2. Insomnia and the Bard of Avon
O sleep! O gentle sleep!
Nature’s soft nurse, how have I
frightened thee,
That thou no more wilt weigh
my eyelids down and steep my
senses in forgetfulness?
Why rather, sleep, liest thou in
smoky cribs, upon uneasy
pallets stretching thee,
And hush’d with buzzing night-
flies to thy slumber,
Than in the perfum’d chambers
of the great,under the canopies
of costly state,
And lull’d with sound of
sweetest melody?
"2 Henry IV"
3. We are sleeping less than we
used to a century ago
The average global citizen now sleeps
about 7 hours a night…. 90 minutes less
than people did a century ago…
….Newsweek July 2002
This means a huge `sleep debt’
Affects performance at work and home
Higher no. of accidents in the workplace
and on the roads
4. What do we know about sleep?
The sleeping brain goes through
repeated cycles
Non REM sleep state REM sleep state
5. Non REM sleep state
Divided into light sleep and deep sleep
LIGHT SLEEP: The brain is relatively
idle but the body may still
move….occasional sudden hand or leg
jerks may occur
DEEP SLEEP: The body may become
harder to awaken.. Brain wave activity
slows down
6. REM sleep state
The body is essentially paralyzed but the brain
is active
VIVID DREAMS occur in REM sleep
The first dream episode is brief and may last
only 10 minutes
The second REM sleep episode will be longer
Typical sleep: 4 episodes of NonREM and
REM sleep
7.
8. NORMALLY….
We pass through
nonREM and REM
states several times
in the night in a
standard
pattern….`sleep
architecture’
REM REM
9. What happens when things go
wrong?
Non REM sleep disorders
Periodic limb movements in sleep
10.
11. Non REM sleep disorder
Night terrors:
Affects mostly young children
Frequently Wake up screaming unable
to explain why; often hand or leg
movements in bed when they are
terrified
12. REM sleep behavior disorder
A 77-year old minister had been behaving violently in his
sleep for 20 years, sometimes even injuring his wife.
A 60-year old surgeon would jump out of bed during
nightmares of being attacked by "criminals, terrorists and
monsters."
A 62-year old industrial plant manager who was a war
veteran dreamt of being attacked by enemy soldiers and
fights back in his sleep, sometimes injuring himself.
A 57-year old retired school principal was inadvertently
punching and kicking his wife for two years during vivid
nightmares of protecting himself and family from
aggressive people and snakes.
13. REM behaviour disorder
Patients cross the boundaries between REM
and non-REM sleep
They are dreaming but not paralyzed in REM
sleep
Show bizarre behaviour….enact dreams in
sleep
Often dreams are violent with the dreamer
fighting `imagined’ attacker
Can be violent with the people they sleep with
14. How is sleep regulated?
The sleep regulating center in the
brain… group of nerve cells near the
hypothalamus
Control sleep by sending chemical
neurotransmitters (messengers) to the
hypothalamus , which is the brain of the
brain.
THIS IS THE `SLEEP SWITCH’ IN
THE BRAIN
15. Sleep mechanisms are not so simple!
The sleep switch does not work alone!!!
It is indirectly controlled by our body’s
biological clock
The biological clock is affected by
various factors….
Stress, emotions, irregular work hours,
excessive alcohol, caffeine, smoking
inadequate exercise
16. WHAT CAUSES INSOMNIA?
We now know of the sleep debt, the sleep
switch and body’s biological clock
All three interact with emotions, stress
and cognition to influence your ability to
go to sleep
18. Our approach to Sleep disorders
and Insomnia
Sleep History:
1. How long does it take to fall asleep?
2. Difficulty maintaining sleep and waking up
too early
3. Is sleep nonrefreshing?
4. Do you snore?
5. Do you have excessive sleepiness in the
daytime?
6. Do you have discomfort in your legs when
you are lying in bed trying to sleep?
19. Sleep studies in a sleep lab
Digital machine at
Jaslok hospital
Polysomnography
Charts brain
activity,respiration,
heart beat and
oxygenation of blood
during sleep
20. Polysomnography
EEG electrodes are attached to
the scalp……………………
Electro-oculogram electrodes are
attached around the eyes and
submental under the chin for
documenting REM sleep
Tubes under the nose check
airflow
Bands around upper chest,
abdomen measure effort to
breathe
Sensor around fingertips
measure oxygenation of blood
21. Information from Sleep studies
Whether sleep cycles are normal
Any Non REM sleep disorder
Periodic limb movements in sleep
Sleep apnea
Sometimes REM sleep disorder precedes
Parkinsonian disease by 5 to 6 years
Treatable sleep disorders
22. Insomnia…. Common causes
Depression
Stress
Emotional factors
Excessive caffeine, smoking
Too much light and noise in the bedroom
Medical conditions that cause pain..arthritis
Insomnia associated with sleep disorders- 40%
Change in sleep pattern with age
23. Treatment of insomnia
The key lies in changing your wake-sleep habits
1. Wake up at the same time every day
2. For 2 weeks, try to cut the time in bed by 1
hour and see if it helps
3. Don’t toss and turn. If you can’t get to sleep
after 20 min, get up and do something else
4. Take a relaxing bath before bed time.
24. Treatment of insomnia
5. Discontinue caffeine 4 to 6 hours before
bedtime
6. Exercise before dinner, not after
7. Avoid heavy meals, alcohol and
nicotine(smoking) just before bedtime
8. Minimize TV noise, light…move the alarm
clock away if it is distracting
9. Do not nap for more than 30 minutes in the
afternoon
25. Treatment of insomnia:
Medications
Antidepressants
Sleeping pills for short periods until
there’s less stress in your life
Melatonin : helps about 10% people for
short periods,when insomnia is caused
by jet lag or working in day- night shifts
26. Treatment of insomnia
Long term
Behavioural interventions: change bad
sleep habits
Sleep restriction… start with 5 hours
sleep and increase by 30 minutes every
week until you sleep 8 hours in the day
Learn to cope with stress….regular
exercise, healthy diet, breathing
exercises, identify ways to relax