Do you have trouble sleeping? You're not alone. Millions of people around the world suffer from sleeping disorders. There are many different types of sleep disorders, and they can be caused by a variety of factors. In this article, we will discuss the symptoms, causes, and treatment options for some common sleep disorders. We hope this information will help you get the sleep you need!
Sleep disorders are linked to a slew of problems, including injuries, chronic diseases, mental disorders, poor quality of life and wellness, greater health care expenditures, and job productivity loss. Sleep disorders are also linked to several chronic conditions, including obesity and sadness, yet they seldom get treated.
A 2016 research on chronic insomnia found that 33% of the adult population sampled experienced chronic insomnia while 27% who had insomnia did not perceive the condition. This means you could have insomnia but might be neglecting the symptoms and not doing anything about it.
What are some of the signs and symptoms of sleep disorders?
Getting a good night's sleep is essential for overall health and well-being, yet according to the Centers for Disease Control CDC, approximately 70 million adults in the United States suffer from chronic sleep problems. There are a variety of different sleep disorders that can disrupt a person's nightly rest, and as a result, cause fatigue, irritability, and difficulty concentrating during waking hours.
Some of the most common sleep disorders and insomnia symptoms include:
- Daytime Fatigue might cause you to feel drowsy during the day or falling asleep at work or while driving.
- Trouble Concentrating can lead to problems at work or school, and make it difficult to complete everyday tasks.
- Irritability and Moodiness can negatively impact personal relationships. Your boss or a coworkers could do or say something that just sets you off.
- Difficulty falling asleep or staying asleep makes you get frustrated because you go from tossing around in bed, to checking your emails, watching Netflix, getting up to drink water, and if you have been at it for some time now you end up feeling hungry and eating something at 2 am.
- Urge to take naps during the day disrupts your daily activities and ends up breaking your sleep pattern and making it worse.
- Gain weight because when you are not sleeping your body is trying to conserve energy and ends up storing more fat.
- Depression, anxiety, and stress because you are not giving the brain enough time to repair itself.
What are some of the causes of sleep disorders?
Sleep disorders can be caused by a variety of different factors, including insomnia, medical conditions, medications, stress, anxiety, and other lifestyle choices.
Some common causes of sleep disorders include:
Caffeine consumption
Caffeine is a central nervous system stimulant or neurostimulant that can keep your mind active and provide you with a short-term benefit by giving you the impression that you have more energy. However, a research study found that daily caffeine consumption reduces cerebral blood flow (CBF) by an average of 27%. What most people don't know is that your brain needs the nutrients that are carried in your blood flow to function properly. Without them, the brain's cognitive functions such as memory, attention, perception, spacial processing, and executive functions get impaired.
Instead of drinking coffee to get energized in the morning, we recommend three simple steps that will get your brain to be more awake and your body to produce natural energy.
The first thing in the morning is to drink 24oz of water, your brain is made up of 73% water so it needs to stay hydrated to help your brain cells communicate.
The second thing is to increase your oxygen consumption. Take deep and slow breaths while you are getting ready in the morning.
The last and most important activity is to walk for 20 minutes like you are late for work. This will help to increase the blood flow to the brain and carry all the nutrients your neurons need to function properly.
After doing this for two to three weeks, you will see a big improvement. The challenge we all have is to change our habits which are controlled 90% of the time by our subconscious mind. Click HERE if you want to learn more about how to change your subconscious mind for success.
Alcohol consumption
Alcohol is a sedative and will make you feel drowsy to the point of falling asleep. It also disrupts your REM sleeping patterns by preventing you from entering into the deep and restorative stages of sleep and decreasing overall sleep quality. It also dehydrates your body, which can lead to waking up during the night feeling thirsty.
Smoking tobacco products
Nicotine is a stimulant that can make it difficult to fall asleep and stay asleep throughout the night, it can actually disrupt your sleep patterns and cause you to wake up during the night.
Stressful life events
Many of us have experienced a stressful life event at some point. Whether it's a divorce, job loss, or the death of a loved one, these events can take a toll on our mental and physical health. The impact of the event is so strong that it negatively affects our autonomic nervous system to the point where it can alter our sleeping patterns. The sympathetic nervous system (SNS), which controls the fight or flight response, is so fired up that is constantly sending signals to release adrenaline and you start producing less of the good chemical like serotonin and dopamine which help relax your body.
