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14 Cards in this Set
- Front
- Back
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sleep crisis is.. |
sudden unexpected need to stay up, and miss sleep. (ex/ studying), or worsened sleep disorder to a point of illness/high risk safety |
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how to cope with sleep crisis |
Knowledge - know ur biological clock and sleep needs, best time to perform Preparation - plan ahead, get more sleep before hand through naps, use tools, avoid alcohol and heavy/fatty foods |
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types of naps 4 types, what are some tips for napping |
-Emergency -preventative -habitual -selective/strategic B) if diurnal schedule nap before 3-4pm. we do not perceive any changes but they are internal |
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What is jet lag and symptoms of jetlag |
due to rapid travel, a mismatch of individual circadian clock and time zone/external arrival clock. B) - timing offset - feel ill/flu like - distracted orientation, moody - Worse if going eastern direction, because body is behind time zone |
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adjusting to jetlag |
-need to adjust body temperature for hormonal changes to take place -rapid changes the first few days, then internal changes after -try to "live in the time zone" before leaving for 1-2 days. -when leaving if stayed for lengthy time, take 1-2 days before going home to adjust. -attempt to be local as much as possible, get exposure to bright lights. -melatonin |
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Shift workers tend to have |
-less satisfaction with job, and higher absenteeism - higher MVA when driving home from work. - more negative moods, higher divorce rates, social isolation and family issues -higher reports of stomach/GI issues, CV disease, cancer and mortality rates |
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Coping with shift work |
- get consistent shifts -slow graduating shifts- day to evening, evening to night -more light during shift, and dark sleeping conditions during the day |
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sleep hygiene |
Goal: continuous, quality sleep for optimal daytime alertness = make sleep a priority |
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what do u want for ur sleep environment |
-bedroom- only associate with sleep or sexuality -quiet and dark -comfortable clean bed -control temperature, circulation, and humidity |
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Sleep practices for optimal sleep (physical and psychological) |
Physical - dont workout 2-3 hours before bedtime -consistent sleep schedule -try to sleep when drowsy not wide awake Psych -adequate time to unwind before bed. -avoid looking at the clock -avoid mental listing to avoid anxiousness |
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Sleep substances to avoid |
-if hungry have a warm drink -be aware of timing of smoking and reduce it -read medications carefully -Be careful of tea may cause placebo |
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Driving |
-remember sleep debt causes drowsiness not monotonous driving -plan ahead, get several drivers -if u feel drowsy, get coffee followed by a nap |
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Can we have too much sleep? |
oversleeping - sleep periods are excessively long that are regular.
-extra-sleep- ima guess this on final -feeling groggy/lethargic/"thick headed", sore muscles, emotional, irritability, irrational, impulsive, no memory of activities -post 10/15 minute long sleep/nap, up to an hour |
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Sleep inertia |
-decline of motor dexterity accompanied with the feeling of grogginess -lack of mobility for extended period of time -wake up when mid day dip in clock dependent alerting -worse with remaining uncompensated sleep dep -less noticeable following gradual morning wakefulness after a full night of normal length quality sleep |
