Podcast
Questions and Answers
A patient presents with disrupted sleep patterns, characterized by difficulty initiating and maintaining sleep, alongside frequent reports of daytime fatigue. To comprehensively evaluate the potential influence of biological rhythms on this patient's condition, which of the following laboratory assessments would provide the MOST nuanced understanding of their sleep architecture?
A patient presents with disrupted sleep patterns, characterized by difficulty initiating and maintaining sleep, alongside frequent reports of daytime fatigue. To comprehensively evaluate the potential influence of biological rhythms on this patient's condition, which of the following laboratory assessments would provide the MOST nuanced understanding of their sleep architecture?
- Polysomnography (PSG) combined with multiple sleep latency testing (MSLT) to evaluate sleep stages and daytime sleepiness. (correct)
- Continuous actigraphy monitoring over a two-week period to quantify sleep-wake patterns.
- Serial melatonin assays collected at four-hour intervals over 24 hours to characterize the endogenous melatonin rhythm.
- A single-point cortisol measurement to assess for adrenal dysfunction.
A chronobiologist is investigating the impact of shift work on the circadian rhythms of healthcare professionals. Which biomarker would offer the MOST direct and temporally precise insight into the degree of circadian misalignment experienced by these individuals?
A chronobiologist is investigating the impact of shift work on the circadian rhythms of healthcare professionals. Which biomarker would offer the MOST direct and temporally precise insight into the degree of circadian misalignment experienced by these individuals?
- Continuous monitoring of core body temperature via ingestible sensor. (correct)
- Assessment of urinary 6-sulfatoxymelatonin (aMT6s) excretion patterns over several days.
- Regularly scheduled self-reporting of subjective sleep quality and alertness levels..
- Analysis of hair cortisol levels to reflect cumulative stress exposure.
An elite athlete is preparing for an international competition that requires crossing multiple time zones. Understanding the principles of chronobiology, which strategic intervention would be the MOST effective in minimizing jet lag and optimizing performance upon arrival?
An elite athlete is preparing for an international competition that requires crossing multiple time zones. Understanding the principles of chronobiology, which strategic intervention would be the MOST effective in minimizing jet lag and optimizing performance upon arrival?
- Implementing a gradually advancing sleep-wake schedule in the days leading up to departure, timed to align with the destination's time zone. (correct)
- Prescribing a short-acting hypnotic medication to induce sleep during the initial nights at the destination.
- Administering a long-acting melatonin agonist immediately upon arrival at the destination.
- Recommending the athlete maintain their original home time zone sleep-wake schedule throughout the competition period.
A researcher aims to investigate the effects of targeted SCN ablation on rodent sleep architecture. Considering the SCN's multifaceted role, which of the following outcomes would MOST strongly support the hypothesis that the SCN is a sine qua non for maintaining normal sleep-wake cycles?
A researcher aims to investigate the effects of targeted SCN ablation on rodent sleep architecture. Considering the SCN's multifaceted role, which of the following outcomes would MOST strongly support the hypothesis that the SCN is a sine qua non for maintaining normal sleep-wake cycles?
A sleep specialist is evaluating a patient with suspected advanced sleep phase disorder (ASPD). Which of the following findings from a comprehensive sleep assessment would BEST corroborate this diagnosis?
A sleep specialist is evaluating a patient with suspected advanced sleep phase disorder (ASPD). Which of the following findings from a comprehensive sleep assessment would BEST corroborate this diagnosis?
Researchers are studying the neurobiological mechanisms underlying dream enacting behaviors in REM sleep behavior disorder (RBD). Which of the following scenarios would provide the MOST compelling evidence for the involvement of specific brainstem circuits in RBD pathophysiology?
Researchers are studying the neurobiological mechanisms underlying dream enacting behaviors in REM sleep behavior disorder (RBD). Which of the following scenarios would provide the MOST compelling evidence for the involvement of specific brainstem circuits in RBD pathophysiology?
Considering the established epidemiological trends in sleep disorders, which population subgroup would be expected to exhibit the HIGHEST prevalence rate of insomnia, after controlling for confounding variables such as age and socioeconomic status?
Considering the established epidemiological trends in sleep disorders, which population subgroup would be expected to exhibit the HIGHEST prevalence rate of insomnia, after controlling for confounding variables such as age and socioeconomic status?