Anxiety disorders
Anxiety disorders are the most common mental health disorder in the United States, affecting 40 million adults (13% of the population). Anxiety can manifest itself in many different ways, including insomnia, racing thoughts, and difficulty concentrating.
Poor sleeping habits
This might include sleeping in an uncomfortable environment, working odd hours, binge watching, using electronic devices before bedtime, eating a big meal for dinner, sleeping in a room that is too hot, bright or noisy, taking long naps during the day, and exercising before going to bed.
Anxiety and stress
Stress is a given in our daily life. We wake up and rush to go to work, take care of our family, and try to maintain some balance in our social life. Short-term stress is good and even beneficial for our immune system. The problem is when stress is left unchecked, it turns into anxiety, and if experienced for a long period of time, it becomes chronic and you are constantly in a state of fight or flight response.
This puts your body in a constant state of alertness and makes it difficult to relax and fall asleep. The important key here is to help the body return to a state of homeostasis or balance. Managing stress levels through relaxation techniques such as yoga, meditation, or deep breathing exercises can help reduce anxiety and improve sleep quality.
Medications
While medications may be necessary for certain people to treat some medical conditions, they can also have a negative impact on sleep. Several common medications that can cause sleep disorders include beta-blockers, diuretics, steroids, and some antidepressants. They are prescribed to treat high blood pressure, abnormal heart rhythms, severe depression, and some types of dementia.
Insomnia
Insomnia is the most common sleep disorder that can make it difficult to fall asleep, stay asleep, or both. Insomnia can be caused by a variety of factors, including stress, anxiety, certain medications, and sleep apnea. Insomnia can lead to daytime fatigue, irritability, and impaired concentration. Chronic insomnia may even increase the risk of developing cardiovascular disease and depression. If you are having trouble sleeping, there are some things you can do to help improve your sleep quality. Avoid caffeine and alcohol before bed, establish a regular sleep schedule, and create a relaxing bedtime routine. You should also avoid watching television or working on the computer in bed.
Sleep Apnea
Sleep apnea is a sleep disorder that causes disruptions in breathing during sleep. The most common type of sleep apnea, obstructive sleep apnea, occurs when the muscles in the throat relax and collapse, blocking the airway. This can lead to loud snoring and frequent awakenings throughout the night, difficulty concentrating, and mood swings. Although this is a serious condition, it is often treatable with lifestyle changes, such as losing weight or sleeping on your side, or with medical interventions, such as continuous positive airway pressure (CPAP) therapy. Those with sleep apnea may also experience excessive daytime sleepiness.
Restless Legs Syndrome
According to the National Institutes of Health, restless legs syndrome (RLS) is a sleep disorder that affects millions of Americans. The most common symptom of RLS is an irresistible urge to move your legs, often accompanied by a tingling or prickling sensation. The condition can make it difficult to fall asleep and stay asleep, leading to fatigue and daytime sleepiness. Although the exact cause of restless legs syndrome is unknown, there are several factors that may contribute to the condition, including iron deficiency, certain medications, and sleep disorders such as narcolepsy. Treatment for restless legs syndrome typically includes lifestyle changes and medication.
Narcolepsy
Narcolepsy is a sleep disorder that can have a significant impact on a person's quality of life. It is characterized by episodes of sudden, overwhelming sleepiness during the day, often accompanied by vivid dreams or hallucinations. These episodes can occur at any time, and can last for minutes or hours. Narcolepsy can be extremely disruptive, making it difficult to work or study. In severe cases, it can even lead to accidents. There is no cure for narcolepsy, but there are treatments that can help to manage the symptoms. These include medication, behavioral therapy, and lifestyle changes. With proper treatment, people with narcolepsy can live relatively normal lives.
Parasomnias
Parasomnias are a type of sleep disorder characterized by abnormal behaviors or events that occur during sleep. Parasomnias can include sleepwalking, sleep talking, sleep eating, sleep paralysis, and night terrors. Parasomnias often result in sleep disruption and can be associated with other sleep disorders such as sleep apnea and insomnia. Treatment for parasomnias typically focuses on eliminating underlying sleep disruptions and promoting healthy sleep habits. In some cases, medications may be used to help reduce the frequency or severity of parasomnia episodes.
The Importance of Sleep
Most people know that sleep is important, but few realize just how essential it is for our physical and mental well-being. Sleep is involved in the healing and repair of the heart and blood vessels. It helps to maintain a healthy balance of hormones, including those that regulate appetite, stress, and metabolism.
