Definition of "sleep pattern disturbance."
It is a change in the quantity or quality of rest.
The amount of sleep required varies per individual, but the average adult requires between six and nine hours of sleep per night.
People also vary according to the time that sleep is needed (e.g., early risers and late risers).
Sleep occurs in cycles of a light sleep to a very deep sleep. Cycles last about 70-100 minutes.
Signs and symptoms of sleep deprivation.
Possible causes of sleep deprivation.
Decreased physical activity.
Fear, anxiety, and stress.
Inability to assume usual sleep positions.
Measures to improve sleep.
Follow an evening ritual.
Avoid afternoon naps.
Avoid caffeine (coffee, tea, chocolate, cola).
Avoid spicy foods.
Avoid eating before bedtime (eating increases metabolic activity).
Eliminate interfering factors.
Use relaxation techniques. (Provide "Relaxation Techniques" handout.)
Engage in relaxing activities such as warm baths, back rubs, etc.
Have adequate heat and blankets for warmth.
Create a dark, quiet bedroom environment, and reduce distractions.
Soak eight to ten minutes in warm bath water.
Avoid sleeping medications unless absolutely necessary.
Establish a regular bedtime.
Avoid worrying about not sleeping.
Obtain counseling if underlying worries are preventing sleep.