Could you have a sleep disorder?
Patients often come to me complaining of the following symptoms, periodic sleepiness and sleepiness during the day, or falling asleep at inappropriate times. They insist that they spend a lot of time in bed, at least 8 hours a night, so why are they so tired?
After ruling out other medical causes for your fatigue, I proceed to ask a few questions:
o Do you consistently take more than 30 minutes each night to fall asleep?
o Do you constantly wake up several times each night and then have trouble falling back asleep or wake up too early in the morning?
o Have you been told that you snore loudly, snort, gasp, make choking sounds, or stop breathing for brief periods?
o Do you experience tingling, tingling, or tingling in your legs or arms that are relieved by moving or massaging them, especially at night and when trying to fall asleep?
o Do you feel like you can’t move when you first wake up?
If the answer to one or more of these questions is yes, I explain that the problem could be a sleep disorder. An estimated 40 million Americans suffer from a sleep disorder such as insomnia (difficulty falling or staying asleep), sleep apnea (disordered breathing during sleep), restless legs syndrome, and narcolepsy (uncontrollable sleepiness). Although sleep disorders can significantly affect your health, safety, and well-being, they can be treated.
Why is sleep so important?
There was a time when sleep was thought to simply be a period of time when you are not awake. But due to a great deal of scientific research and study, it is now known that sleep has stages that occur throughout the night. In essence, vital tasks are carried out during this “down time” that help maintain good health and allow people to function at their best.
Performance
You need sleep to think clearly, react quickly, and make memories. The pathways in the brain that help us learn and remember are very active when we sleep. Cutting back even 1 hour can make it hard to focus the next day and can slow down your response time. When you are sleep deprived, you are more likely to make poor decisions that reduce your ability to perform well at work and other daily activities.
cheer up
Lack of sleep can put you in a bad mood and is linked to bad behavior and relationship problems, especially among children and adolescents. People who are chronically sleep deprived are also more likely to become depressed.
Health
Lack of sleep or having poor-quality sleep on a regular basis increases your risk of high blood pressure, heart disease, and other medical conditions.
How much sleep is enough?
Does it really matter if you get enough sleep? Yes it does, without a doubt! Both the quantity and quality of your sleep are important. Most adults need 7 to 8 hours of sleep each night. Many people believe that this number changes with age and that older adults need less sleep. There is no actual evidence to support this notion. However, we know that as you get older you are more likely to wake up easily and spend less time in the deep, restorative stages of sleep.
What happens if you find out you have a sleep disorder?
I always assure my patients that having a sleep disorder is not life-threatening. Most sleep disorders can be treated with changes in lifestyle routines combined with herbal sleep aids or prescription medications.
The first thing is to find out why you are having trouble sleeping. It may be related to stress or illness. Sometimes patients drink too many caffeinated drinks or too much alcohol. Medications, diet, or daily life routines can affect the quality of sleep. After medical issues are ruled out, I suggest trying some self-care methods I’ve found helpful.
Here are some recommendations by category for the most common sleep disorders:
insomnia
o Stick to a regular bedtime. Try to get out of bed at the same time every morning, even if it’s a weekend or holiday.
o Avoid naps during the day.
o Avoid stressful activities and vigorous exercise for two hours before bed. Exercise regularly, but earlier in the day.
o Before bed, try relaxation techniques such as deep breathing, yoga, or meditation.
o Make sure your bedroom is dark, quiet, and cool. Wear earplugs or visors if necessary.
o Consider trying nutritional supplements such as: Melatonin or herbal remedies such as: Valerian, Corydalis, Lavender, Chamomile, Passion Flower, and Hops
Sleep apnea
o Avoid alcohol and sleeping pills.
o Consider an evaluation in a sleep laboratory for a device called continuous positive airway pressure (CPAP) that increases the air pressure inside the throat.
narcolepsy
o Napping helps relieve the sleepiness of narcolepsy.
o Some prescriptions like Ritalin or dextroamphetamine help with alertness during the day.
o Provigil (modafinil) is a new type of less potent stimulant that has recently been found to be effective in maintaining wakefulness.
restless leg syndrome
o Reduce caffeine intake.
o Take a warm bath or do relaxation exercises before bed.
o Hot or cold compresses on the legs may provide relief.
Getting a good night’s sleep ranks right up there with a healthy diet and being physically active when it comes to general well-being. Don’t cut back on your sleep when you’re in a rush to get things done. Make sure you get enough sleep to fully enjoy your life.