In the context of evaluating a patient presenting with excessive daytime sleepiness, which diagnostic procedure would be the MOST sensitive for differentiating between narcolepsy with cataplexy and idiopathic hypersomnia?
In the context of evaluating a patient presenting with excessive daytime sleepiness, which diagnostic procedure would be the MOST sensitive for differentiating between narcolepsy with cataplexy and idiopathic hypersomnia?
A sleep researcher is designing a study to investigate the effects of a novel therapeutic intervention on sleep consolidation in elderly individuals with Alzheimer's disease. Which metric, derived from polysomnographic data, would provide the MOST specific and sensitive measure of sleep consolidation in this population?
A sleep researcher is designing a study to investigate the effects of a novel therapeutic intervention on sleep consolidation in elderly individuals with Alzheimer's disease. Which metric, derived from polysomnographic data, would provide the MOST specific and sensitive measure of sleep consolidation in this population?
A clinician is counseling a patient with shift work disorder on strategies to improve sleep quality and circadian alignment. Beyond standard sleep hygiene recommendations, which of the following interventions would be MOST physiologically sound to recommend, based on principles of chronobiology?
A clinician is counseling a patient with shift work disorder on strategies to improve sleep quality and circadian alignment. Beyond standard sleep hygiene recommendations, which of the following interventions would be MOST physiologically sound to recommend, based on principles of chronobiology?
A forensic psychiatrist is evaluating a defendant who claims to have committed a violent act while experiencing a parasomnia. To BEST ascertain the validity of this claim, which specific element of the defendant's polysomnographic data would provide the STRONGEST supporting evidence?
A forensic psychiatrist is evaluating a defendant who claims to have committed a violent act while experiencing a parasomnia. To BEST ascertain the validity of this claim, which specific element of the defendant's polysomnographic data would provide the STRONGEST supporting evidence?
A researcher is investigating the impact of chronic sleep restriction on cognitive function, focusing specifically on executive functions mediated by the prefrontal cortex. Which neurophysiological measure would provide the MOST direct assessment of prefrontal cortical activity during cognitive tasks following sleep deprivation?
A researcher is investigating the impact of chronic sleep restriction on cognitive function, focusing specifically on executive functions mediated by the prefrontal cortex. Which neurophysiological measure would provide the MOST direct assessment of prefrontal cortical activity during cognitive tasks following sleep deprivation?
Which of the following statements about the relationship between sleep architecture and age is MOST accurate?
Which of the following statements about the relationship between sleep architecture and age is MOST accurate?
Researchers are exploring the molecular mechanisms underlying the circadian regulation of sleep. Which of the following represents the MOST accurate depiction of the core negative feedback loop within the mammalian circadian clock?
Researchers are exploring the molecular mechanisms underlying the circadian regulation of sleep. Which of the following represents the MOST accurate depiction of the core negative feedback loop within the mammalian circadian clock?
A neurologist is evaluating a patient with suspected REM sleep behavior disorder (RBD). Which of the following assessment findings would provide the STRONGEST basis for initiating neuroprotective strategies aimed at mitigating the long-term risk of developing a synucleinopathy?
A neurologist is evaluating a patient with suspected REM sleep behavior disorder (RBD). Which of the following assessment findings would provide the STRONGEST basis for initiating neuroprotective strategies aimed at mitigating the long-term risk of developing a synucleinopathy?
An investigator designs a study to assess the efficacy of a novel GABA-ergic compound on improving sleep maintenance in older adults. Considering the known age-related changes in sleep architecture, which specific assessment would BEST capture improvements in sleep maintenance?
An investigator designs a study to assess the efficacy of a novel GABA-ergic compound on improving sleep maintenance in older adults. Considering the known age-related changes in sleep architecture, which specific assessment would BEST capture improvements in sleep maintenance?
A researcher is investigating the impact of chronic social jetlag on metabolic health. Which of the following experimental designs would provide the MOST rigorous assessment of the causal relationship between social jetlag and insulin resistance?
A researcher is investigating the impact of chronic social jetlag on metabolic health. Which of the following experimental designs would provide the MOST rigorous assessment of the causal relationship between social jetlag and insulin resistance?
A patient reports consistent difficulty falling asleep before 2:00 AM and struggles to wake up before 10:00 AM, even on weekends. After a thorough clinical evaluation, the patient is diagnosed with delayed sleep phase syndrome (DSPS). In addition to behavioral strategies (sleep hygiene), which therapeutic intervention would be MOST appropriate?
