Common sleep disorders

Does Your Sleep Attack Without Warning?

March 3, 2020 By News articles on health

Does Your Sleep Attack Without Warning?

Chronic sleep disorders can be paralyzing, depending on their severity. Narcolepsy is one of the most damaging sleep disorders because it strikes without warning, sending you into a sudden state of sleep. This sleep disorder can begin younger than 10 years of age, on into your 30s. It’s rare for it to show up in your 40s or later.

A narcoleptic person can’t stay awake for any long period of time – even if they’ve had plenty of sleep the night before. It’s difficult to enjoy your personal life, let alone manage your professional responsibilities at work.

Narcolepsy sometimes gets misdiagnosed as everyday depression, fainting, or seizures. There’s no known cure, but there are ways to manage this particular sleep disorder and lessen the symptoms you experience.

You’ll know if you have narcolepsy if you find you’re abnormally sleepy during the daytime, but not the usual sleepyhead syndrome many people feel. A narcoleptic individual will feel an uncontrolled need to sleep, and they’ll nod off without warning for anywhere from a couple of minutes to a half-hour or more.

It can be humiliating to fall asleep when it’s not the right time or place, and many who suffer from narcolepsy enroll in counseling to help them cope with the sleep disorder and how it affects their life with friends, family, and co-workers.

Another sign that will emerge will be cataplexy when you lose control of your muscles. You might slur your speech or hang your head, or even fall when your legs give out from beneath you. This symptom can occur daily – or only once or twice a year.

Narcolepsy’s symptoms don’t end there, unfortunately. Some people are paralyzed right before or after their sudden sleeping spells – they can’t move or talk – which is very frightening to you and anyone else watching it happen.

Some people also hallucinate if they have narcolepsy because they fall into fast REM sleep. They’re half awake and half dreaming, which can be scary depending on what type of dream you’re having at that moment in time.

Lapse of memory can occur with narcolepsy, too. You might be carrying on with your tasks as usual, but unknowingly you’ve had a sleep episode, so you forget what you just did. You wake up and see that you’ve accomplished something (usually not as well as you would if you were fully awake) and you know it’s due to the narcolepsy.

No one really knows what causes narcolepsy, but scientists believe it may be genetics coupled with uncommon brain chemicals that respond to triggers in your environment. They think narcoleptics may have imbalances in the chemicals that regulate sleep, such as a low level of hypocretin, which tells you when to wake up – and stay awake.

If you think you may have narcolepsy, then your doctor will conduct a series of tests to find out if it’s true. You’ll fill out a standard sleep questionnaire and may enroll in an overnight sleep study where they place electrodes on your scalp to monitor your sleep cycles.

It’s important not to ignore this sleep disorder because it can have potentially harmful consequences. Aside from affecting your personal and professional relationships, narcoleptics run the risk of wrecking their cards while driving or causing a fire in their homes, such as when they fall asleep in the middle of cooking with hot oil and grease.

If you’re found to have narcolepsy, then you have several treatment options to consider. Everyday stimulants may not be enough to keep you awake, so your doctor might prescribe something stronger, like Provigil.

Antidepressants are often prescribed because they suppress REM sleep and aid in the elimination of cataplexy, paralysis, and hallucinations. Or, your doctor may have you start taking sodium oxybate, which does the same thing antidepressants do but also helps with nighttime sleep.

You also have to be very cautious about making lifestyle changes that can help you control this disorder. Make sure you read labels on medications to see if they cause drowsiness. Simple things, such as making a schedule that includes naps, exercising, and avoiding substances like nicotine and alcohol can curb the effects of narcolepsy.

Don’t feel like narcolepsy has to control your life. Talk to others about what you’re going through and adhere to a safe routine that ensures you won’t harm yourself (or others) if a sudden sleep attack should occur.

An Alternative Approach for Overcoming a Sleep Disorder

Having a sleep disorder can be very disruptive to everyday life. Sleep-deprived people are usually excessively tired and sleepy. They tend to become irritable and very emotional. At times they become a danger, not only to themselves but also to those around them.

