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Transcript of Insomnia
It can be characterized by:
Waking up often during the night and having trouble going back to sleep
Waking up too early in the morning
Feeling tired upon waking
Sleepiness during the day
Problems with concentration or memory Types of Insomnia & What Causes Insomnia? Significant Life Stress (such as divorce, job loss, death of a loved one)
Environmental factors (noise, light, or extreme temperatures)
Some medications (such as those for cold, depression, allergies, etc.)
Sleep interferences Causes of Chronic Insomnia: Chronic Stress
Depression and/or Anxiety
Pain or Discomfort at Night Things that may be the cause of Acute Insomnia: Treating and Beating it There are two types of insomnia: Primary Insomnia: Secondary Insomnia: This is the insomnia that results due to reasons not directly linked to another health problem. This insomnia is causing sleeping problems as the direct result of another health condition, such as asthma, depression, arthritis, cancer, etc. Insomnia is also a variable disorder, its two variations are Acute and Chronic Insomnia Acute: Short-term insomnia, lasts from one night to a few weeks
Chronic: long-term, may happen at least three nights a week for a month or longer By practicing good sleep habits, mild insomnia can be prevented and/or cured. Acute insomnia does not always need treatment. Sleeping pills can be prescribed for a period of time which can help avoid drowsiness the next day.
For secondary insomnia, the problem that is causing insomnia must first be treated. Behavioural therapy may be suggested if insomnia still occurs.
Relaxation techniques, sleep restriction, and reconditioning may also help. Insomnia in Hollywood George Clooney
Eminem Two celebrities diagnosed with insomnia: "Fight Club" 1999 "Taxi Driver" 1976 Better Sleep In 10 Simple Steps Written by Neel Burton, M.D. In the article by Neel Burton, it briefly addresses what insomnia is and what causes insomnia. In the article it also brings up ten steps a patient can follow to try curing their insomnia. The ten steps are: 1. Have a strict sleep routine- same bed time every night and wake up time every morning; avoid long naps
2. Do something relaxing before bed, such as reading, listening to music, watch telly
3. Drink something warm, but avoid caffeinated drinks, ex. tea and coffee
4. Sleep in a familiar, dark, quiet place. Set at a perfect temperature and ventilate, use this room for only sleep.
5. Don't get anxious to sleep or force yourself, instead refer to Step 2 for thirty minutes or so. Try sleep again.
6. Engage in everyday exercise, but avoid exercise right before bed.
7. Avoid caffeine, alcohol, nicotine before sleeping. Alcohol reduces sleep quality, while caffeine and nicotine are stimulant drugs that make it hard to fall asleep.
8. Reduce stress and engage in enjoyable activities
9. Avoid late meals, but a small treat will help sleep. A carbohydrate and protein balanced meal will help you sleep.
10. Seek out help from a physician if insomnia persists. I also learned that sleep medicines have addictive qualities and that herbal sleep remedies can be made from a herb called, valerian. Cognitive Behavioral Therapy of Insomnia by John Cline Ph. D. Insomnia? Or Evolution? by John Cline, Ph.D. The most effective method of treatment for this disorder is Cognitive Behavioural Therapy (CBT). A form of psychotherapy was first used to treat depression, now it helps with disorders like insomnia.
The most important thing that CBT deals with is the actual treatment for the cause of insomnia, not just the symptoms. By reducing the activity associated with the stressors, normal sleep can be restored. Learned the worrying and stress keep you from relaxing and catching your ZZ's
Reducing the time spent in bed before you sleep keeps negative sleep thoughts away. CBT helps reduce anxiety and worry that one will not sleep, for example you will recognize that you may be getting more sleep and need less sleep than you thought.
Negative sleep thoughts make it harder to sleep because of the anxiety while CBT will replace those thoughts with positive ones. CBT uses techniques such as:
Sleep Restriction and Sleep Scheduling: Reduces the amount of time in bed to more closely match the amount of sleep that is actually achieved.
Little to no napping during the day
Stimulus Control: Associating long wakeful times in bed to bed being a place where you are to be awake
Sleep hygiene: creating the best environment for sleeping
Stress management: An hour or so of relaxing activities before time to sleep Sleep maintenance insomnia is the result of being able to fall asleep when you want to, but when awakening during the night you are unable to fall back asleep. This can result in lack of energy to carry out the day. This lack of energy can then require a nap to replenish.
There was a time in history where people may have slept in a biphasic fashion, where there were two or more periods of sleep in 24 hours. Shorter periods of sleep though can leave you feeling refreshed. In all biphasic sleeping patterns are not socially acceptable as it interferes with the work and school day.
Learned that: shorter periods of sleep are more beneficial to our physiology and that ancestors split hours of sleep throughout the day,