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PowerPoint PresentationSleep Well Clinic 12:05 - 13:00 WS #125: Circadian Sleep Disorders (Repeated) The Structure of Sleep Overview REM - Rapid Eye Movement NREM - Non-Rapid Eye Movement Stages 1 and 2 light sleep Stages 3 and 4 deep sleep 90 -100 Minute sleep cycles. 4 – 5 cycles per night to feel refreshed 25% REM, 50% Stage 2 and 25% stages 3 and 4 Circadian Rhythms Controlled by External environment cues – Zeitgebers (Time keepers) Circadian Rhythms Controls sleep architecture Varies with age 1 : 2 ratio o Melatonin o Light o Exercise Association with melatonin secretion Circadian Rhythms Testosterone Circadian Rhythms exogenous (tablets) Tablets (0.5mg) are most effective at altering the sleep phase when taken 4 – 6hrs before sleep Circadian Rhythms The most alerting Exercise - Alerting light used to enhance or inhibit sleep Feeding - Affects Gastric acid by: - Physiological delay (in Adolescents) - Both sleep onset and morning waking are delayed Prevalence: Delayed Sleep Phase Syndrome Treatment:- (See Adolescent sleep) and evening darkness Circadian Sleep/Wake Disorders - Slowly advancing sleep phase with age (and work) - Excessive evening sleepiness - “Sleep Maintenance insomnia” Circadian Sleep/Wake Disorders Treatment :- - Reassurance. - Evening exercise - More common with - No defined Sleep/Wake cycle Total sleep time is not affected - Poor consolidation of sleep light schedule - Associated with - Developmental / intellectual disability Circadian Sleep/Wake Disorders - Day and Night Routine, Adolescent Sleep How much sleep do they need? 8½– 9¼ hrs How much sleep do they get? Only 15% reported getting 8½hrs sleep on week nights o Construct a schedule Best for those with very severe DSP (>4am) o Delay bed time and wake time by 3 hours every night until target sleep time is reached o Allow no more than 8 hours ‘sleep opportunity’ ie 4am ------------------ 12midday Circadian Rhythms o Go to bed when sleepy o Advance bed time and wake time by 15 minutes every night until target sleep time is reached o Allow no more than 8 hours ‘sleep opportunity’ ie 2:00am ------------------ 10:00am Circadian Rhythms o Timing – after lowest core body temperature o Intensity – the brighter the light the more rapid the effect (outside is ideal) (longer in dim light) o Dim the lights in the evening o Avoid electronic media for at least two hours before bed o Use ‘blue blocking’ glasses in the evening o Avoid caffeine in the afternoon and evening o Avoid vigorous exercise within 4 hours of bedtime Circadian Rhythms o Has a number of physiological functions o Responsible for peripheral vasodilation (consequent fall in core body temperature) From: The journal of clinical endocrinology & metabolism; Salti,R; 85(6):2137-2144 (2000) Circadian Rhythms o Large doses (3mg – 5mg) tend to be sedative o Small doses (0.3mg – 0.5mg) given 5-6 hours before target sleep onset is effective o Most effective when endogenous melatonin is not present e.g. shiftwork / jet lag o Results in peripheral vasodilation and fall in core body temperature Circadian Rhythms Important considerations: • Relaxation of the process will result in a rapid return to the DSP Late nights to bed on Friday and Saturday nights will result in difficulty sleeping on Sunday night and difficulty getting up on Monday morning. • Moving West will have immediate benefit but it won’t last! this regime is begun the better, especially in pre-teen years. • Blue-blocking sunglasses in the evening • No sunglasses in the morning • Ensure morning light exposure is after the calculated lowest core body temperature Sleepiness in 8 situations) covers many aspects of sleep) - Morningness-Eveningness Questionnaire The Epworth Sleepiness Scale How likely are you to doze off or fall asleep in the following situations, in contrast to just feeling tired? This refers to your usual way of life in recent times. Even if you have not done some of these things recently, try to work out how they would have affected you. Use the following scale to choose the most appropriate number for each situation: 0 = would never doze 1 = slight chance of dozing 2 = moderate chance of dozing 3 = high chance of dozing It is important that you put a number (0 to 3) in each of the eight boxes. Brief questions: (19 Questions) 1. What time would you get up if you were entirely free to plan your day? 2 What time would you go to bed if you were entirely free to plan your day? 7. During the first half-hour after you wake up in the morning, how tired do you feel? 12. If you got into bed at 11:00 PM, how tired would you be? Thank You