Do You Have a Sleep Disorder?
10 Tips for a Good Night's Rest
1. Sleep only when you're drowsy.
2. When you are unable to fall asleep, leave the bedroom and engage in another activity until you are sleepy (read, listen to calming music or write in a journal).
3. Keep a consistent sleep schedule on weekdays and weekends.
4. Avoid caffeine and alcohol four to six hours before bedtime.
5. Avoid nicotine near bedtime.
6. Don't eat, work or watch TV in bed.
7. If you're hungry, eat only a light snack before bedtime.
8. Restrict naps to less than an hour and only before 3 pm.
9. Avoid strenuous exercise within a few hours of bedtime.
10. Minimize light, noise and extreme temperatures in the bedroom.
March 2006 — According to the American Sleep Disorders Association, more than 70 million Americans are affected by sleep disorders. Chronic sleep deprivation can cause impaired memory, slower reaction time and reduced alertness. In addition, people suffering from sleep deprivation often are less productive at work, less patient with others and less interactive in their relationships.
But simple changes can keep sleep deprivation from hindering your quality of life.
A Prevalent Problem
"Sleep deprivation is often due to unrecognized sleep disorders," says Ronald Gup, MD, co-director of the Sleep Laboratory at Memorial Hospital Pembroke and pulmonologist on the medical staff at Memorial Regional Hospital, Memorial Hospital West, Memorial Hospital Miramar and Memorial Hospital Pembroke. "People may think that not feeling refreshed after a typical night's sleep is normal — or that it's okay to be sleepy during the day. In addition, they may be totally unaware that they are sleep-deprived or have a sleep disorder."
Signs of a sleep disorder may include the inability to fall asleep or stay asleep, not feeling rested upon wakening, difficulty waking up, irritability at work or with family and friends, difficulty concentrating and/or sleepiness during the day. Your bed partner may notice additional signs, such as restlessness, snoring or a stoppage in your breathing pattern (a condition called obstructive sleep apnea that requires medical attention).
Cause for Concern
Chronic sleep deprivation can significantly affect a person's health, performance and safety, with both short- and long-term consequences. The short-term consequences include:
- Significant reduction in performance and alertness
- Impaired memory
- Reduced ability to think and process information
- Relationship problems, where disrupting a bed partner's sleep may lead to separate bedrooms, moodiness and conflict
- Increased risk of occupational injury or automobile accidents
In the long term, sleep deprivation may lead to more serious medical conditions, such as high blood pressure, heart attack, stroke, obesity, depression and other mood disorders.
Sleep Solutions
Numerous solutions are available for those with sleep deprivation. With proper assessment, treatment and education, a patient's memory and cognitive function can be restored and their risk of medical illness reduced.
"Sleep centers such as the Memorial Hospital Pembroke Center for Sleep Disorders help identify a patient's condition so he or she may be treated appropriately," says Dr. Gup. "Sleep specialists observe and monitor sleep habits to determine what is causing the disturbance. Then, a number of effective methods are explored to treat the causes."
Treatments may include relaxation techniques, medication or use of equipment such as a nasal CPAP - a breathing mask that keeps airways open to prevent snoring or sleep apnea. In some cases, surgery to correct upper airway obstructions may be recommended.
Lifestyle modification also may be an important line of defense. "Sleepiness is pervasive in our culture," says Dr. Gup. "We keep long hours watching TV, working and socializing. Then, in the morning, we reach for caffeine to get us going. If we can stick to a regular schedule that includes eight hours of sleep, we are taking the first step in achieving a more restful night of sleep."
If you are concerned about sleep deprivation, especially because of stress, anxiety or depression, see your physician. For referral to a physician, call the Memorial Physician Referral Service toll-free at (800) 944-DOCS. We're available 24 hours a day, 7 days a week.