Nothing beats a good night’s sleep and waking up refreshed. Sometimes, falling asleep and staying asleep becomes a problem, making sweet dreams hard to find.
The collective term “sleep disorder” refers to a collection of conditions that affect sleep quality, timing, or duration. According to the Cleveland Clinic, sleep disorders can affect a person's ability to properly function while they're awake. These disorders can contribute to other medical problems as well as mental health disorders.
Take a minute to think about the following questions and how these apply to your sleep life.
- Do you feel refreshed or tired in the morning?
- Are you sleepy during the day or do you worry about falling asleep during work or driving?
- Do you wake up with a headache or dry mouth?
- Do you tend to nap during the day?
- Do you feel irritable?
If you answer yes to many of the questions above, you may want to think about your sleep quality and talk to your doctor about any concerns.
Snoring is a common behavior, and most everyone knows someone who snores. Perhaps it’s a spouse or grandparent that disturbs your sleep with loud noises. Snoring is a harmless condition unless it interferes with sleep. According to the Sleep Apnea Foundation, at least 22 million American adults have sleep apnea and the number is growing.
Sleep apnea can cause other problems or make chronic conditions like heart disease or diabetes worse.
Obstructed sleep apnea
According to Johns Hopkins, obstructed sleep apnea is defined by periods of shallow breathing and holding a breath for more than 10 seconds.
When awake, the muscles in the throat keep the airway open. That airway runs from your mouth, down your nose and into the lungs. When you lie down, the airway can get narrower because your muscles relax.
If something blocks that airway, the sound of the air squeezing through creates that snoring. If someone is overweight, it's more likely that the relaxed tissue will block the airway, leading to snoring. If you've heard someone snore and stop breathing suddenly, that's called obstructive sleep apnea.
Central sleep apnea
Another sleep disorder is central sleep apnea. Less common, only about 5% of people suffer from this condition. This occurs when the brain doesn't send that signal to the muscles to take a breath. It may also occur as a result of other conditions such as heart failure, stroke, or sleeping at a high altitude.
Sleep apnea risk factors
Sleep apnea can affect anyone, but certain risk factors may increase the likelihood of having the condition. According to the Mayo Clinic, these are the most common risk factors for adults developing sleep apnea.
1. Gender: Men are twice as likely to develop obstructive sleep apnea than women.
2. Age: Being over 60 increases the risk.
3. Genetics: Family history can contribute to a greater risk.
4. Anatomy: People with naturally thick necks tend to suffer more from sleep apnea.
5. Smoking: Smokers are three times more at risk because of the inflammation of the airways.
How to prevent sleep apnea
According to the National Heart, Lung, and Blood Institute, sleep apnea is a treatable condition with many factors well within our control. Watching weight and diet, limiting smoking and alcohol, and reviewing medications are all basic lifestyle choices within our control. Other suggestions include:
- Changing sleep positions by sleeping on your side or elevating your head
- Using a nasal dilator, saline spray, or nasal strips to open the nasal passages
- Exploring the use of machines or devices
Machines for treating sleep apnea
Positive airway pressure (PAP) is a general therapy term where a stream of compressed air is used to keep airways open during sleep. Most devices are about the size of a Kleenex box and have a piece that fits over the nose or the nose and mouth. They prevent sleep apnea episodes and snoring, reducing the amount of daytime sleepiness and improving quality of health. Different machines are available.
- An APAP - Automatic positive airway pressure (APAP) adjusts to an individual's breathing needs.
- A CPAP – Continuous positive airway pressure (CPAP) delivers continuous pressure.
- BPAP machines - “BiPAP” is a trade name, while BPAP is a type of machine. Less common, they work a lot like a CPAP except they provide more air during inhalation and less while exhaling.
Insomnia is a very common sleep problem affecting 25% of Americans according to Sleephealth.org. Insomnia isn't just having trouble falling asleep one night but having trouble falling asleep or staying asleep on a regular basis. People with insomnia are sleepy during the day, irritable and experience memory and concentration problems.
- Acute insomnia occurs for a short period of time and could be caused by stress or illness.
- Chronic insomnia is defined as having trouble sleeping more than three days a week for a month.
Approximately 10 to 30% of Americans have chronic insomnia. If left untreated, insomnia can lead to depression. Insomnia can also be a result of certain medications. If you are taking a new medication or think your prescription may be causing insomnia, talk to your doctor.
Another sleep disorder is restless leg syndrome. According to the National Institute of Neurological Disorders and Stroke, restless leg syndrome is a disorder of the nervous system. This condition causes the legs to move, especially during the night, interfering with peaceful sleep. About 7 to 10% of Americans may experience this condition which can be managed through lifestyle changes.
- Exercise by walking or biking.
- Avoid technology before bed.
- Try to get 7 to 9 hours of sleep each night.
- Avoid or limit caffeinated products like coffee, tea, or cola.
- Consider massage or acupressure.
- Soak in a warm tub to reduce your stress as much as possible.
- Practice meditation or yoga
- Take iron supplements
Diagnosing a sleep disorder may be tricky without the help of a loved one who sees what’s happening during your sleep hours. Talk to your partner about your nighttime breathing and ask if you fit any of the symptoms. If so, see your doctor to discuss options.
Sleep studies are effective
Sleep studies can be conducted in a sleep center or at home. These studies can be critical to figuring out what is happening during sleep. A sleep study is painless and can capture critical information about how to best treat a sleep disorder.
Understanding a sleep disorder is the first step to treating one. Sleep apnea, insomnia, and restless leg syndrome can all disrupt sleep, and eventually, quality of life during the day. Talk with your doctor and loved ones about a potential sleep disorder and how to treat it. Over time and with help, you can rest well and sleep better.
Content contained on this page is for informational purposes only anddoes notconstitute medical advice. Consult your health care provider before beginning any new fitness or dietary plan. References provided are for informational purposes only and do not constitute endorsement of any websites or other sources. Should you have any health-related questions, you should contact your health care provider.