A patient reports consistent difficulty falling asleep before 2:00 AM and struggles to wake up before 10:00 AM, even on weekends. After a thorough clinical evaluation, the patient is diagnosed with delayed sleep phase syndrome (DSPS). In addition to behavioral strategies (sleep hygiene), which therapeutic intervention would be MOST appropriate?
A neuroscientist is investigating the role of orexin (hypocretin) neurons in the pathophysiology of narcolepsy with cataplexy. Which experimental approach would provide the MOST direct evidence that loss of orexin signaling is causally linked to the manifestation of cataplexy?
A neuroscientist is investigating the role of orexin (hypocretin) neurons in the pathophysiology of narcolepsy with cataplexy. Which experimental approach would provide the MOST direct evidence that loss of orexin signaling is causally linked to the manifestation of cataplexy?
A researcher aims to examine the causal relationship between sleep disorders and the development of cardiovascular disease using Mendelian randomization. Which genetic variant would serve as the MOST appropriate instrumental variable for investigating the effect of insomnia on the risk of myocardial infarction?
A researcher aims to examine the causal relationship between sleep disorders and the development of cardiovascular disease using Mendelian randomization. Which genetic variant would serve as the MOST appropriate instrumental variable for investigating the effect of insomnia on the risk of myocardial infarction?
A sleep medicine physician is developing a personalized treatment plan for a patient with severe obstructive sleep apnea (OSA) who is intolerant of continuous positive airway pressure (CPAP) therapy. Beyond CPAP alternatives such as oral appliances and positional therapy, which of the following interventions would be MOST appropriate to consider based on a comprehensive understanding of OSA pathophysiology?
A sleep medicine physician is developing a personalized treatment plan for a patient with severe obstructive sleep apnea (OSA) who is intolerant of continuous positive airway pressure (CPAP) therapy. Beyond CPAP alternatives such as oral appliances and positional therapy, which of the following interventions would be MOST appropriate to consider based on a comprehensive understanding of OSA pathophysiology?
A neurologist is conducting a clinical trial evaluating a novel therapy for restless legs syndrome (RLS). Which of the following outcome measures would provide the MOST comprehensive assessment of the therapy's impact on both the sensory and motor aspects of RLS?
A neurologist is conducting a clinical trial evaluating a novel therapy for restless legs syndrome (RLS). Which of the following outcome measures would provide the MOST comprehensive assessment of the therapy's impact on both the sensory and motor aspects of RLS?
A sleep researcher is investigating the impact of different light wavelengths on human circadian phase shifting. Based on the known sensitivity of melanopsin-containing retinal ganglion cells, which light wavelength would be expected to elicit the GREATEST phase delay when administered in the early evening?
A sleep researcher is investigating the impact of different light wavelengths on human circadian phase shifting. Based on the known sensitivity of melanopsin-containing retinal ganglion cells, which light wavelength would be expected to elicit the GREATEST phase delay when administered in the early evening?
A patient with a known history of alcohol use disorder presents with persistent insomnia despite achieving abstinence for several months. Which pathophysiological mechanism is MOST likely contributing to this patient's chronic sleep disturbance?
A patient with a known history of alcohol use disorder presents with persistent insomnia despite achieving abstinence for several months. Which pathophysiological mechanism is MOST likely contributing to this patient's chronic sleep disturbance?
An investigator is studying the efficacy of cognitive behavioral therapy for insomnia (CBT-I) in patients with comorbid depression. Which therapeutic element of CBT-I is MOST directly responsible for addressing the maladaptive thought patterns that perpetuate insomnia in this population?
An investigator is studying the efficacy of cognitive behavioral therapy for insomnia (CBT-I) in patients with comorbid depression. Which therapeutic element of CBT-I is MOST directly responsible for addressing the maladaptive thought patterns that perpetuate insomnia in this population?
A pulmonologist is interpreting the polysomnography results of a patient with suspected obstructive sleep apnea (OSA). Which of the following polysomnographic findings would be MOST suggestive of a central sleep apnea (CSA) component contributing to the patient's overall apnea-hypopnea index (AHI)?
