levels of hypocretin (orexin), a neuropeptide that regulates wakefulness. ! Type 2 Narcolepsy (Narcolepsy without Cataplexy): Characterized by EDS without cataplexy and usually normal hypocretin levels. zInsomnia ! PR Cee a heat fe igtetegtet Maat eer ad falling asleep, staying asleep, or ete a acre eigae ae esate Pe te ae re ae td Peer Reet rete Certs Pe tet Fa age eC a ee Ce ero ete ce oe ! Time: Experts classify insomnia as acute (short-term) or chronic (long-term). The chronic form is known as insomnia disorder. ! Cause: Primary insomnia means it happens on its own. Secondary insomnia means it’s a symptom of another condition or circumstance. Parasomnia ! Includes: Parasomnias are disruptive * sleep terrors sleep-related disorders. Bela its-sae Abnormal movements, talk, “ nightmare disorder emotions and actions happen sleep-related eating disorder while you’re sleeping although Sas Lee Id your bed partner might think Sots ee Nie com * Sleepwalking (somnambulism) is a sleep disorder that causes you to ae a mere et ete ela te tek eae eA aces ea *Nightmare disorder is a pattern of repeated frightening and vivid dreams ta ema aa OLS So thee Ree PRET eT Gs OREM MTree cae ma eRe aed eR Le LG ated ae Dd beat Ay Leake may also feel*SRED-eating and drinking while partially awake. May eat foods or food combinations that wouldn’t eat if awake (such as uncooked chicken or slabs of butter). Dangers include eating inedible or toxic foods, eating unhealthy or too much food, or injuries from preparing or cooking foods. Sleep Apnea ! A condition that causes you to stop breathing while you’re sleeping. The word “apnea” comes from the Greek word for “breathless.” Sleep apnea happens because you stop breathing in your sleep. This happens either because of blockage of your airway (obstructive sleep apnea) or because your brain doesn’t correctly control your breathing (central apnea). Sleep quality & duration is affected by several factors: 1. Psychological Factors *Stress and Anxiety “Depression *Mental Health Disorders 2. Environmental Factors *Noise *Light “Temperature *Comfort 3. Lifestyle Factors *Diet *Exercise *Substance Use 4. Medical Factors *Chronic Pain *Respiratory Problems “Gastrointestinal Issues *Hormonal Changes 5. Behavioral Factors “Irregular Sleep Schedule *=Napping “Bedtime Routine 6. Circadian Rhythm Factors *Shift Work “Jet Lag *Light ExposureBehavioral and Cognitive Strategies: *Cognitive Behavioral Therapy for Insomnia (CBT-I): A structured program that helps address the thoughts and behaviors that prevent sleep. *Sleep Restriction: Limiting the amount of time spent in bed to the actual amount of sleep, gradually increasing it as sleep efficiency improves. *stimulus Control: Associating the bed and bedroom with sleep only, and avoiding other activities such as watching TV or eating in bed. *Relaxation Techniques: Practices like deep breathing, progressive muscle relaxation, and mindfulness meditation to reduce pre-sleep anxiety. *Cognitive Restructuring: Changing negative thoughts about sleep and addressing sleep-related worries. Managing Stress and Anxiety: *Relaxation Exercises: Practice yoga, meditation, or deep breathing exercises. “Stress Management Techniques: Use techniques such as time management, prioritizing tasks, and seeking social support. Improving Sleep Hygiene: *Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. *Create a Restful Environment: Ensure your bedroom is dark, quiet, and cool. Use earplugs, blackout curtains, or a white noise machine if needed. *Invest in Comfort: Use a comfortable mattress and pillows. *Limit Exposure to Screens: Avoid screens from phones, tablets, and computers at least an hour before bedtime, as blue light can interfere with melatonin production. "THE BEST BRIDGE BETWEEN DESPAIR AND HOPE IS A GOOD NIGHT'S SLEEP." Lifestyle Adjustments: *Physical Activity: Engage in regular exercise, but avoid vigorous activity close to bedtime. *Dietary Changes: Avoid caffeine and heavy meals close to bedtime. Consider light snacks if you're hungry before bed. *Limit Alcohol and Nicotine: Both can interfere with sleep quality. Medications: *Prescription Sleep Aids: Such as benzodiazepines, non-benzodiazepine hypnotics, and melatonin receptor agonists. These should be used under the guidance of a healthcare provider due to potential side effects and dependency risks. *Over-the-Counter Options: Melatonin supplements or antihistamines can be helpful for some people. “Treat Underlying Conditions: Addressing medical issues like chronic pain, respiratory problems, or gastrointestinal disorders can improve sleep. "IF YOU WERE NOT TO SET AN ALARM CLOCK, WOULD YOU SLEEP PAST IT? IF THE ANSWER IS YES, THEN THERE IS CLEARLY MORE SLEEP THAT IS NEEDED."Sleep Disorder-Specific Treatments: *Sleep Apnea: Use Continuous Positive Airway Pressure (CPAP) therapy or other treatments as prescribed. *Restless Legs Syndrome: Medications and lifestyle changes, such as reducing caffeine and alcohol, may help. “Narcolepsy: Stimulant medications and lifestyle adjustments, such as scheduled naps, can help manage symptoms.PrecenlaL same