Some people use an alternative, natural ways to lessen the effects of their sleep disorder. Many people focus on diet and nutrition, while others use herbs and supplements. Still, others believe in the positive effect of exercise, relaxation and sensory techniques, meditation or behavioral and cognitive strategies. Often people use a combination of these approaches to help alleviate the symptoms of their sleep disorder.

A healthy diet is essential for optimal energy and restful sleep. Avoiding certain foods is as important as including others in your daily diet. Eating a wide variety of foods and drinking plenty of water will keep your body well- balanced and provide a more stable energy level. Avoiding food that is grown, treated or processed with chemicals, and limiting the amount of sugar and caffeine will also help your overall physical condition. Many foods promote restful sleep and are helpful in relieving some of the symptoms of certain sleep disorders. Eating the proper snack before bedtime can increase natural serotonin levels. Serotonin acts as a natural sedative and is made in the body from the amino acid tryptophan. Foods that are rich in tryptophan include chicken, turkey, cheese, cottage cheese, fish, milk, nuts, avocados, and bananas.

Many people use herbs and natural supplements as an alternative approach to treating their sleep disorder. There are many nutritional supplements and herbal products on the market. It is important to know how a specific product acts on the body as well as on the specific sleep disorder… For example, many people with restless leg syndrome have iron or folic acid deficiency. Taking an iron supplement may alleviate some of the symptoms of RLS. Many herbs are well known for promoting natural sleep. A clamming tea of chamomile or lemon balm can be very relaxing for many people that suffer from a sleep disorder.

Exercise and relaxation techniques, whether used alone or together, can reduce stress and muscle tension. Many people that use these techniques to lessen the symptoms of a sleep disorder do these before going to bed. They not only ease physical tension but they calm the mind and prepare the body to sleep. These techniques include mindful exercise, progressive muscle relaxation, breathing exercises, and yoga.

Meditation and visualization are also used by some sufferers of sleep disorders to calm the body before sleep. Two common forms of mediation are a meditation on breath and mantra meditation. Both of these types can have a positive effect on relieving stress and calming the body. Many people focus their energy on a healing visualization as a method of alternative therapy for their sleep disorder.

Sensory techniques that people use to lessen the symptoms of their sleep disorder are hydrotherapy and aromatherapy. The two main techniques included in hydrotherapy, which means water therapy, are relaxing in an Epsom salt bath and lymph stimulating footbath. Aromatherapy includes the use of therapeutic essential oils in baths, massage oils, room sprays, and simple inhalants.

Alternative behavioral and cognitive strategies used to combat the symptoms of a sleep disorder include improving a person’s sleep hygiene, stimulus control therapy, and journal writing.

Alternative practices and techniques can help many types of sleep disorders. Often they are used in conjunction with traditional medication and practices.

Diagnosing Your Sleep Disorders

There are many different sleep disorders. You can have sleep apnea, restless leg syndrome or sleepwalk. You can also have insomnia or a work schedule sleep disorder. Some disorders can be mild or temporary – such as your body’s natural sleep clock getting thrown off by Daylight Savings Time.

Not being able to sleep can happen to anyone. It’s even common to struggle with bouts of insomnia that come and go. What’s not so common is where a sleep disorder is chronic or life-altering. Trouble sleeping isn’t supposed to be ongoing.

The problem with a sleep disorder is that you lose things other than sleep. You lose energy, feeling tired and often too exhausted to get everything done that you want to do. Sleep disorders take a toll on more than sleep. Having a sleep disorder can negatively affect your health.

You may begin to experience periods of extreme irritation or even outbursts of anger in response to minimal stress. If you struggle to fall asleep or your sleep is disrupted and it happens often, that’s a sign of a sleep disorder. Being tired during the day is a sign that you’re not getting enough refreshing sleep.

There’s a checklist you can look at for signs that you might have a sleep disorder. Ask yourself if you feel a desire to nap during the day. Do you have to force yourself to pay attention during meetings and while driving because you’re so sleepy? Do you fall asleep during afternoon television shows? Is a lack of sleep affecting your work performance? Are you often moody for no definable reason?