Sleep also plays an important role in memory and learning, by consolidating memories from short-term to long-term storage. In addition, sleep helps to boost the immune system and protect against disease.
But the most important aspect of sleeping is that it gives the brain enough time to rest and repair itself. After a long and stressful day, the brain needs time to rid itself of toxins and perform other important functions, such as consolidating memories. This process is essential for maintaining mental clarity and focus.
Even fewer people understand what happens when we sleep. Brain activity switches back and forth between two different cycles: REM (rapid eye movement) and non-REM.
During non-REM, which is the first cycle, your brain activity goes through three stages. The first stage is characterized by drowsiness and your eyes begin to droop. In the second stage, you experience light sleep, eye movement stops, and brain activity decreases which causes your body temperature to drop, and your breathing and heart rate to slow down. In the third stage, you enter deep sleep. This is when your brain activity slows down even further and your breathing and heart rate reach their lowest point. In the second cycle, you move into REM sleep. At this point, your brain activity increases and becomes more similar to that of wakefulness. Your eyes begin to move rapidly in different directions, and your breathing and heart rate also increases.
Most people cycle through these two sleep cycles several times throughout the night. The body goes through all of these phases four to six times each night, with a duration of 90 minutes for each cycle. The length of time spent in each stage varies, but deep sleep typically makes up around 20% of total sleep time, while REM sleep makes up around 20-25%.
The sleep stages of non-REM sleep and REM are important because they serve different functions. Deep sleep is essential for physical restoration, while REM sleep is important for mental and emotional restoration. This is why it's so important to get a good night's sleep: so that your body and mind can both rest and repair themselves.
REM Sleep Behavior Disorder (RBD)
According to the Mayo Clinic, REM Sleep Behavior Disorder (RBD) is a condition in which people act out their dreams during rapid eye movement (REM) sleep. The condition can be caused by conditions like narcolepsy, Parkinson's disease, or dementia. People with REM sleep disorder may kick, punch, or shout while they are asleep. They may also walk or even run while they are asleep. In some cases, people with REM Sleep Behavior Disorder may hurt themselves or others. People with REM sleep disorder may not remember their dreams when they wake up, or they may only remember them vaguely. The condition can cause daytime sleepiness and can interfere with work and social activities. If you think you might have REM Sleep Behavior Disorder, talk to your doctor. He or she can help you find the cause and get treatment.
Excessive daytime sleepiness
It's 3 p.m. and you can barely keep your eyes open. You've been working hard all day, but for some reason you just can't seem to focus. You yawn and rub your eyes, thinking that maybe if you just take a little nap, you'll feel better. But no matter how much you sleep, you just can't seem to shake the fatigue. If this sounds familiar, you may be suffering from excessive sleepiness.
Excessive daytime sleepiness is more than just feeling tired. It's a persistent feeling of fatigue that can make it difficult to concentrate, memorize information, or stay awake for extended periods of time. In some cases, people with excessive sleepiness may even fall asleep during the day. While it's normal to feel sleepy after a late night or a strenuous activity, excessive sleepiness is not normal and can be a sign of an underlying health condition. If you are regularly struggling to stay awake during the day, it's important to talk to your doctor to rule out any potential causes.
Does sleep medicine work?
There is a lot of debate surrounding sleep medicine and whether or not it is effective. Some people swear by it, while others claim that it does not work at all. The truth is that sleep medicine can be effective for some people, but it is not a cure-all solution. There are many different types of sleep disorders, and each one requires a different approach. For example, insomnia is often treated with medication, but sleep apnea requires the use of a CPAP machine. Some people may find that sleep medicine helps them to fall asleep, but still notice some symptoms like before during the day.
From my personal experience, sleep medication should only be used when you need a solution for the short term. The reason for this is that sleep medications don't treat the cause, can become addictive, and can cause side effects like daytime drowsiness.
How to solve sleep disorders?
There is no one magic pill to fix all sleep disorders, and treatment will depend on the type of sleep disorder you are currently facing.
There are a variety of treatments available for sleep disorders, and the best option depends on the specific diagnosis. For instance, insomnia is often treated with behavioral therapy, which helps patients to develop healthy sleep habits. In contrast, sleep apnea is usually treated with a continuous positive airway pressure (CPAP) machine, which helps to keep the airway open during sleep. Other common treatment options include medication and lifestyle changes. Medication can be used to help with conditions like restless leg syndrome and narcolepsy, while lifestyle changes such as exercising regularly and avoiding caffeine can improve overall sleep quality.
