NS1881 Week 8 Promoting Comfort Sleep and Emotional Wellbeing

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James Cook University *

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1881

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Psychology

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Jun 11, 2024

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NS1881 Terminology Key Concept Meaning Sleep hygiene Habits and practices that are conducive to sleep. Insomnia Inability to enough quality or quantity of sleep. Sleep apnoea Periodic cessation of breathing during sleep. Somnambulism Sleep Walking. Nocturnal Enuresis Involuntary passing of urine in sleep after voluntary bladder control has been gained. Bruxism Grinding of teeth in sleep. Narcolepsy An uncontrollable desire for sleep or attacks of sleep during the day. Parasomnia A cluster of patterns of waking behaviour that appears during sleep. Self-concept The collection of ideas, feelings, beliefs one has about self. Body image Image of physical self - How a person perceives the size, appearance and functioning of their body and its parts. Personal identity The conscious sense of individuality and uniqueness that is continually evolving throughout life. Self-esteem The value one has for one self, self confidence. Mental health Positive concept – in which person is individually and socially responsible, self-directive, displays self- awareness, possesses resilience and good functioning. Mental illness Person experiencing thoughts, feelings and/or behaviours which adversely impact life, relationships or functioning. Emotional intelligence Knowing ones emotions, managing emotions, motivating oneself, recognising emotions in others, and handling relationships.

NS1881 Terminology Stress Situation in which non-specific demand requires an individual to respond or take action. Stressors Stimuli preceding or precipitating a change that initiates a stress response. General adaptation syndrome Whole body response to stress. Concept Check: Case study Dulcie Towers is a 33-year-old registered nurse who confides in you that she is having difficulty falling asleep after working late shifts in the emergency department of the local hospital. In any given fortnight, Dulcie works a combination of 12- and 8- hour shifts and her roster is "a bit all over the place at the moment". While Dulcie is an "early bird" who prefers morning shifts, she is frequently being rostered on late shifts (1430-2300 hours) and night duty due to current skill-mix issues within the department. In your conversation with Dulcie, she confesses that after late shifts she is often awake until 2 or 3 in the morning, however, she is still waking up at her normal time of 0530 hours. Dulcie appears tired with dark circles under her eyes and is a bit curt in some of her responses. This behaviour is unusual for Dulcie. 1. List five physiological manifestations of sleep deprivation.  Excessive daytime sleepiness  Impaired cognitive function and concentration  Mood disturbances, such as irritability or depression  Reduced immune function and increased susceptibility to illness  Increased risk of accidents or errors due to impaired motor coordination and reaction times

NS1881 Terminology 2. What questions would you ask Dulcie about her bedtime routines post-late shift? Why is gathering this information important?  What time do you typically go to bed after a late shift?  Do you engage in any relaxing activities before bed?  Do you consume any caffeine or stimulants close to bedtime?  How comfortable is your sleep environment?  Have you noticed any changes in your sleep patterns or quality recently? Gathering this information is important to understand Dulcie's sleep habits and identify potential factors contributing to her sleep difficulties. It helps in formulating personalized recommendations to improve her sleep hygiene. Your nursing history reveals that when Dulcie gets home she gets on the treadmill for 20 minutes as she wants to tire herself out prior to bed. After showering, she then watches an episode or two of her current binge series on Netflix while having a late supper ("Often curry or Mexican"). Dulcie then checks her social media pages once in bed on her iPhone while also catching up on the late news on ABC News 24. 1. From the information above, which behaviours may be interfering with Dulcie's ability to fall asleep? Why?  Watching episodes on Netflix before bed stimulates the brain and makes it harder to unwind.  Eating late, especially spicy foods like curry or Mexican, can cause discomfort and disrupt sleep.  Checking social media on her iPhone in bed exposes Dulcie to blue light, which suppresses melatonin production and interferes with sleep onset.  Watching late news may increase stress or anxiety, making it difficult to relax and fall asleep. 2. What sleep hygiene practices would you recommend for Dulcie?  Establishing a consistent bedtime routine to signal to the body that it's time to wind down.  Avoiding stimulating activities and screens (e.g., TV, smartphone) at least an hour before bedtime.  Creating a comfortable sleep environment with a cool, dark, and quiet bedroom.  Limiting caffeine and heavy meals close to bedtime to prevent disruptions in sleep.  Practicing relaxation techniques, such as deep breathing or meditation, to promote relaxation and reduce stress.

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NS1881 Terminology 3. Identify five environmental controls that Dulcie can undertake to promote better sleep.  Using blackout curtains or eye masks to block out light and create a dark sleep environment.  Using earplugs or a white noise machine to mask disruptive noises and promote uninterrupted sleep.  Ensuring a comfortable mattress and pillows to support restful sleep.  Adjusting room temperature to a cool and comfortable level for optimal sleep conditions.  Removing electronic devices from the bedroom to minimize distractions and promote relaxation. 4. What is 'white noise'? How can this be used to promote restful sleep? White noise' is a steady, unobtrusive sound that masks background noises and promotes relaxation. It can be generated by devices such as fans, air purifiers, or dedicated white noise machines. White noise can help drown out disruptive sounds and create a consistent auditory environment conducive to sleep.

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