By Robert Showalter, RPSGT
Baptist Easley Hospital Sleep Center
Sleep is a critical part of our lives that many take for granted, especially when we are experiencing a restful night’s sleep. However, when that sleep becomes interrupted, whatever the cause, an individual may start to experience restless nights, daytime sleepiness, mood changes, pain, discomfort, all of which can have a negative effect on his or her personal and professional life.
According to the National Institutes of Health, 50 to 70 million Americans are affected by chronic sleep disorders and intermittent sleep problems that can significantly diminish health, alertness and safety. Untreated sleep disorders have been linked to hypertension, heart disease, stroke, depression, diabetes and other chronic diseases. Sleep problems can take many forms and can involve too little sleep, too much sleep or inadequate quality of sleep.
If you are in search of a better night’s sleep, Nancy Butler, spokesperson for the Better Sleep Council, offers these tips.
- Remove distractions. Your bedroom should be for two things only: sleep and romance. Keep everything to do with work or worries elsewhere. Banish workout equipment, office gear, laptops, cell phones, paperwork and clutter. “You don’t want anything in the room that makes you feel like you need to do something else.
- Keep it cool. Studies show that 65 degrees is the ideal sleeping temperature; it helps people fall asleep and stay asleep. The best sleep occurs in dark, cool, quiet rooms.
- Banish the light. Light is the body’s cue to be active, an instinct embedded in our DNA. Be sure your window coverings block light, so sun doesn’t sabotage sleep.
- Cover the noise. If you can’t achieve total silence – depending on your current environment – get a sound-masking device. “You want a steady, unbroken sound that masks interruptive sound,” says Butler.
- Turn off the television. Although some people swear they only can fall asleep with the television on, Butler says it interferes with sleep. The person may not realize it, but the fluctuating light and sound messes with sleep patterns, so sleep won’t be restful.
Some sleep disorders like sleep apnea and insomnia are very common but also treatable. Sleep apnea currently effects 12 million Americans but likely continues to be an under-diagnosed and under treated condition. There are three types of sleep apnea: obstructive, central and mixed, with obstructive being the most common. Obstructive sleep apnea is due to a blockage of the airway from the soft tissue in the rear of throat collapsing and stopping the flow of air while asleep. In central sleep apnea, the brain fails to signal the muscles to breathe rather than a blockage of the airway. Mixed apnea is a mix of the two conditions.
Some common symptoms of sleep apnea include loud snoring, apneas or pauses in breathing, waking gasping for breath, daytime sleepiness, frequent trips to the bathroom at night, memory loss, moodiness, early morning headaches, and even weight gain. Other physical indications include increased weight, large neck size (men greater than 17”), large tonsils, large adenoids, deviated septum and narrowed nasal passages. The greater the weight, the more soft tissue there tends to be, allowing obstructive events to occur more frequently. Also, larger tonsils and adenoids and smaller, obstructed nasal passages may also increase the risk of obstruction by reducing the airflow’s path.
If you have any of these signs or symptoms, you should consider seeking medical advice and undergo a sleep study (Polysomnogram) to determine if you could be suffering from sleep apnea. You are not alone! According to recent polls conducted by the National Sleep Foundation, nearly 7 out of 10 Americans say they experience frequent sleep problems. Sleep apnea will not just lead to a poor night’s rest or daytime fatigue, but new studies have included increased risk for high blood pressure, heart attack, stroke, arrhythmias, and diabetes. Sleep apnea also causes a substantial number of motor vehicle accidents due to “drowsy driving.” However, when proper diagnosis and treatment of sleep disorders occur, the feeling of sleepiness declines, memory improves and safety risks decrease dramatically. In fact, sleep disorder specialists help an estimated 85 to 90% of their patients get better sleep. With the wealth of treatment options now available, a good night’s sleep is within reach.
Robert Showalter, RPSGT, is a Polysomnogram Technologist with Baptist Easley Hospital’s Sleep Center. You can reach him at Robert.Showalter@baptisteasley.org
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