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Fatigue
Published in Margaret O’Connor, Sanchia Aranda, Susie Wilkinson, Palliative Care Nursing, 2018
Many patients nap during the day. However, this can further disrupt the circadian rhythms and interfere with night-time sleep. Winningham (1999) has suggested ‘power-naps’ only. These should be approximately 20 minutes long. The timing of naps is also important, with naps taken late in the day causing the most disruption to night-time sleep. Another barrier to good sleep can be polypharmacy (see below, page 151).
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.
Sleep Health in Male-dominated Workplaces: A Qualitative Study Examining the Perspectives of Male Employees
Published in Behavioral Sleep Medicine, 2022
Allison L. Soprovich, Joan L. Bottorff, Lisa A. Wozniak, John L. Oliffe, Cherisse L. Seaton, Mitch J. Duncan, Cristina M. Caperchione, Elizabeth R. Ellehoj, Steven T. Johnson
The men defended the benefits of napping during scheduled shifts, reporting that workers who were able to take “power naps” at lunch time or during breaks by “throwing down a mat” or “putting their head on their desk,” were able to return to work feeling refreshed and alert. However, participants recognized that when napping was not sanctioned in the workplace, being caught sleeping could result in job loss. Interestingly, the value of sanctioning rest by enabling naps extended beyond enhancing alertness and productivity to include reducing stigma related to talking about sleep as evident in this afterthought offered by one participant: Have a nap area where employees can rest would be great. People would not be afraid to say they’re tired at work and it would reduce the stigma against discussing sleep. (FG 4)
Predictors of response to combined wake and light therapy in treatment-resistant inpatients with depression
Published in Chronobiology International, 2018
Mette Kragh, Erik Roj Larsen, Klaus Martiny, Dorthe Norden Møller, Camilla Schultz Wihlborg, Tove Lindhardt, Poul Videbech
In the entire 9-week study period, the patients registered sleep onset, sleep offset, daytime sleep and sleep quality in their personal sleep diary. In the first 8 days of the study, the patients had daily meetings with a member of the research team, thereafter on a weekly basis. The meetings had duration of approximately 1 h and matters related to sleep and diurnal rhythms were discussed. The patients were recommended to avoid daytime naps during the study period. If patients needed a nap, they could take a 30 min power nap in the afternoon. Furthermore, they were requested to keep a fixed diurnal rhythm and preferably go to bed before midnight and get up before 08:00 am.
Effects of two nights partial sleep deprivation on an evening submaximal weightlifting performance; are 1 h powernaps useful on the day of competition?
Published in Chronobiology International, 2019
Ellis J. Brotherton, Sarah E. Moseley, Carl Langan-Evans, Samuel A. Pullinger, Colin M. Robertson, Jatin G. Burniston, Ben J. Edwards
A 1-h power nap (13:00 h) was shown to alleviate deterioration in performance experienced after sleep restriction; raising some performance values up to levels found during N sleep condition, these findings have implications for athletes with restricted sleep during training or before competition. Work into the use of naps is worth pursuing rather than prescribing medications (Baird and Asif 2018). Future work should investigate the most effective nap duration, time-of-day in relation to prior sleep restriction (Hilditch et al. 2017); incorporating relaxation techniques to further seek to “improve” the effectiveness of sleep “naps” (Debellemaniere et al. 2018).