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11 Cards in this Set
- Front
- Back
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Circadian Rhythm |
Biological function--sleep wake cycle in a 24 hour cycle |
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Sleep apnea |
condition whena person stops breathing for 10 minutes when asleep |
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sleep hygeine |
behaviours that initiates and maintains sleep |
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Examples of Sleep Hygeine |
- exercise and eat meals regularly - do not go to sleep hungry - avoid late afternoon naps - maintain regular sleep cycle - maintain sleeping environment only for sleeping - sleep environment; comfortable |
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Two phases of Sleep |
NREM- Non Rapid Eye Movement REM- Rapid Eye Movement |
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4 stages of NREM and REM Stages of Sleep |
Stage 1: NREM- begin to decrease in vital signs, 2-5% of sleep, light sleep, muscle tone present, day dreaming stage (dreaming) Stage 2: NREM- continual decrease in vital sign, sound sleep, 45-55% of sleep, musle tone present Stage 3: NREM- intial deep sleep, decreased vital sign remain regular, muscle completely relaxed, 10% of sleep Stage 4: NREM- deep sleep, vital signs significantly lower than during waking times, 10% of sleep REM: eye movement present, variable heart rate and blood pressure, irregular breathing, eloborate dreams occur, difficult to arouse, 25% of sleep |
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Functions of sleep |
- preserves cardiac function - cell and tissue repair - REM associated with brain tissue repair - associated with maintenance of function in: immune, renal, metabolism, body thermoregulation, hormone and glucose secretion |
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Sleep Patterns among developmental stages |
Neonates: 16 hours a day Infants: 10-12 hours/ day + 2/3 naps= 12-14 hours per day Toddlers: 12-14 hours/day Teenagers: deal with "sleep debt", sleeping longer on the weekends and less on weekdays Young Adults: 6 to 8.5 hours/ day Older Adults: variable due to life changes |
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Benefits of exercise |
Improved functioning in the following systems: Cardiovascular, Pulmonary, Metabolic, Musculoskeletal Improved Activity Tolerance and decreased fatigue Psychological: improved stress tolerance - "feeling better", associated with reports of less illnes |
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Recommended exercise among age groups |
Children: 60min/day of moderate to vigorous - 2-3 times of muscle and bone strenghtening exercise Adult and Older Adult: 150 min./ week of moderate to vigorous exercise of about 10 minutes or more, muscle strenghtening for 2 days per week Older Adult consideration: always consult a health professional before starting an exercise regimen Focus on exercise that increase balance such as Tai chi Exagerating movements of ADLs and strentching improve joint mobility Avoid: exercises that are taxing in vision, isometric contraction>10 seconds, exercise during viral infection Endure cool-down exercise after routine |
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Cultural Aspect of Care |
2004: exercise is associated with white middle class group and other groups, such as immigrants, do not feel comfortable in regular exercise routine. Incorporate exercise into cultural aspect such as gardening as a form of exercise.... |
