Many individuals are now suffering from a sleeping disorder and insomnia is one of the most common sleeping disorders that affect adults today. Insomnia can result in a number of health disorders, and can have an economic impact as they can result in days off from work and also in reduced work performance.
Sleeping disorders
Sleep disorders are conditions that affect how much and how well you sleep. The causes range from poor habits that keep you awake, to medical problems that disrupt your sleep cycle. If you don’t feel rested in the mornings, see your doctor. Insufficient sleep is a serious problem that poses a threat to your health and safety.
What is insomnia?
Insomnia is a disorder that can make it hard to fall asleep, hard to stay asleep or both. With insomnia, you usually awaken feeling unrefreshedand this takes a toll on your ability to function during the day. Insomnia can sap not only your energy level and mood but also your health, work performance and quality of life.
How much sleep do you need?
Sleep needs vary widely from person to person, but general guidelines are:
• 16 hours for infants
• 9 hours for teenagers
• 7-8 hours for adults
Keep in mind that some adults do fine with 5 hours of sleep and others need as many as 10 hours per night. If you are not sure about your sleeping needs please talk to your health care provider.
What are the dangers of poor sleep?
Lack of sleep can take a toll on nearly every aspect of daily life. Research has linked sleep deprivation to car accidents, relationship troubles, poor job performance, job-related injuries, memory problems and mood disorders. Recent studies also suggest sleep disorders may contribute to heart disease, obesity and diabetes.
The Sleep Cycle
There are two forms of sleep: REM sleep and non-REM sleep. REM stands for rapid eye movement and is associated with dreaming. It accounts for 25% of normal sleep, coming in longer periods towards morning. The rest of our sleep time is spent in NREM which consists of four stages from light sleep (stage 1) to deep sleep (stage 4). Sleep disorders interfere with normal sleep cycles, preventing a good night’s rest.
Insomnia and Sleep Hygiene
In many cases, insomnia is related to poor sleep hygiene. This refers to bad habits that interfere with sleep. Examples include drinking coffee in the afternoon or evening, smoking or eating heavy foods before bed, going to bed at a different time each night, or falling asleep with the television on.
Insomnia and Mental Health
Mental health problems can lead to insomnia. These include depression, anxiety, and post-traumatic stress disorder. Unfortunately, some of the medications used to treat these conditions may also cause sleep problems. If you suspect your medication is disrupting your sleep, talk to your doctor about adjusting your treatment.
Insomnia and Medical Conditions
Insomnia is often related to medical problems including:
• Arthritis
• Heartburn
• Other causes of chronic pain
• Asthma
• COPD
• Heart failure (due to breathing problems)
• Thyroid problems
• Neurological disorders such as stroke, Alzheimer’s or Parkinson’s
Other Causes of Insomnia
Insomnia can occur during pregnancy especially in the first and third trimesters. The problem may return during menopause when hot flashes can interrupt a good night’s sleep. Both men and women tend to have more sleep problems over age 65. And shift workers and frequent fliers can develop a circadian rhythm disorder. In this case, a sort of “internal body clock”, that controls sleep, hormone production and other body functions, is disturbed.
Exercise and sleep
Adopting habits that promote sleep is known as good sleep hygiene. Regular exercise should be part of the plan, but the timing is important. Exercise in the late afternoon can make it easier to fall and stay asleep – just don’t let it get too late. Exercise within a couple hours of bedtime can make it harder to fall asleep.
Foods and sleep
Certain foods and drinks should be avoided in the 4-6 hours before bed:
• Caffeine, including coffee, tea and soda.
• Heavy or spicy foods.
• Alcohol. (While alcohol helps some people fall asleep, it leads to night-time awakenings.)
A light evening snack of complex carbohydrates and protein can lead to better sleep. Cereal with milk or crackers and cheese fit the bill, but they should be eaten at least an hour before bed. Warm milk and chamomile tea raise body temperature and make many people feel sleepy.
Television and sleep
Late-night television may be part of your routine but, chances are, it is not helping you sleep. Television engages the mind and can increase alertness, keeping you awake. Playing video games before bed, or surfing the Internet, may have the same effect. Some experts recommend removing televisions and computers from your bedroom altogether!
Conclusion
There is growing evidence that many persons in Anguilla are affected by one or more sleeping disorders. Insomnia is the most common sleeping disorder and is a result of many factors like stress, anxiety, poor sleeping habits, depression and medications. If you have a sleeping disorder you should seek professional help. The vast majority of individuals with sleeping disorders can receive help and do not need to put up with sleepless nights. Simple changes in one’s daily habits can help with sleep disorders. Drugs and various medications is often not the answer. If you have a sleeping disorder please see your health care provider.
Ask Your Doctor is a health education column and is not a substitute for medical advice from your physician. Dr Brett Hodge is an Obstetrician/Gynaecologist and Family Doctor who has over twenty eight years in clinical practice. Dr Hodge has a medical practice in the Johnson Building in The Valley.
