Sleep directly impacts our health. It is the time when we rest so our bodies can repair. During sleep our bodies remove toxins, produce essential hormones, retain new information we have learned, build and restore tissues and cells, and strengthen neural connections. With all of these important tasks to complete, we can see that a good night’s sleep is not a luxury, it is a necessity! The benefits of sleep include sharpened concentration and memory; improved stress management; enhanced emotional and physical health; increased energy; and a boosted immune system. It is recommended that adults try to get 7-9 hours of sleep per night.
“Sleep hygiene” refers to our sleep habits, which includes behaviors and environmental strategies we can use to improve the quality and duration of our sleep. Many sleep habits are within our control. Having fixed bedtimes and awakening times helps our bodies get used to a circadian rhythm. Avoiding long naps and avoiding drinking caffeine or alcohol 4-6 hours before bed helps improve sleep. Exercising during the day helps a person sleep better at night.
It can also help to evaluate your bedtime routine. Using relaxation techniques is helpful to begin calming the body and brain. Stopping the use of electronics 1 hour before bedtime has been shown to help a person sleep better. The “blue light” emitted by electronics inhibits the production of the body’s natural melatonin which is crucial to restful sleep. Make your bedroom a relaxing place where it is dark, quiet, and free of distractions.
Even with good sleep hygiene, some people still struggle with getting a good night’s sleep. Sleep disorders, including sleep apnea, are a significant health issue in the United States. It is estimated that 22 million Americans suffer from sleep apnea, with 80% undiagnosed. Sleep apnea means that breathing stops for short periods during sleep. Sleep apnea can range from mild to severe, based on how often breathing stops during sleep.
Reduced airflow during sleep keeps the person from sleeping well. They will experience feeling tired during the day. Over time, sleep apnea can lead to serious conditions including high blood pressure, stroke, and heart disease. It is also associated with type 2 diabetes, depression, and is a factor in many traffic and heavy machinery accidents.
Symptoms of sleep apnea include:
- Feeling extremely sleepy during the day
- Feeling unrefreshed or tired after a night’s sleep
- Problems with memory and concentration, or mood changes
- Morning or night headaches
- Heartburn or a sour taste in the mouth at night
- Swelling of the legs
- Getting up often during the night to urinate
- A dry mouth or sore throat in the morning
Sleep apnea is diagnosed after a physical exam and health questionnaire. The patient is asked questions about their snoring and sleep behavior. A sleep study is scheduled in which the person spends the night at a sleep laboratory. During the sleep study, monitors are placed on the person to record what happens to the body during sleep. Oxygen levels, respiration rate, brain-wave activity, leg movements, and the number of apnea (partial inhalation) incidents the sleeper experiences per hour are monitored.
Sleep apnea can be treated relatively easily by a device that delivers air through a mask to keep the airway open. The most common device is the Continuous Positive Airway Pressure (CPAP) machine, which increases air pressure in the throat and keeps the airway open when the person breathes in.
Sleep is essential for overall wellbeing. If you are struggling with getting restful sleep, discuss sleep concerns with your doctor. There may be some simple adjustments or interventions that can assist you in getting the sleep you need.
Resources:
https://youtu.be/SFVJF_MQuYs – Dr. Louis Tartaglia, Toledo Sleep Disorders Clinic
http://www.sleepapnea.org
http://www.healthcenter.ucsc.edu/wellness/sleep.html