Insomnia
– StatsCan estimates that 3.3 million Canadians have
clinically identifiable insomnia
– 40% of Canadians display at least one symptom of
insomnia, 13.4% display all symptoms of insomnia.
– Insomnia was associated with female sex, older age,
and poorer self-rated physical and mental health.
– Insomnia is a prevalent condition, age and sex-related,
and strongly associated with physical and mental
health status
– Despite its high prevalence, few people seek
treatment.
Public Health Agency of Canada, StatsCan
Sleep/Wake
Sleep/insomnia
• A small number of brain cells are responsible for keeping us awake
or asleep—some cells promote wakefulness and others promote
sleep.
• Several areas in the brainstem and hypothalmus promote
wakefulness by sending arousal signals to the cerebral cortex the
brain’s largest region.
•Reticular Activating System
•Raphe Nuclei
• The raphe nuclei send projections to almost every area of the brain
and the main neurotransmitter involved is serotonin. These nuclei
are active during wakefulness, and the overall effect is to support
wakefulness.
Light Affects The Pineal
• An important projection from the raphe nuclei
is the feedback loop between the raphe nuclei
and superchiasmatic nuclei, an area where
melatonin acts and contributes to circadian
rhythms.
• The SCN will transmit back to the raphe nuclei and
alter serotonin levels for sleep/wake cycles.
• The master clock of the body that regulates our
endogenous 24hour cycle is the SCN.
– Highest density of melatonin receptors in brain .
• Our sleep/wake cycles are highly dependent on
melatonin.
– Melatonin is at peak levels during the night, and at
low concentrations during the day.
• Night (High Melatonin): Feel Sleepy
• Daylight (Low Melatonin): Feel Alert
• Light→Retina →SCN → Spinal Cord → Superior
Cervical Ganglia →Pineal Gland →Melatonin Release
• Darkness→Pineal gland → Secrete melatonin
→ Acts on SCN → RAS diminishes activation of cortex
→ Sleep centers gain predominance
• When the sun arises, melatonin stops being secreted
and the RAS gains the upper hand once again and
awakens you.
Sleep/Insomnia
• Eddy (AC) current fields
Factors Linked to Drowsy Driving
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Sleep deprivation
Alcohol
Sleep disorders
Excessive work hours
Weight gain
Late night driving
Driving alone
Monotonous roads
What happens when you don’t get
enough sleep?
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Daytime drowsiness
Microsleeps
“Sleep seizures”
Mood shifts including depression, irritability
Stress , anxiety, inability to cope
Lack of interest in socializing with others
Weight gain
Feelings of being chilled
What happens when you don’t get
enough sleep?
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Reduced immunity to disease and viral infection
Feelings of lethargy
Reduced productivity
Feelings of being chilled
Reduced immunity to disease and viral infection
Feelings of lethargy
Reduced productivity
Great Sleep Strategies
• Reduce Stress
• Exercise/stay fit
• Mental stimulation during
the day
• Proper diet
• Stop smoking
• Reduce caffeine intake
• Avoid alcohol near bedtime
• Take a warm bath
• Maintain a relaxation
atmosphere
• Establish a bedtime ritual
• Have pleasurable sexual activity
• Avoid an environment of cats
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and dogs
Clear your mind at bedtime
Use relaxation techniques
Don’t try too hard to sleep
Limit your time in bed
Value your sleep
If necessary, consult a sleep
specialist
• Refer to 7D website for Sleep Quiz results