But if you are committed to permanently solving any sleep disorder that is haunting you and you are not in imminent danger or life threatening situation, I always recommend taking the natural approach. This means first looking into your lifestyle and making necessary changes, like exercising regularly, eating a healthy diet, and reducing stress. Parallel to the above steps would be to go through a sleep correction program that is targeted to the individual. Our Brain Health Certified professionals can help you with that.
Please send us a message so we can help you get your life back on track and improve your sleep quality!
I hope you found this information helpful. If you have any questions, please feel free to leave a comment below or contact us directly. Until next time, happy sleeping!
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Please note: This article is for informational purposes only and should not be used as medical advice. If you have any questions or concerns about your health, please speak with a doctor or other healthcare professional. Sleep disorders can be serious, so it is important to seek medical help if you think you may be experiencing symptoms. Always consult with a healthcare professional before starting any new treatment plan.
Thanks for reading!
Frequently Asked Questions
What is Sleep paralysis?
Sleep paralysis is a state of consciousness where a person is aware but unable to move. It can happen when you are falling asleep or waking up. During an episode, you may feel like someone is pressing down on your chest or sitting on your stomach. You may also feel paralyzed, suffocated, and have difficulty breathing. Some people report seeing hallucinations during an episode. Sleep paralysis is usually temporary and lasts for a few seconds to minutes. In some cases, it may last longer. Sleep paralysis is not a dangerous condition, but it can be very frightening. There are several things that can trigger sleep paralysis, including stress, sleep deprivation, jet lag, and changes in sleep schedule.
What is Chronic fatigue syndrome?
Chronic fatigue syndrome (CFS) is a condition that causes extreme fatigue that doesn’t improve with rest. It can also cause other symptoms, such as poor sleep, headaches, and muscle pain. CFS is a long-term condition that can last for years and have a profound impact on your life. The cause of CFS is unknown, but it’s thought to be related to an imbalance in the immune system. There is no cure for CFS, but there are treatments that can help manage the symptoms. These include lifestyle changes, such as exercise and stress management, and medication. If you think you may have CFS, see your doctor for a diagnosis. With proper treatment, you can live a fulfilling life despite the challenges of this condition.
What is Shift work disorder?
Working the night shift can be tough on your body. Your natural sleep cycle, or circadian rhythm, is designed to have you asleep at night and awake during the day. But when you work at night, your sleep cycle is disrupted. This can lead to a condition called shift work disorder (SWD). SWD is a circadian rhythm sleep disorder that affects people who work overnight shifts. According to the National Sleep Foundation, up to 20% of people who work the night shift may suffer from SWD. Symptoms of SWD include fatigue, insomnia, difficulty concentrating, and irritability. If you have SWD, you may find it hard to adjust to working overnight shifts. However, there are some things you can do to help improve your sleep and manage your symptoms. For example, avoiding caffeine and alcohol before bed, sticking to a regular sleep schedule, and getting regular exercise can all help you get better quality sleep. If you're struggling to manage your SWD symptoms, talk to your doctor about treatment options.
What is Obstructive sleep apnea?
The Greek word "apnea" literally means "without breath." There are three types of sleep apnea: obstructive sleep apnea, central apnea, and mixed apnea. Obstructive apnea (OSA) is the most common type. It occurs when the throat muscles relax and collapse during sleep, blocking the airway. This often snores loudly. Central sleep apnea (CSA) is less common and occurs when the brain fails to send proper signals to the muscles that control breathing. Mixed sleep apnea happens when someone has both CSA and OSA. Sleep apnea can happen at any age, but it's more common in older adults and people who are overweight. It also runs in families. People with sleep apnea often don't know they have it because it only happens during sleep. A family member or bed partner may be the one who notices the signs first and brings it up to the person with sleep apnea. If left untreated, sleep apnea can cause serious health problems, including heart disease, stroke, diabetes, high blood pressure, and arrhythmias.
How many people have Restless Legs Syndrome?
According to the National Institute of Neurological Disorders and Stroke (NINDS), it is estimated that 7 to 10 percent of people in America might have restless legs syndrome which affects both women and men. Mostly middle-aged and older people experience the symptoms which become more frequent with age.
