Lesson 1: Clinical Disorders – Part D
PART D
Do and Don’t
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DO - Go to bed at the same time each day. DON'T - Engage in stimulating activity just before bed, such as playing a competitive |
evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise. 
drowsiness. 
game, watching an exciting television program or movie, or having an important discussion with a loved one. 
If you lie in bed awake for more than 20-30 minutes, get up, go to a different room (or different part of the bedroom), participate in a quiet activity (e.g., non-excitable reading or television), then return to bed when you feel sleepy. Do this as many times during the night as needed. The most common cause of sleep difficulties relates to changes in a person’s daily routine. For example, travelling, a change in work hours, a disruption of other behaviours (eating, exercise, leisure, etc.), and relationship conflicts may cause sleep problems. Paying attention to good sleep hygiene is the most important thing you can do to maintain quality sleep.
The following general information regarding sleep has been reprinted, with permission, from the National Center on Sleep Disorders Research. Further information can be obtained from their web site.
Sleep is a behavioural state that is a natural part of every individual’s life. We spend about one-third of our lives asleep. Nonetheless, people generally know little about the importance of this essential activity. Sleep is not just something to fill time when a person is inactive. Sleep is a required activity, not an option. Even though the precise functions of sleep remain a mystery, sleep is important for normal motor and cognitive function. We all recognize and feel the need to sleep. After sleeping, we recognize changes have occurred, as we feel rested and more alert. Sleep actually appears to be required for survival. Rats deprived of sleep will die within two to three weeks, a time frame similar to death due to starvation.
A study published in 2009 followed more than 800 patients for three years. They found that of the sleep symptoms, difficulty falling asleep, unrefreshing sleep and loud snoring significantly predicted the development of a metabolic syndrome. This is a condition often marked by obesity, which greatly increases the risk of developing heart disease and diabetes. Therefore getting enough sleep might be part of a good health and weight loss plan.
Problem sleepiness can be deadly. Approximately 100,000 automobile crashes each year result from drivers who were “asleep at the wheel.” In a survey of drivers in New York State, approximately 25 percent reported they had fallen asleep at the wheel at some time. Crashes in which the driver falls asleep are especially common among young male drivers. One large study found that in over 50 percent of fall-asleep crashes, the driver was 25 years old or younger. In addition to the high risk of automobile crashes, problem sleepiness can cause difficulty with learning, memory, thinking, and feeling. These difficulties may lead to poor work performance, and problems with relationships. Furthermore, problem sleepiness leads to errors and accidents in the workplace.
A study done by Pierre Brochu at the University of Ottawa in 2011, found sleep time decreases when the economy is doing relatively better. When Canadians are in a recession, we get an extra 22 minutes on average per day. This may help explain why there is an increase in accidents seen in boom times. There are increased motor vehicle accidents following both weekends involved with the one-hour daylight time changes. Another study found that adolescents who slept six hours or less were at an increases risk of automobile accidents.
The National Highway Traffic Safety Administration has estimated that each year about 100,000 motor vehicle crashes result from drowsy driving.
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Teen Mental Health Written by Dr. Stan Kutcher |