Sleep disorders can cause you to get the raccoon to look around your eyes. You’ll have dark circles and puffy eyelids. Your body’s immune system won’t work as well and you can catch a virus much easier.

There is more than one way to diagnose a sleep disorder. First, if you’re having trouble sleeping or if you’re waking throughout the night or experiencing sleepiness during the day, start writing down what’s going on.

Write what time you went to bed and what symptoms occurred. Did someone wake you up and tell you that was snoring? Did you wake up gasping for air? Do your legs move about in your sleep? Do you feel pins and needles in your arms or legs?

After keeping a record of your sleep troubles, you’ll have more clues as to what could be going on with your lack of sleep. You can also share your record with your doctor, who may recommend further testing – including an official sleep study. Usually, with some simple changes, you can start enjoying a good night’s sleep once again.

Today tip.

De-Stressing Before a Snooze and Sleep Disorder.

March 3, 2020 By News articles on health

De-Stressing Before a Snooze

If you’re suffering from a sleep disorder, such as insomnia, and would like to begin treating it, one way is to create a relaxing routine that might help your body recognize it’s time to sleep.

For certain disorders, such as Restless Leg Syndrome (RLS) or Advanced Sleep Phase Syndrome (ASPS), relaxation might not be the answer – but for some, de-stressing before a snooze could prove to be the right medicine.

Think about what relaxes you. Is it a warm bath? Reading in a chair? A cup of steaming hot herbal tea? There are a number of self-help stress techniques to consider and finding the right one may take some time.

The investment will be well worth it, because it may mean better sleep that results in less fatigue, drowsiness, or any of the other symptoms associated with sleep deprivation. Once you discover the right technique for you, try to integrate it into your daily routine.

If it’s a cup of herbal tea, try to drink a cup about 30 minutes before you’re ready for bed. The tea should not only relax you due to its herbal properties but also because it’s now part of a routine.

If you can stick to a particular schedule, then your body will hopefully adjust to it so that when you take your nightly cup of tea, your body’s internal clock will know that it’s just about time to power down for the day.

As for the many other de-stressing techniques that might help you, consider reading a favorite book, taking a warm bath, or meditating. Meditation can help relax you, as well as provide you with a focus for your slumber.

Meditation techniques come in various forms, but the underlining aspect of the method is that it helps you channel your thoughts. Through meditation, you get an uninterrupted line of concentration that shuts out distractions that could be hindering your sleep process.

Related to meditation is self-hypnosis, which can take the form of repeating words or suggestions in your mind, over and again. This repetition may help lull you into slumber. Visualization, which is engaging in another type of mental journey without outside distraction, is another way to try to relax prior to sleep.

These de-stressing techniques can help you slow the body’s processes down, helping to create a bridge between your waking and sleeping moments. Easing into sleep can only be helpful if it works on a consistent basis. Keeping a sleep diary can help you stay on task.

When you begin your battle to defy a sleep disorder, just remember that you shouldn’t expect to fall asleep right away. If you know ahead of time that it may take a little time to find the right solution, it will lessen the frustration you feel in your quest for sleep.

A Sleep Disorder That Affects the Legs – Restless Sleep Syndrome

Restless leg syndrome, known as RLS, is a sleep disorder that afflicts more than 15 percent of adults.
It affects more women than men and the incidence of restless leg syndrome increases with age. Certain medical conditions, such as diabetes, arthritis and varicose veins, also increase the risk of developing restless leg syndrome.

This sleep disorder is characterized by an uncontrollable urge to move the lower legs, knees and occasionally the arms. Sometimes painful sensations accompany the urge to move. People that suffer from this sleep disorder describe the feelings and sensations in different ways. Many describe a tingling, itching or pulling sensation. Still, others say it feels prickly or burns. Some feel as if they have worms crawling under their skin.

The sensations which are typical of this sleep disorder can occur anytime during the day or night.
Restless leg syndrome occurring at night has a devastating effect on sleep. The symptoms can cause the sufferer to get in and out of bed repeatedly which can delay or disrupt sleep. Since sleep in repeatedly interrupted, extreme daytime sleepiness is common.

