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Types of Sleep Disturbances in Women
Published in Zippi Dolev, Mordechai Zalesch, Judy Kupferman, Sleep and Women's Health, 2019
Zippi Dolev, Mordechai Zalesch, Judy Kupferman
Maintaining sleep hygiene: This entails adopting habits that will ease sleep, such as avoiding rich meals, coffee, nicotine, and physical activity before bedtime and creating a comfortable sleep environment: a comfortable bed, dark room, adequate temperature. Taking care of sleep hygiene will help maintain a continuous and satisfying night's sleep. Occasionally, a short nap during the day can be added.
Emotional Health and Stress Management
Published in James M. Rippe, Lifestyle Medicine, 2019
Neil Nedly, Francisco E Ramirez
Excessive stress often interferes with sleep, and stress often leads people to chronically shorten the nightly rest. A vicious cycle forms. Insufficient sleep increases the stress, and the increase in stress worsens sleeplessness. The increased sleeplessness leads to still more physiologic and emotional stress.92 This leads to beginning the day with a sleep deficit and a shortage of the “dream work” process that enables the brain to clean out and organize the emotions of the previous day. A daytime nap may be a tool to assist these individuals with decreasing stress levels. A short nap may allow people to catch up on some desperately needed sleep, but it also has benefits even for those who sleep enough at night. A nap helps keep emotions under control, increase cognition,93 and improve memory.94
Football
Published in Ira Glick, Danielle Kamis, Todd Stull, The ISSP Manual of Sports Psychiatry, 2018
David McDuff, Don Thompson, Michelle Garvin
The primary behavioral interventions for the common types of insomnia are directed at setting an early (10–11 p.m.) bedtime in a cool, dark room with white noise or a fan and a good mattress. This is preceded by an unwinding routine that includes reading, listening to music, relaxation breathing, meditation, visualizing, and light stretching. A short power nap of 15–25 minutes is fine but longer naps are not recommended as they may block adequate sleep. The most common medication used is zolpidem (5 or 10 mg). This may be used episodically (i.e., pregame, postgame, long days, after flights) or more regularly. All players are advised to avoid alcohol when using zolpidem although some older pros may have a single drink or two earlier in the night and still use it safely. If zolpidem is not effective then a low dose of lorazepam (0.5 mg) or alprazolam (0.25–0.50 mg) can be taken a few hours before bedtime for unwinding. For those with obstructive sleep apnea, a continuous positive airway pressure device may be required, though some have milder positional sleep apnea and this can be managed by side sleeping using a body pillow. Many individuals with obstructive sleep apnea are chronic mouth breathers and snorers due to untreated chronic rhinitis. Daily use of a nasal steroid like fluticasone after 30 days will often open up the upper airways and reduce the obstruction and apneic episodes.
Examining Patient Feedback and the Role of Cognitive Arousal in Treatment Non-response to Digital Cognitive-behavioral Therapy for Insomnia during Pregnancy
Published in Behavioral Sleep Medicine, 2022
David A. Kalmbach, Philip Cheng, Thomas Roth, Leslie M Swanson, Andrea Cuamatzi-Castelan, Andrea Roth, Christopher L Drake
Owing in part to unconsolidated newborn infant sleep, maternal sleep is often short and highly disrupted in early postpartum, which can increase daytime sleepiness and fatigue (Insana & Montgomery-Downs, 2010). Behavioral sleep strategies to offset daytime sleepiness may involve incorporating napping into CBTI for perinatal insomnia. In Swanson’s prior CBTI trial in postpartum women, patients were permitted short naps (≤30 minutes), which patients identified as helpful. Timing naps in a CBTI regiment must be carefully considered. For non-perinatal patients, guidance for timing the nap has been 7–9 hours after wake time, so that napping coincides with the natural dipping of the circadian alerting system (Manber et al., 2014). However, women in early postpartum are often limited in the opportunity to nap based on the infant’s napping and feeding needs, and the availability of caregiving assistance from a partner or other individuals. A short nap in the morning or afternoon may be sufficient to offset daytime sleepiness without disrupting nocturnal sleep, whereas evening napping runs the risk of reducing sleep drive in close proximity to bedtime, which may disrupt nocturnal sleep.
A qualitative study exploring how city bus drivers manage sleepiness and fatigue
Published in Chronobiology International, 2020
Fran Pilkington-Cheney, A. J. Filtness, C. Haslam
Strategies individuals may use to counteract sleepiness can have varying degrees of effectiveness. Effective countermeasures are defined as those that have been shown to objectively alleviate sleepiness, whereas ineffective countermeasures are those strategies that have no, or limited objective evidence of a sleepiness-alleviating effect. Strategically, effective strategies include not driving at night or following inadequate sleep; however, this is generally unrealistic in terms of shift work and professional driving. One of the most effective ways to alleviate sleepiness is by taking a 15–20 min nap, which has been shown to reduce physiological and subjective sleepiness, and improve driving performance (Horne and Reyner 1996; Watling et al. 2014). Caffeine is another important countermeasure, and effectively increases alertness and improves performance after 20 min (De Valck and Cluydts 2001; Horne and Reyner 1996; Reyner and Horne 2002). The evidence relating to the alerting effects of caffeine and naps is so well supported, that it has been incorporated into the UK Highway Code, under ‘Fitness to Drive’ (Rule 91; Department for Transport 2019b).
Polysomnographic and psychometric correlates of napping in primary insomnia patients
Published in Nordic Journal of Psychiatry, 2020
Marianna Mazza, Leonardo Lapenta, Anna Losurdo, Giuseppe Marano, Elisa Testani, Luigi Janiri, Salvatore Mazza, Giacomo Della Marca
Definition of nap is a short sleep episode that may be intentionally or unintentionally taken during the major episode of habitual wakefulness. Napping is a widely prevalent phenomenon with transcultural and age-related differences in healthy people. Although it is considered a normal daily routine for babies and young children, the frequency of napping has consistently been reported to increase with advancing age (prevalence of 10% among people aged 55–64 and up to 25% among those75–84 years of age) [6]. Together with older age and a strong association with excessive daytime sleepiness, it has been noticed that factors that independently increase prevalence of napping are depression, bodily pain, and nocturia [6]. Napping in the elderly is positively associated with obsessive-compulsive symptoms and with the symptom of not feeling rested in the morning, so it can be considered partly related to personality characteristics and partly a consequence of night sleep disturbance in this population [7]. With respect to circadian rhythm sleep disorders, in particular the intrinsic types, little attention has been paid to naps and their roles in the context of these sleep complaints, especially with objective measures; moreover, existing studies have mainly been focused on specific populations such as older adults or midlife women [8]. Despite the strong connection between napping and nocturnal sleep [1], apart from narcolepsy, previous works have not determined whether naps could be a therapeutic option for particular sleep disorders.