Homeroom Presentation, JDG2015

1. Sleep
problems and
Disturbances

3. Insomnia
Is characterized by difficulty
in falling asleep, frequent
nighttime awakenings,
waking too early, or any
combination of these.

4. Common Advices for
Insomnia
1. Maintain a regular
sleep schedule. Go
to sleep and get up
at the same time
everyday.

5. HOW MUCH DO WE
REALLY NEED?
Newborns (0-3 mos.) – 14-17
hrs
Infant (4-11 mos.) – 12-15
hrs
Toddlers (1-2 yrs.) – 11-14
hrs
Preschoolers (3-5 yrs.) – 11-
14 hrs

6. Teenagers (14-17 yrs) – 8-10
hrs
Young Adults (18-25 yrs) – 7-
9hrs
Adults (26-64 yrs) – 7-9 hrs
Older adults (65+) – 7-8 hrs
Reference from https://sleepfoundation.org

7. 2. Avoid
stimulants such
as coffee or
cigarettes.
Instead, drink
milk and eat
other food
which are high
in trytophan.

8. 3. Learn how to
relax before going
to sleep. This can
be done through a
simplerelaxation, exercise, like
progressive muscle relaxation or
meditation.7 minutes

9. SLEEPING
POSITIONS
(Pros and
cons)

11. Pros: Many doctors agree that back is best.
Snoozing in savasana pose is a boon for spine and
neck health, because the back is straight and not
forced into any contortions. Plus back sleeping
helps the mattress do its job of supporting the spine.
In a perfect (and kind of uncomfy) world, everyone
would sleep on their backs without a pillow, as this
position leaves the neck in a neutral position. Using
too many pillows, however, can make breathing
more difficult. Dapat yung batok straight lang
Back sleeping is also a winner for the more
cosmetically inclined. Spending all night with the
face out in the air—and not smooshed up against a
pillow—leads to fewer facial wrinkles

12. Cons: Instances of snoring and sleep apnea
are much more frequent when a person is
sleeping in the supine position. In fact, back
sleeping is so closely linked to sleep apnea
that doctors prescribe side sleeping as a
treatment for the condition . When we sleep
on our backs, gravity forces the base of the
tongue to collapse into the airway, which
obstructs breathing and creates snore
noises.

14. Pros: Doctors encourage sleeping on the
left side during pregnancy because it
improves circulation to the heart, which
benefits both mom and baby. Side sleeping
is also a pregnancy winner because
sleeping on the back puts pressure on the
lower back (which can lead to fainting) and
stomach-sleeping is impossible for obvious
reasons . For those not expecting, sleeping
on the left side can also ease heartburn
and acid reflux, making it easier for people
with these conditions to doze off.

15. Cons: At the same time, sleeping on the left side
can put pressure on the stomach and lungs
(alternating sides often can help prevent organ
strain). And as almost all side-sleepers know
well, this position can result in the dreaded
squished-arm-numbness. Snuggling into bed with
the arm behind the head is a common sleep
position, but it may adversely affect muscles and
nerves. Resting the head (or the whole body) on
a single arm can restrict blood flow and press
down on the nerves, which results in “rubber arm”
or painful pins and needles. Numb vs cramps In this
position, the shoulder supports a lot of the body’s
weight, which can constrict the neck and

17. Pros: Stomach sleeping eases snoring and some
cases of sleep apnea
Cons: Resting on the tummy is widely regarded as
the worst sleeping position. It flattens the natural
curve of the spine, which can lead to lower back
pain. Sleeping all night with the head turned to
one side also strains the neck. If this is the
preferred position, try using pillows to gradually
train the body to sleep on one side. Lower back
twinges? Try sticking a pillow under the hips and
lower abdomen to give the bottom of the spine a
boost. Reference from: www.greatist.com

18. 4. Do not go to bed too full or
too hungry. pamahiin bangungot

19. 5. Exercise regularly, but not
before bedtime.

20. 6. DON’T FIGHT INSOMNIA.
Instead of forcing the self to
sleep, get out of bed and
engage in some activity. Go
back to bed when you feel
sleepy again.

