Sleep disorders

• Insomnia
• sleep apnea
• parasomnias
• Dreaming
• shift work
• jet lag

• difficult in falling and staying asleep
• reduced sleep quality and quantity
• impaired daytime functioning

• Primary insomnias - disorders that exist on their own
• secondary insomnias - sleep disturbances in presence of another mental, medical, sleep disorder or drug effects

• Sub groups more at risk
• shift workers,
• people with obsessive and anxious traits
• patients with a medical or psychiatric history
• aged

• collapse of upper airway
• awakens sufferer
• mild forms = snoring
• sever form = stop breathing
• awakens sufferer as defense mechanism = restore breathing
• can happen 400 times a night
• causes daytime sleepiness

• Sleep walking, night terrors, nightmares
• more common in children
• night terrors and sleep walking = SWS
• nightmares = REM
• parasomnias typically reduce with age as REm and SWS decrease with age
• can reappear when stressed

• Usually ordianary
• can incorporate experienes from daily events
• fears and anxieties can enter our dreaming
• sensory stimuli from sleeping environment may intrude on dreaming content

• mismatch in endogenous rhythm 
• person trying to stay awake = circadian rhythm signals slee

• internal body clock out of sync with day night cycle of new environment
• circadian rhythm shifts about one hour a day
• social demands also impact timing of sleep

• heart rate
• blood pressure

• being sleepy during day and sleeping too much at night
• most profound type = narcolepsy
• narcolepsy = sleep seizure 
• sudden, irresistible attacks of drowsiness and REM sleep during day

• Good sleep hygiene
• stimulus control therapy
• Sleep restoration therapy
• Cognitive behaviour therapy

• don't nap
• avoid alcohol
• cigarettes
• caffeine within 5 hours
• don't exercise 2 hours before bed
• avoid bright lights before bed

• 1 only go to bed when sleepy
• 2 allow yourself 15-20 mins to fall asleep
• 3 if not asleep in 15-20 mins, go to other room and engage in SEDENTARY activity (eg reading) until feel sleepy
• 4 repeat steps 1-3 as often as necessary
• 5 get up at same time every morning

• 1 determine usual rise time
• 2 determine average number of hours that you spend asleep each night
• 3 work backwards from wake time to determine bed time
• 4 go to bed at new bedtime for one week
• 5 if you do not fill night with sleep, repeat 1-3 to identify an appropriate later bed time
• 6 if you fill your time in bed with sleep, wait several days to begin increasing bed time by 15 mins

• aims to reduce dysfunctional thoughts that prevent sleep
• reduces worry and anxiety by providing accurate info:
•    may be getting more sleep than you think
•    may need less sleep than you thought
• cognitive techniques help people identify, challenge and replace negative, inaccurate sleep thoughts with accurate, positive sleep thoughts

• Polysomnography
• EEG
• EMG
• EOG
• self-reports

intensive study of a sleeping person involving simultaneously monitoring and recording of physiological responses during sleep

• records electrical activity spontaneously generated by brain during sleep
• show the distinguishable patterns of electrical activity

• device used to detect, amplify and record the electrical activity of muscles
• show strength of electrical activity in muscles, indicates tension or movement
• done by attaching electrodes to chosen muscles

• device for measuring eye movements
• detaching, amplifying and recording electrical activity in eye muscles
• electrodes attatched to areas around eyes

• sleep diary and sleep logs
• most commonly used in conjunction with polysomnographic tests
• typically involve time go to bed,
• when fall asleep
• number, time and length of awakenings
• time waking
• time leave bed