The combination of always feeling tired and the symptoms themselves can cause a person with restless leg syndrome to alter their lifestyle. Long trips, movies, concerts and eating in restaurants are some of the activities they usually avoid. Attending a long meeting at work can become very painful and uncomfortable. People that have this sleep disorder often suffer from depression.

Researchers believe that restless leg syndrome may be caused by malfunctions of the pathways in the brain that controls movement reflexes and sensations. Often this sleep disorder has a genetic base.

Restless leg syndrome cannot be diagnosed by one single test. Often standard neurological examinations show no signs of an abnormality. In many cases, a doctor makes the diagnosis of restless leg syndrome based on the description of the symptoms. They also take into account family history, and the results of a routine medical examination and blood tests.

Many times the treatment for restless leg syndrome is aimed at controlling the debilitating sensations that accompany this sleep disorder. Often iron supplements are prescribed because severe anemia has been linked to this disorder. Relaxation techniques, diet changes and the elimination of caffeine and alcohol help some sufferers of restless leg syndrome.

In most cases, this sleep disorder is treated with drugs. These drugs could include dopamine agents, benzodiazepines, opioids or anticonvulsants. Medications do not cure restless leg syndrome, but they manage the symptoms. People that suffer from this sleep disorder usually have to stay on their medications for the rest of their lives.

Another sleep disorder similar to restless leg syndrome is periodic limb movement disorder known as PLMD. There are two main differences between restless leg syndrome and periodic limb movement disorder. Restless leg syndrome occurs when the sufferer is awake or asleep; periodic limb movement disorder only occurs when the sufferer is asleep. Restless leg syndrome movements are voluntary responses to very unpleasant sensations; the movements of periodic limb movement disorder are involuntary and are not consciously controlled. Both of these sleep disorders can be effectively controlled with medical treatment.

Beating Insomnia With These 7 Tips

Insomnia can range from mild to chronic. Mild insomnia can happen if you’re feeling stressed about relationships or if you’re having problems with finances or trouble on your job. Emotional trauma can also cause a mild case of insomnia, but this type will pass.

Insomnia that’s ongoing and continues to prevent sleep needs to be evaluated. Sometimes, insomnia is brought on my taking a new medication with sleeplessness as a side effect – but insomnia can also be health-related.

Whatever type of insomnia you might have or the reason behind it, you need a good night’s sleep in order to be able to function the next day. Chronic sleep deprivation can lead to poor ability to function at home or work and it’s been linked to numerous health problems.

Following these seven tips can break the cycle of sleeplessness and get you back on track so that you get a good night’s rest.

First, shut off your thoughts. We’re so busy during the day that it’s easy to push aside thoughts of things that weigh on us. But at night, when our body is still, our mind often gets busy fretting about whatever’s going on in our lives.

If anxious thoughts start, don’t entertain them. Imagine yourself shoving all the worries into a closet and barring the door. If that still doesn’t help, get out of bed and meditate. Do something that relaxes you – but don’t watch anything on television unless it’s something boring.

Second, avoid eating a heavy meal right before you go to bed. Overeating can cause you to wake up throughout the night.

Third, make sure your room is a sleep haven. Have a comfortable bed. Keep the room dark and block out any noises that might disturb you. Keep your room temperature at a level that you find comfortable to sleep in.

Fourth, do exercise – but not right before you go to sleep. Exercise can stimulate and invigorate your body – the opposite of what you want before bed.

Fifth, set your internal clock by maintaining a bedtime schedule. Go to bed at a set hour. If you do this regularly, your body will begin to crave sleep at that time.

Sixth, avoid alcohol and caffeine before bed – and don’t smoke, either – because nicotine is a stimulant that will keep you awake or cause you to wake up once you’ve dozed off.

Seventh, have a warm, relaxing bath before bed. Soak in the tub and listen to relaxing music while the water massages your muscles.

Today tip.

Essentials for a Good Sleep Environment

March 3, 2020 By News articles on health

Essentials for a Good Sleep Environment

Anxiety, stress, jet lag, a medical condition – all could be causes of a sleep disorder or impairment. While the treatment of such problems will vary from person to person, a good sleep environment is never a bad idea.