A pulmonologist is interpreting the polysomnography results of a patient with suspected obstructive sleep apnea (OSA). Which of the following polysomnographic findings would be MOST suggestive of a central sleep apnea (CSA) component contributing to the patient's overall apnea-hypopnea index (AHI)?
A sleep specialist is evaluating a patient presenting with symptoms suggestive of idiopathic hypersomnia. In the context of interpreting the multiple sleep latency test (MSLT) results, which combination of findings would be MOST consistent with this diagnosis?
A sleep specialist is evaluating a patient presenting with symptoms suggestive of idiopathic hypersomnia. In the context of interpreting the multiple sleep latency test (MSLT) results, which combination of findings would be MOST consistent with this diagnosis?
An expert in sleep is tasked with educating a group of adolescents on optimal sleep hygiene practices. In a society marked by ubiquitous personal technology, what specific recommendation warrants emphasis, given its substantial impact on circadian entrainment?
An expert in sleep is tasked with educating a group of adolescents on optimal sleep hygiene practices. In a society marked by ubiquitous personal technology, what specific recommendation warrants emphasis, given its substantial impact on circadian entrainment?
A researcher investigates the impact of a novel sleep-promoting compound on neuronal activity during NREM sleep. Which neurophysiological metric would BEST reflect the compound's ability to enhance sleep depth and consolidation?
A researcher investigates the impact of a novel sleep-promoting compound on neuronal activity during NREM sleep. Which neurophysiological metric would BEST reflect the compound's ability to enhance sleep depth and consolidation?
A chronobiologist is examining the effects of light exposure on the expression of clock genes in peripheral tissues. Which experimental paradigm would be MOST suitable for dissociating the direct effects of light on peripheral oscillators from those mediated by the central circadian clock (SCN)?
A chronobiologist is examining the effects of light exposure on the expression of clock genes in peripheral tissues. Which experimental paradigm would be MOST suitable for dissociating the direct effects of light on peripheral oscillators from those mediated by the central circadian clock (SCN)?
A critical care physician is managing a patient with severe traumatic brain injury (TBI) who exhibits persistent sleep-wake disturbances. Which intervention is MOST likely to improve the patient's sleep-wake cycling and promote neurological recovery?
A critical care physician is managing a patient with severe traumatic brain injury (TBI) who exhibits persistent sleep-wake disturbances. Which intervention is MOST likely to improve the patient's sleep-wake cycling and promote neurological recovery?
A sleep psychologist is treating a patient with chronic insomnia who expresses significant anxiety and rumination at bedtime. Besides stimulus control and sleep restriction, which additional technique would likely be MOST beneficial?
A sleep psychologist is treating a patient with chronic insomnia who expresses significant anxiety and rumination at bedtime. Besides stimulus control and sleep restriction, which additional technique would likely be MOST beneficial?
Which clinical assessment is MOST appropriate for detecting sleep-related breathing disorders?
Which clinical assessment is MOST appropriate for detecting sleep-related breathing disorders?
When evaluating a patient where there is suspicion of excessive daytime sleepiness, what would be the MOST helpful differentiating factor between narcolepsy and idiopathic hypersomnia?
When evaluating a patient where there is suspicion of excessive daytime sleepiness, what would be the MOST helpful differentiating factor between narcolepsy and idiopathic hypersomnia?
What hormonal change begins at approximately 9:00 PM that promotes sleep?
What hormonal change begins at approximately 9:00 PM that promotes sleep?
Which of the following brain regions is critical for inducing melatonin production in the pineal gland in response to decreasing light levels, thereby regulating the sleep-wake cycle?
Which of the following brain regions is critical for inducing melatonin production in the pineal gland in response to decreasing light levels, thereby regulating the sleep-wake cycle?
A research team is investigating novel interventions to mitigate the adverse effects of shift work on cognitive performance. Which of the following outcome measures would be the MOST appropriate in assessing?
A research team is investigating novel interventions to mitigate the adverse effects of shift work on cognitive performance. Which of the following outcome measures would be the MOST appropriate in assessing?
What diagnostic tool provides quantitative data on sleep stages, arousals, and respiratory events, helping to differentiate between the various sleep disorders such as obstructive sleep apnea, narcolepsy, and insomnia?
What diagnostic tool provides quantitative data on sleep stages, arousals, and respiratory events, helping to differentiate between the various sleep disorders such as obstructive sleep apnea, narcolepsy, and insomnia?
