Registered with the BTA AIN1314 20 discount on BTA membership The Terms of Reference of Aintree Tinnitus Support Group To provide additional information and support to patients and their significant others living with tinnitus ID: 545868
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Aintree Tinnitus Support Group
Registered with the BTAAIN1314 – 20% discount on BTA membershipSlide2
The Terms of Reference of Aintree Tinnitus Support Group
To provide additional information and support to patients, and their significant others, living with tinnitus
It is not a substitute for an individual management plan and individual medical advice cannot be given at the meetingsSlide3
Boundaries
Not a substitute for individual assessmentUnilateral, pulsatile and distressing tinnitus should be investigatedRespect confidentiality
Respect any shared experiences
Unable to answer specific questions Slide4
Tinnitus and Sleep
Management
Gaynor Chittick
Chief Audiologist
Aintree Tinnitus Support Group
September
2015Slide5
Sleep problems are
commonOver 40% of adults report difficulty sleeping
Over 30% of pre school children
Over 25% of the elderlySlide6
Sleep onset problems are more common in young adults and sleep maintenance problems are more common in the
elderly
Twice as common in
women
More common in housewives, unemployed, separated, widowed and living
alone
Shift workers – sleep still impacted >10yrs laterSlide7
Insomnia
Subjective complaints of poor sleep
Sleep onset or maintenance problems
Delayed sleep by at least 30 minutes
3 or more nights per week
Duration of more than 6 months
Affects day time functioningSlide8
Causes of insomnia
Biological factorsPsychological factorsUse of drugs
Disturbing environment and bad habits
ConditioningSlide9
Why do we need sleep?
Possibly restores or preserves
energy
Deliberate sleep deprivation
Effects are reversed by relatively short amounts of sleepSlide10
What controls sleep?
Sleep pressure & Circadian rhythm
Melatonin Slide11
The Sleep CycleSlide12
Tinnitus CycleSlide13
Suggestions for managing your sleep betterSlide14
Environment
Keep it dark
Reserve your bed for
b
edroom activities
Bedroom temperature (18-21 degrees C)
Body temperature
Clear clutter
Get rid of gadgets
Bed
Sound enrichmentSlide15
Lifestyle
Manage day time stress and worries
Avoid meals just before bedtime
Avoid late night use of technology
Avoid nappingSlide16
Diet & Exercise
Avoid Caffeine late at night
Avoid alcohol
Eat healthily
Nicotine
Exercise for 40 minutes 4 times per week or 30 minutes dailySlide17
Bed time Routine
Relax and unwind
Go to bed when sleepy
Have a hot bath
Get up at the same time every
day
Use Sound enrichment
Do not worry about your sleep
Do not spend too long in bed
Relaxation Exercises/Visual imagerySlide18
Regulate your sleep – wake cycle
Increase light exposure during the day.
Spend more time outside.
Keep curtains open.
Use a light therapy box.
Boost melatonin production at night
Turn off the TV & Computer.
Don’t read from a backlit device.
Change your light bulbs and keep your bedroom darkSlide19
Sleep restriction
Insomniacs spend an excessive amount of time in bed
It is useful to estimate how much sleep you actually get and then spend only that amount of time in bed.
Keep to the plan for 4 weeksSlide20
Know when to see your doctor
Persistent day time fatigue
Loud snoring with pauses in breathing
Frequent morning headaches
Falling asleep at inappropriate times
Any other concernsSlide21
Thank you