By creating such an environment, it could prove the necessary first step on your road to a better night’s sleep (and all the positive effects that come with it). Here are five essentials to keep in mind when creating your own “good sleep environment.”

Keep the Bedroom a Place of Rest: These days, many of us have notebook computers, wireless Internet, and other mobile devices that make it possible for us to transform any room into an office.

But if you suffer from a sleep disorder, make sure you keep your bedroom a bedroom – a place of rest away from work and play. Don’t allow the bedroom to become an office, a playroom, or a TV room. Those who suffer from sleep disorders need to eliminate all distractions in the form of noise, light, or activity.

Ideal Temperature: When creating a good sleep environment, you need to make sure you minimize any discomfort. Being too cold or too hot can disrupt a comfortable sleep and once disrupted (for a person with a sleep disorder) it may be difficult to get back into a deep slumber.

Keeping the room at a constant, ideal temperature will help you get and stay asleep. While it’s debatable as to what the best temperature is, it can be agreed upon that anything about 75 degrees Fahrenheit is too warm and anything below 54 degrees, too cold.

Try a median between 60–70 degrees (65) as a compromise, but the deciding factor should be you personally and what you find to be “ideal.” If you keep kicking the covers off or shivering yourself awake, adjust the temperature until it’s just right – and make note of what that number is for you.

Comfortable Bed: One symptom of a sleep disorder or impairment is tossing and turning during the night, and one reason you may be restless is that your mattress is uncomfortable.

As with most anything in life, what’s “right” for you (and your back, your posture, your comfort) is specific to your body. However, research has shown that supple mattresses may be more conducive to a good night’s rest versus a firmer one.

Definitely avoid sleeping on a lumpy mattress if it can be helped. A new mattress may be in order if you’ve outgrown your current one, either in size or comfort. If you have a spouse who prefers a different type of mattress, consider getting the type of bed where each of you set the mattress to your perfect number.

Keep the Clock Out of Sight: If you can, try to keep your clock out of sight. Set your alarm and then put it somewhere else or turn it away from you – out of your general view. For instance, instead of having the clock on the nightstand, put it on the dresser in the far corner.

If a clock is visible, you may find yourself staring at it or waking up periodically to look at it. If you’re making an effort to create a good sleep environment, it means that you’re aware of an impairment.

If you’re trying to break the cycle of sleeplessness, then it’s important that you don’t focus on time. Seeing how early it is or how little time has passed, can only lead to frustration.

No Lights: Remember that a dark bedroom can help your body “know” it’s time for rest. Light triggers a lot in us and is associated with our waking hours. To help the body adjust to a regular sleep cycle, make an effort to distinguish between daytime and bedtime.

When it’s time to sleep, keep light sources to a minimum, including when you get up to go to the bathroom. As with a TV, computer, or video game, you’ll want to avoid anything that can stimulate your brain or body out of rest. Even if your eyes are closed, light in your bedroom can disrupt your sleep.

If these steps are taken, in addition to noise reduction and a few other considerations, such as making a separate sleeping area for pets (that are used to sleeping with you) – then you should be on your way to eliminating some of the factors that may have been contributing to your persistent sleep problems.

Insomnia – The Most Prevalent Form of Sleep Disorder

Insomnia, a most common sleep disorder, affects about one-third of the American population and is classified in two different ways. It can be classified by how long it lasts. Transient insomnia lasts for only a few days, the short term lasts for a few weeks and chronic lasts for more than three weeks. The other way insomnia is classified is by its source. The main two classifications of this sleep disorder by source are primary and secondary.

Transient insomnia is experienced by most people at some time throughout their lives. It can be caused by stress such as worrying about the first-day school or an illness in the family. Sometimes this sleep disorder occurs due to a disruption of their circadian cycle, which is a person’s natural sleep cycle, caused by jet lag or a shift change at work. Transient insomnia goes away once the stress issue has passed. Short term insomnia is often caused by similar stressors as transient insomnia. If the sufferer of this sleep disorder cannot break the cycle of poor sleep, it often develops into chronic insomnia.