21. Narcolepsy
Is characterized by an
uncontrollable tendency to
fall asleep. The disorder is
supposed to be hereditary.

22. People with narcolepsy have trouble staying
awake; they often feel drowsy and fall asleep,
even in the middle of the day, sometime in the
middle of activities that produce strong emotions.
It is thought that narcolepsy occurs when rapid
eye movement (REM) sleep occurs while people
are awake. Although the cause of narcolepsy is
unknown, it does occasionally run in families. If
one person in a family has the disorder, another
relative may be susceptible to developing it if
certain environmental triggers occur. It is also a
lifelong disease.

23. Possible treatments:
Medications such as
stimulants (amphetamines,
Ritalin) that increase alertness
are often used to treat
narcolepsy. However, stimulants
may cause side effects including
headaches, nervousness, and
mood changes. Antidepressant
medication is also used to treat

24. Apnea
Is characterized by breathing
difficulty and even cessation of
breathing while the person is
asleep. It may stop from 20 sec
to 2 mins. Sleeper has to wake
up several times throughout the
night to gulp in air but may not
be aware of it.

25. 2 Types of Sleep Apnea
Obstructive Sleep Apnea
(OSA) – airway is blocked
Central Sleep Apnea –
airway is not blocked

26. Risk factors for Sleep
Apnea
Male
Overweight
Age over 40
Having a large
neck (17 in or greater
in men, 16 or greater in
women)
Having large tonsils,
large tongue or small
jaw bone
Family history
GERD
Nasal obstruction

27. Effects of Sleep Apnea if
left untreated
High blood
pressure
Stroke
Heart failure
Diabetes
Depression
Worsening of
ADHD
Headaches

28. Hypersomnia
Is too much sleep. They
sleep longer than most
people at night but also feel
tired and take sleep naps
during the day.

29. Cause of Hypersomnia
Sleep disorderslike the
narcolepsy and apnea
Sleep deprivation
Overweight
Drug or alcohol
abuse
Head injury or
neurological
disease
Prescription drugs
such as tranquilizers
or antihistamines
Genetics
Depressions

30. Possible treatments
Drugs – stimulants or
antidepressants
If you are diagnosed with
this, your doctor might
recommend CPAP or
continuous positive airway
pressure

31. Somnambulism
Or sleepwalking
The person commonly rises from his
bed and wanders about. In the
morning, sleepwalkers do not have
any memory of their travels. Sleep
walking itself is not dangerous, but
accidents can happen.

32. Symptoms
Sleep talking
Little or no memory at all
Inappropriate behavior such as urinating in closets, kids
Screaming when sleepwalking
occurs in connection with sleep
terrors
Violent attacks on the person trying
to wake up

33. Possible treatments
No specific treatments but
sleep hygiene may help
For adults, hypnosis
Common in children but is
usually outgrown over time if not
see a doctor

34. Nightmares
Are dreams that involve little
or no movement at all. The
contents can be remembered
by the dreamers.

35. A nightmare is a dream occurring
during rapid eye movement
(REM) sleep that results in
feelings of strong terror, fear,
distress or extreme anxiety. This
phenomenon tends to occur in the
latter part of the night and
oftentimes awakens the sleeper,
who is likely to recall the content
of the dream.

36. • Anxiety or stress is the most common: In 60
percent of cases, a major life event precedes the
onset of nightmares
• Illness with a fever
• Death of a loved one (bereavement)
• Adverse reaction to or side effect of a drug
• Recent withdrawal from a drug such as sleeping
pills
• Excessive alcohol consumption
• Abrupt alcohol withdrawal
• Breathing disorder in sleep (sleep apnea)
• Sleep disorders (narcolepsy, sleep terror
disorder)
• Eating just before going to bed, which raises the
body's metabolism and brain activity, may cause

37. Possible treatments
Relaxation therapy – removing of
muscle tension
If you are under severe stress,
seek out to your friends or
relatives. Speaking up what’s on
your mind relieves.
Try regular aerobics routine to be
able to sleep faster, be in deep
sleep, and wake up feeling

38. Night terrors or horrors
Are often accompanied by a
horrific