Flashcards
Night Owl
Night Owl
Tendency for late onset sleep and waking.
Morning Person
Morning Person
Tendency for early onset sleep and waking.
Sleep Debt
Sleep Debt
Consequences of not getting enough sleep.
Jet Lag
Jet Lag
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Dream Enacting Behaviors
Dream Enacting Behaviors
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Chronobiology
Chronobiology
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Circadian Rhythm
Circadian Rhythm
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Zeitgeber
Zeitgeber
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Suprachiasmatic Nucleus (SCN)
Suprachiasmatic Nucleus (SCN)
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Orexin/Hypocretin
Orexin/Hypocretin
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REM Sleep
REM Sleep
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Ventrolateral Preoptic Area
Ventrolateral Preoptic Area
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Polysomnography
Polysomnography
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Multiple Sleep Latency Test
Multiple Sleep Latency Test
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Sleep Hygiene
Sleep Hygiene
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Study Notes
Chronobiology of Sleep - Objectives
- The aim is to learn the basic concepts of chronobiology of sleep
- Night owl, morning person, jet lag, sleep debt, and dream enacting behaviors will be defined
- Explore the basics of chronobiology of sleep
- Study the epidemiology and evaluation of patients with sleep-wake disorders, including:
- Insomnia Disorder
- Hypersomnolence Disorder
- Narcolepsy
- Breathing-Related Sleep Disorders like Obstructive Sleep Apnea, Central Sleep Apnea, and Sleep Related Hypoventilation
- Circadian Rhythm Sleep-Wake Disorders
- Parasomnias like Non-Rapid Eye Movement Sleep Arousal Disorders and Rapid Eye Movement Sleep Behavior Disorder
- Restless Legs Syndrome
- Substance/Medication-Induced Sleep Disorder
- Assessment includes biological and psychosocial factors
- Describe different epidemiological factors associated with sleep disorders
- Contrast different stages of sleep, explain sleep hygiene measures
- Completing a sleep history and recommending a polysomnography and Multiple Sleep Latency Test is essential
Glossary of Terms
- Night owl: Late onset sleep and late waking in the morning
- Morning person: Early onset sleep and early waking
- Sleep Debt: Consequences of getting less than an optimal amount of sleep
- Jet lag: A condition that affects people who travel frequently and across multiple time zones
- Dream-enacting behaviors: Motor responses to the content of action-filled or violent dreams, like those where being attacked or trying to escape from a threatening situation
Chronobiology
- A branch of biology focusing on the effects of biological rhythms on essential life processes
Biological Rhythms
- Circadian rhythm: Occurs over approximately 24 hours, including core body temperature, metabolic activity, serum cortisol, and the sleep-wake cycle
- Ultradian rhythm: Shorter than 24 hours, featuring examples such as 180-minute growth hormone release and the 90-minute REM sleep cycle
- Infradian rhythm: Longer than 24 hours, like menstrual and reproductive cycles
Zeitgeber
- External or environmental cues synchronize an organism's biological rhythm
- Examples include the day/night cycle, physical activity, melatonin and cortisol levels, and body temperature
Circadian Rhythm and Melatonin
- Cells within the suprachiasmatic nucleus of the hypothalamus stimulate the pineal gland to produce melatonin when light decreases and inhibit its secretion when light increases
Orexin/Hypocretin
- Orexin/Hypocretin is a hypothalamic neuropeptide that maintains sleep/wakefulness states
- Cell bodies in the dorsolateral hypothalamus project to the locus coeruleus, dorsal raphe nuclei, amygdala, and SCN
- Central administration of orexin-A strongly promotes wakefulness
- It increases body temperature and locomotion and elicits a strong increase in energy expenditure
Biological Clock Highlights
- Noon (12:00):
- High alertness at 10:00
- Afternoon:
- Best coordination at 14:30
- Fastest reaction time at 15:30
- Greatest cardiovascular efficiency and muscle strength around 17:00.
