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Understanding InsomniaUnderstanding Insomnia

IntroductionsIntroductions

YouYou Me / Kaleidoscope YorkshireMe / Kaleidoscope Yorkshire

Today’s Today’s arrangementsarrangements

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AimAim

To begin to understand more To begin to understand more about Insomnia, the types, about Insomnia, the types, signs and symptoms, causes signs and symptoms, causes and treatment and support and treatment and support options. options.

ObjectivesObjectives Recognise the importance of sleep and assess Recognise the importance of sleep and assess

your own sleep qualityyour own sleep quality Define what we mean by InsomniaDefine what we mean by Insomnia Identify the symptoms and effects of sleep Identify the symptoms and effects of sleep

deprivationdeprivation Examine some facts and figures relating to Examine some facts and figures relating to

InsomniaInsomnia Describe the causes of InsomniaDescribe the causes of Insomnia Identify the main typesIdentify the main types Identify other sleep related disordersIdentify other sleep related disorders Discuss the importance of good sleep hygieneDiscuss the importance of good sleep hygiene Describe helpful strategies, treatment and support Describe helpful strategies, treatment and support

optionsoptions Complete a case studyComplete a case study

The importance The importance of sleepof sleep

SleepSleep helps to repair the body helps to repair the body SleepSleep is good for the heart is good for the heart SleepSleep reduces stress reduces stress SleepSleep improves our memory improves our memory SleepSleep can control body weightcan control body weight SleepSleep can improve our well being can improve our well being

SleepSleep – Is it a problem – Is it a problem for you?for you?

Assess your sleep qualityAssess your sleep quality

InsomniaInsomnia – – Finding a definitionFinding a definition

Insomnia is the inability to obtain Insomnia is the inability to obtain an adequate amount or quality of an adequate amount or quality of sleep. The difficulty can be in sleep. The difficulty can be in falling asleep, remaining asleep, or falling asleep, remaining asleep, or both. People with insomnia do not both. People with insomnia do not feel refreshed when they wake upfeel refreshed when they wake up

( ( WebMD 2005WebMD 2005 ) )

Some SymptomsSome Symptoms Difficulty falling asleep despite being tired Difficulty falling asleep despite being tired Waking up frequently during the night Waking up frequently during the night Trouble getting back to sleep when awakened Trouble getting back to sleep when awakened Tossing and turningTossing and turning Racing mindRacing mind Relying on sleeping pills or alcohol to fall Relying on sleeping pills or alcohol to fall

asleep asleep Waking up too early in the morning Waking up too early in the morning Daytime drowsiness, fatigue, or irritability Daytime drowsiness, fatigue, or irritability Difficulty concentrating during the day Difficulty concentrating during the day Lack of mental alertnessLack of mental alertness Mood alterationsMood alterations Headaches ( migraine )Headaches ( migraine )

To SleepTo Sleep A flock of sheep that leisurely pass byA flock of sheep that leisurely pass by

One after one; the sound of rain, and One after one; the sound of rain, and beesbeesMurmuring; the fall of rivers, winds and Murmuring; the fall of rivers, winds and seas,seas,Smooth fields, white sheets of water, Smooth fields, white sheets of water, and pure sky -and pure sky - I've thought of all by turns, and still I lie I've thought of all by turns, and still I lieSleepless... Sleepless...

~William Wordsworth, "To Sleep"~William Wordsworth, "To Sleep"

Facts and Stats!Facts and Stats!

What %? of the country is said to be What %? of the country is said to be suffering from insomnia?suffering from insomnia?

20%20% 40%40% 60%60%

Facts and Stats!...contFacts and Stats!...cont

Women are more likely to suffer Women are more likely to suffer from insomnia than men, True or from insomnia than men, True or False?False?

TrueTrue

Facts and Stats Facts and Stats cont…cont… Insomnia is more common among Insomnia is more common among

people over the age of 65?people over the age of 65?

TrueTrue

Facts and Stats Facts and Stats cont..cont.. What % of people with insomnia What % of people with insomnia

admit that the problem is taking admit that the problem is taking over their lives?over their lives?

60%60% 75%75% 90%90%

Causes of InsomniaCauses of Insomnia

PsychologicalPsychological Physical Physical LinkLink, , ListList GeneticsGenetics AdjustmentAdjustment Shift workShift work MedicationsMedications Caffeine and AlcoholCaffeine and Alcohol EnvironmentEnvironment

The main typesThe main types

Co-morbid Co-morbid TransientTransient Short TermShort Term ChronicChronic

Other sleep Other sleep ‘disorders’‘disorders’ Sleep ApneaSleep Apnea NarcolepsyNarcolepsy HypersomniaHypersomnia ParasomniaParasomnia BruxismBruxism

ConsequencesConsequences

DrivingDriving Problems in the workplaceProblems in the workplace Stress and depressionStress and depression Memory LossMemory Loss Intellectual impairmentIntellectual impairment Decline in physical healthDecline in physical health

Case StudyCase Study

DerekDerek

Sleep HygieneSleep Hygiene

Personal HabitsPersonal Habits Sleeping EnvironmentSleeping Environment Sleep RestrictionSleep Restriction Getting ready for bedGetting ready for bed

The importance of The importance of diet and exercisediet and exercise Healthy eatingHealthy eating TryptophanTryptophan Bad foods!Bad foods! ExerciseExercise BenefitsBenefits Best exercise??Best exercise??

Challenging self Challenging self defeating thoughtsdefeating thoughts

Emotional IntelligenceEmotional Intelligence

What is it?What is it? 4 core areas4 core areas

ExampleExample

Treatment OptionsTreatment Options

Counselling / talking treatmentsCounselling / talking treatments Prescribed MedicationPrescribed Medication Over the counter MedicationOver the counter Medication Herbal remediesHerbal remedies