Sleep and MS: Strategies for Improving Your Zzz's
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1 Sleep and MS: Strategies for Improving Your Zzz's December 13, 2016 Presented by: Teva Pharmaceuticals Acorda Therapeutics Mallinckrodt Pharmaceuticals Autoimmune and Rare Diseases US Bank United Way of Eagle River Valley
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3 How to Ask Questions During the Webinar: Chat Feature Type in your questions using the chat box on the lower left hand side of your screen.
4 Stephanie Buxhoeveden, MSCN, MSN, FNP-BC Neurology Associates of Fredericksburg Fredericksburg, VA
5 Abbey J. Hughes, PhD Johns Hopkins University School of Medicine Department of Physical Medicine and Rehabilitation Baltimore, MD
6 Sleep and MS: Strategies for Improving Your Zzz's December 13, 2016 Presented by: Teva Pharmaceuticals Acorda Therapeutics Mallinckrodt Pharmaceuticals Autoimmune and Rare Diseases US Bank United Way of Eagle River Valley
7 Types of Sleep Dysfunction Primary Alterations in normal sleep patterns that cannot be attributed to other causes Secondary Sleep disturbance that is caused by medical, behavioral, or environmental factors More common in people with MS
8 MS Symptoms that Can Interfere with Sleep Pain Muscle Spasticity Depression and Anxiety Bowel and Bladder Dysfunction Temperature Sensitivity
9 Many Different Sleep Disorders Insomnia Hypersomnia Breathing-related sleep disorders Sleep-wake disorders Restless legs/body syndrome Narcolepsy Sleep behavior disorders
10 Consequences of Poor Sleep Depression, irritability, anxiety Pain Fatigue Problems with physical coordination, falls Problems with attention/thinking/concentration Poor work/driving Cardiovascular health problems Long-term poorer health outcomes
11 What you CAN DO to help your sleep! Physical activity No current exercise routine? Start low intensity, high frequency (e.g., walk, bike, swim few minutes/day) ChairFit with Nancy UCCAFFLNiOjqR5FXtuH8ySxA National Center on Health, Physical Activity, and Disability dex.php
12 What you CAN DO to help your sleep! Physical activity Try to complete physical activity early in the day Exercise can be energizing/stimulating, which is great for managing daytime fatigue PACING is key Doing too much too fast leads to burn out and injury
13 What you CAN DO to help your sleep! Relaxation Meditation A word about mindfulness not the same as relaxation, but can still be helpful
14 What you CAN DO to help your sleep! Behavioral Sleep Medicine Our thoughts and actions have direct consequence on our sleep Think about a time when you couldn t sleep. While lying in bed, what were you thinking about? What did you do?
15 What you CAN DO to help your sleep! Cognitive Behavioral Therapy for Insomnia (CBT-I) Sleep Efficiency Training Stimulus Control Sleep Hygiene Relaxation Cognitive Therapy CBT-I is usually completed in 6-8 weeks with a psychologist or appropriately trained health care professional
16 What you CAN DO to help your sleep! Cognitive Behavioral Therapy for Insomnia (CBT-I) CBT-I is usually completed in 6-8 weeks with a psychologist or appropriately trained health care professional Starts with a SLEEP DIARY
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18 What you CAN DO to help your sleep! Cognitive Behavioral Therapy for Insomnia (CBT-I) Sleep Efficiency Training Maximizing the ratio of time asleep/time in bed Think about how many hours you spend in bed. How many of those hours are you asleep? >85% is recommended
19 What you CAN DO to help your sleep! Cognitive Behavioral Therapy for Insomnia (CBT-I) Stimulus Control
20 What you CAN DO to help your sleep! Cognitive Behavioral Therapy for Insomnia (CBT-I) Stimulus Control
21 What you CAN DO to help your sleep! Cognitive Behavioral Therapy for Insomnia (CBT-I) Stimulus Control Using bed only for sleep and intimacy
22 What you CAN DO to help your sleep! Cognitive Behavioral Therapy for Insomnia (CBT-I) Sleep Hygiene Avoid/minimize naps Avoid stimulants too close to bedtime Avoid large high-carbohydrate foods before bedtime Promote natural light Create a bedtime routine
23 What you CAN DO to help your sleep! Cognitive Behavioral Therapy for Insomnia (CBT-I) Relaxation (will practice later) Cognitive therapy A referral to a psychologist may be helpful
24 What you CAN DO to help your sleep! Relaxation Exercise
25 Medications & Substances that Can Impact Sleep Anticholinergics Stimulants Steroids Pain and Spasticity Medication Blood Pressure Medication Migraine Medication Depression and Anxiety Medication Alcohol Tobacco Caffeine
26 Environmental and Lifestyle Factors Room Temperature Sleeping Partners Screens Noise and Light Exercise Comfort Daytime Naps
27 Treating Sleep Dysfunction Address the Underlying Cause Adjust Medication Regimen Screen for Sleep Disorders Over-the-Counter Medication Prescription Sleep-Aids and Sedatives
28 Red Flags Talk to your doctor if you experience any of the following: Excessive daytime drowsiness Loud Snoring Headaches or hoarseness in the morning Not feeling rested or refreshed after sleeping Trouble falling or staying asleep
29 Thank You! Stephanie Buxhoeveden, MSCN, MSN, FNP-BC Abbey J. Hughes, PhD Questions/Comments
30 Can Do MS Resources Find these resources at
31 National MS Society Resources nationalmssociety.org
32 Text-to-Donate Help support our webinars with a donation by texting Thank you!
33 GPS for Your MS January 10, 2017 Presented by:
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