- Evening:
- Highest blood pressure around 18:30
- Highest body temperature around 19:00
- Melatonin secretion starts around 21:00
- Night
- Bowel movements suppressed at 22:30
- Early Morning:
- Highest testosterone secretion at 09:00
- Bowel movement likely at 08:30
- Melatonin secretion stops at 07:30
- Sharpest rise in blood pressure at 06:45
- Sleep:
- Lowest body temperature at 04:30
- Deepest Sleep at 02:00
Sleep Architecture
- The sleep cycle includes N1, N2, N3 and REM sleep representing light slip, deep sleep and vivid dreaming respectively
- Normal Sleep Hypnogram: A typical sleep cycle lasts 70-120 minute
Sleep Stages
- Awake/relaxed: Alpha waves are present
- Stage 1 sleep.
- Stage 2 sleep: Characterized by Spindle (burst of activity)
- Stage 3 sleep: K-Complex seen in brain waves
- Stage 4 sleep:
- REM sleep: eye movement phase, sawtooth pattern in brain waves
Non-REM Sleep
- Involves decreased adrenergic and cholinergic activity
- Controlled by the ventrolateral preoptic area.
REM Sleep
- REM brain is very active with discharges from the Pontine Reticular Formation
- Additionally, the Perilocus Ceruleus inhibits motor activity and there is inhibited sensory input
Sleep Duration
- Newborn (0-3 months):
- Recommended: 14-17 hours
- Infant (4-11 months):
- Recommended: 12-15 hours
- Toddler (1-2 years):
- Recommended: 11-14 hours
- Pre-school (3-5 years):
- Recommended: 10-13 hours
- School Age (6-13 years):
- Recommended: 9-11 hours
- Teen (14-17 years):
- Recommended: 8-10 hours
- Young Adult (18-25 years):
- May be Appropriate: 7-9 hours
- Adult (26-64 years):
- May be Appropriate: 7-9 hours
- Older Adult (65+):
- May be Appropriate: 7-8 hours
- Age-Appropriate Sleep duration
- 6 months Night time 11 hours, daytime 3 1/2 hours
- 1 yr Night time 12 hours, daytime 2
- 2 yrs Night time 11 1/2 hours, daytime 2
- 3 yrs Night time 11 hours, daytime 2
- 4 yrs Night time 11 hours, daytime 1
- 6 yrs to 16 yrs and up Night time 11-8 hours, daytime 0
Sleep Disorders
- 50% of outpatient primary care clinic patients will report sleep problems
- There are higher rates in patients with Psychiatric conditions
- Insomnia is more frequent in:
- Psychiatric patients
- The elderly
- Women, those with limited education, lower income, and multiple medical problems
- Sleep apnea is more common in overweight patients
Sleep-Wake Disorders
- Insomnia: 10-15% prevalence, with a female to male ratio of 1.4:1
- Hypersomnolence disorder: 1% prevalence, equal in females and males (1:1)
- Narcolepsy: 0.02-0.04% prevalence, equal in females and males (1:1)
- Breathing-related sleep disorders: 20% prevalence, with a female to male ratio of 1:2 to 1:4
- Circadian rhythm sleep-wake disorders: 11% prevalence
- Parasomnias: 1-5% prevalence
- Restless leg syndrome: 1-2% prevalence, with a female to male ratio of 2:1
- Substance/medication-induced sleep disorder: 0.38-0.5%
Sleep Assessment
- Assess usual sleep patterns, characteristics of sleep disturbance and clinical course
- Determine 24 hour sleep-wake cycle and inquire about past sleep disturbances.
- Description by collateral if available
- Inquire medication history and illicit drugs intake
- Check Alcohol/ tobacco / stimulants intake
- Hypnotics and over the counter substances consumption
- Look for medical disorders, and Family History
- And History of sleep disorders
Sleep Evaluation
- Polysomnography: Includes Electroencephalography, Elecrtooculography, Electromyography
- Findings in this may be sleep continuity and architecture, REM physiology, sleep related breathing and Oxygen desaturation
- Multiple Sleep Latency Test.
- Measures how quickly a patient falls asleep in a quiet environment during the day
- Testing consists of five scheduled naps for 20 minutes every 2 hours during wakefulness
- < 5 min to sleep onset is considered pathologic
Sleep Hygiene Recommendations
- Maintain a regular sleep routine and avoid daytime naps if possible.
- Avoid staying in bed awake for more than 5-10 minutes.
- Avoid watching TV or reading in bed
- Drink caffeinated drinks with caution
- Avoid substances that interfere with sleep and exercise regularly
- Provide quite restful environment
- Have a comfortable pre-bedtime routine
- Hide any clocks in the bedroom if one tends to 'clock watch' at night
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