Sleep Disorders

What are Sleeping disorders?

Sleep disorders are conditions that impair your sleep or prevent you from getting restful
sleep and, as a result, can cause daytime sleepiness and other symptoms. Everyone
can experience problems with sleep from time to time. However, you might have a
sleep disorder if:

- You regularly experience difficulty sleeping.

- You are often tired during the day even though you slept for at least seven hours
the night before.
- You have a reduced or impaired ability to perform regular daytime activities.

Examples

Narcolepsy: Narcolepsy is a neurological disorder of sleep regulation that

affects the control of sleep and wakefulness. People with narcolepsy experience
excessive daytime sleepiness and intermittent, uncontrollable episodes of falling
asleep during the daytime. These sudden sleep attacks may occur during any type of
activity at any time of the day.

Restless legs syndrome: Restless legs syndrome (RLS) is a sleep disorder

that causes an intense, often irresistible urge to move the legs. This sensation is
brought on by resting such as lying down in bed, sitting for prolonged periods such as
while driving or at a theater. RLS typically occurs in the evening, making it difficult to
fall asleep and stay asleep. It can be associated with problems with daytime
sleepiness, irritability and concentration. Often, people with RLS want to walk around
and shake their legs to help relieve the uncomfortable sensation.

Sleep Apnea: Sleep apnea is a potentially serious sleep disorder that occurs
when a person's breathing is interrupted during sleep. People with untreated sleep
apnea stop breathing repeatedly during their sleep.

There are two types of sleep apnea: obstructive and central.

Obstructive sleep apnea (OSA) is the more common of the two. It is caused by
a blockage of the airway, usually when the soft tissue in the back of the throat
collapses during sleep. Symptoms of OSA may include snoring, daytime sleepiness,
fatigue, restlessness during sleep, gasping for air while sleeping and trouble
concentrating.
 In central sleep apnea (CSA), the airway is not blocked, but the brain fails to tell
the body to breathe. This type is called central apnea because it is related to the
function of the central nervous system. People with CSA may gasp for air but mostly
report recurrent awakenings during night.

Insomnia: Insomnia is a sleep disorder where people have difficulty falling or

staying asleep. People with insomnia have one or more of the following symptoms:

- Difficulty falling asleep.

- Waking up often during the night and having trouble going back to sleep.
- Waking up too early in the morning.
- Having unrefreshing sleep.
- Having at least one daytime problem such as fatigue, sleepiness, problems with
mood, concentration, accidents at work or while driving, etc. due to poor sleep.

Causes

● Sometimes, the case is unknown, but there are also some factors that can
contribute to sleep problems, including:
● Caffeine and alcohol.
● An irregular schedule, such as working the night shift. This work schedule messes up
“biological clocks.
● Aging. About half of all adults over the age of 65 have some sort of sleep disorder. It is
not clear if it is a normal part of aging or a result of medicines that older people
commonly use, but it is true that as people age, they often get less sleep or spend less
time in the deep, restful stage of sleep. They are also more easily awakened.
● Medicines, some interfere with sleep.
● Genetics, the narcolepsy disorder is genetic.
● Physical problems, such as ulcers, heart disease, lung disease, nerve disorders, and
pain.
● Medical problems such as asthma.
● Mental illnesses, including depression and anxiety, bipolar disorder, and attention
deficit hyperactivity disorder (ADHD).
● Allergies and respiratory problemsAllergies, colds, and upper respiratory infections can
make it challenging to breathe at night. The inability to breathe through your nose can
also cause sleeping difficulties.
Consequences
Study after study has revealed that people who sleep poorly are at greater risk for a number
of diseases and health problems. The cumulative effects of sleep loss and sleep disorders
have been associated with a wide range of deleterious health consequences including an
increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke.Other
potential problems include obesity, depression, reduced immune system function and lower
sex drive.
Solutions

Keeping clocks out of the bedroom: What’s the biggest change you can make to get
more sleep? Don’t look at the clock during sleeping hours, says sleep expert Terry Cralle.
Without a clock, the “chore” of falling asleep goes away. You won’t start doing math in your
head and worrying about how little sleep you’re getting. If your room is dark and cool and
you’re “in the dark” about how much sleep you’ve missed, you’ll most often fall back to sleep
soon.

Follow a Sleep Schedule: One of the biggest reasons we don’t sleep is that we don’t
respect it. Try to go to bed as close to the first full darkness as you can, and rise with the sun.
Going to sleep at 9pm, 10pm, or 11pm matters less than keeping the same sleep schedule
every night.

Create an optimal sleep environment: by making sure that your bedroom is

comfortable, cool, quiet and dark. If noise keeps you awake, try using background sounds like
"white noise" or earplugs. If light interferes with your sleep, try a sleep mask or blackout
curtains.

Think positive. Avoid going to bed with a negative mind set, such as "If I don't get
enough sleep tonight, how will I ever get through the day tomorrow?"

Avoid using your bed for anything other than sleep and intimate relations. Do not
watch television, eat, work, or use computers in your bedroom.

Try to clear your mind before bed time by writing things down or making a to-do list
earlier in the evening. This is helpful if you tend to worry and think too much in bed at night.

Establish a regular bedtime and a relaxing routine each night by taking a warm
bath, listening to soothing music, or reading. Try relaxation exercises, meditation,
biofeedback, or hypnosis. Wake up at the same time each morning, including days off and
vacations.

Stop clock watching. Turn the clock around and use only the alarm for waking up.
Leave your bedroom if you cannot fall asleep in 20 minutes. Read or engage in a relaxing
activity in another room.

Avoid naps. If you are extremely sleepy, take a nap. But limit naps to less than 30
minutes and no later than 3 p.m.
 Avoid stimulants (coffee, tea, soda/cola, cocoa and chocolate) and heavy meals for
at least four hours before bedtime. Light carbohydrate snacks such as milk, yogurt, or
crackers may help you fall asleep easier.

Avoid alcohol and tobacco for at least four hours before bedtime and during the
night.

Exercise regularly, but not within four hours of bedtime if you have trouble sleeping