Primary insomnia develops without any obvious cause. Sometimes it starts as early as infancy.
Often it is the result of high metabolic rates or an overactive nervous system.

Secondary insomnia is the direct result of another cause. This sleep disorder can come from illness, medication, drugs or alcohol. Addressing the underlying cause of secondary insomnia often gives the sufferer relief. For example, if arthritis pain keeps you from sleeping, then treating the arthritis is the best way to cope with the sleep disorder.

Insomnia is not a single disorder. It is a general symptom and could have many potential causes. In order to qualify as a sleep disorder, insomnia has to meet three specific requirements. First, the person has to experience poor sleep in general, or have a problem falling or staying asleep. Second, if given the proper sleep environment and an adequate opportunity to sleep, the problem still occurs. Third, the result of poor sleep causes some type of impairment while awake. Examples of impairment are; fatigue, body aches, and pains, inability to concentrate, mood changes, lack of energy, poor concentration, or developing an unnatural amount of worry about sleep.

Often insomnia is treated with medication, such as sleeping pills. These can be prescription medication or bought over the counter.

However, there are several other methods of treatment for this sleep disorder. Behavioral treatments include meditation, progressive muscle relaxation, deep breathing, visualization, biofeedback, sleep hygiene, cognitive behavioral therapy and reconditioning sleep restriction. These methods are often very successful.

Some sufferers of this sleep disorder choose holistic, or alternative, treatment. This method involves the use of herbal supplements which are not usually FDA approved. Others seek acupuncture as a way to relieve their insomnia. Passive body heating, which is the use of hot baths, is another method used.

Understanding this sleep disorder is the first step to breaking the cycle of insomnia.

How to Get to Sleep Faster

No one likes to get into the bed and then spend the next few hours struggling to fall asleep. It can be so frustrating to know you need to sleep – and yet each time you look at the clock, another hour or two has gone by. Don’t you hate it when you dread the night and it’s actually a relief to get out of bed because it means the bad night is over?

You can stop dreading the process of trying so hard to sleep and start falling asleep fast by checking your bedtime ritual to see if you’re doing anything that’s causing you to miss out on that all-important Zzzs.

Could you be setting yourself up for sleep failure? If you’re camped out in front of the computer right before bed, you’re stimulating your brain by reading the news, chatting with others, checking out your social media sites or playing your favorite game.

Shut off the computer a couple of hours before you go to bed and the same thing with the television. Don’t watch anything that upsets or frightens you before bed. Stay away from the family gossip that might bug you when you’re planning to try to get to sleep.

You can’t do anything about your cousin/sister’s/brother’s/uncle/aunt’s actions anyway. Avoid drinking anything alcoholic before bed because it will keep you awake – and the same goes for caffeine.

Get your room dark – and if you don’t have a way to get the room completely dark, then put on a sleep mask. It’s the same situation with noise. Get rid of the noise – and if you can’t, use a white machine or soothing music to drown out the annoying intrusion.

If you have a habit of sleeping with a pet, boot them out of the room. Pets wake us repeatedly during the night by jumping on the bed, by growling or kicking in their sleep or by waking up and turning around.

If you have a cat, you know how much fun it can be to wake up in the middle of the night to a cat digging claws into your blankets. Don’t make it a habit to sleep with kids in the bed, either. You need your rest and so do they.

Because your mind is going to run ninety miles an hour over what you have to take care of the next day, write it down on a list to look at in the morning. This frees your mind from worries.

Set up a bedtime ritual. Make these simple steps that you do to prepare for bed. For example, an hour before bed, take a warm bath and then dress in comfortable pajamas. Half an hour before bed, have some warm milk or a cup of chamomile tea.

Read a chapter in a soothing book with a soft light then head off to bed. There’s also something to be said for counting sheep. The repetitive, boring counting is what quiets your mind and lulls you to sleep.

Some people have alarm anxiety – they toss and turn when they know they have to get up early. If you’re one of those people, stop placing the clock where you can see what time it is.

Does Your Sleep Attack Without Warning?