Do you tend to doze off when you sit and read or watch television, no matter what
the time of day? Would you ever fall asleep in a public place if you were
sitting inactively? Do your eyes get heavy when riding or driving for more than
an hour? Does simply sitting idle and chatting with a friend make you long for
a little nap? Has someone in another vehicle ever had to honk their horn to get
you to move through a green light because you fell asleep during the red light?
If you answered
“yes” to more than a couple of these questions, then you may very well be sleep
deprived and may, in fact, be suffering from a sleep disorder of some kind.
Sleep deprivation is a common problem in the United States. According to a study
done by the Methodist Hospital Sleep Disorders Center, more than 18 million
Americans suffer from sleep disorders, though an estimated 95 percent go
undiagnosed and untreated, according to the National Commission on Sleep
Disorders. This is a staggering statistic due to the sheer number of people
affected. However, when one considers the effects of sleep deprivation, the
reality becomes harsh.
Specifics of Sleeplessness
Consider the following statistics published by Methodist Hospital citing the
National Sleep Foundation, the National Commission of Sleep Disorders Research
and the National Transportation Safety Board:
The direct cost of sleepiness and lost productivity in the workplace is
estimated at $15.9 billion.
Drowsy drivers take the blame for at least 100,000 police-reported crashes in
the U.S. annually.
Forty million Americans suffer debilitating sleep disorders; the majority of
them are undiagnosed.
Sleep-related accidents cost the American government and business an estimated
$50 billion to $100 billion each year.
Nearly 29 percent of fatal-to-the-driver commercial truck crashes are caused by
drowsiness.
Sleep Essentials
Statistics aside, the body requires sleep. Most healthy adults need between
seven and nine hours each night in order for their bodies
’ systems to function properly. Sleep is essential for normal immune system
function and for normal nervous system function. Additionally, sleep is
required for learning and for normal, healthy cell growth. Heart disease,
diabetes, obesity and mood problems, like anger and depression, have all been
linked with chronic sleep loss.
“There’s recent evidence showing that chronic sleep deprivation increases risk of early
death,
” says Carl Hunt, M.D., director of the National Center on Sleep Disorders
Research at the National Institute of Health.
“It’s no secret that we live in a 24/7 society,” he says. “There are so many more opportunities to do things other than sleep—24 hour cable, the Internet, e-mail, plus long work shifts.” It is certain that how we live effects how we sleep, and our addictions to
substances like caffeine, nicotine and alcohol fuel our sleeplessness.
Cranky Consequences
Loss of sleep makes relationships extremely difficult, both at home and at work,
but especially at home. Nearly eight in 10 married couples say their partner
has a sleep problem, like snoring, insomnia or incessant tossing and turning. A
quarter say sleep difficulties force their mate into separate sleeping
quarters. About 20 percent say that they have sex less often or have lost
interest in sex because they
’re too sleepy for sex.
Hunt continues, “People just don’t realize how important sleep is and what the consequences are of not getting a
good night
’s sleep on a regular basis. Sleep is just as important as diet and
exercise.” He adds that people don’t tend to talk to their doctors about their sleeplessness. “They figure everybody’s sleepy and what can be done about it anyway.”
The Science of Sleep
With numbers and consequences multiplying, researchers have learned much about
the science of sleep. According to
NeurologyChannel.com, there are more than 70 different sleep disorders that are generally classified
into one of three categories: lack of sleep (e.g., insomnia), disturbed sleep
(e.g., sleep apnea, restless leg syndrome) and excessive sleep (e.g.,
narcolepsy).
Insomnia
Typical patterns of insomnia include the inability to fall asleep or stay asleep
at night, waking earlier than usual and daytime fatigue. Most people with
insomnia don
’t fall asleep in inappropriate situations, like driving.
More than half of Americans surveyed in a recent National Sleep Foundation Sleep
in America poll report symptoms of insomnia, the inability to fall asleep.
Symptoms are fatigue, anxiety and disruption of daily life due to these
symptoms.
Insomnia may be caused by many factors, including stress, depression or other
anxiety issues or physical issues.
Caffeine intake can obviously keep you awake, as can an irregular schedule or
any drugs you may be taking (including alcohol and nicotine) for occasional or
chronic pain.
Narcolepsy
Narcolepsy is a condition that causes patients to fall asleep uncontrollably
throughout the day for periods of less than a minute to more than half an hour.
These attacks can occur at any time, even during activity. Dreaming during naps
and experiencing dream-like hallucinations as one falls asleep are warning
signs of narcolepsy. Loss of muscle control
—(during laughter or anger)—fatigue and paralysis when one is falling asleep or waking are also symptoms.
Narcolepsy is usually a genetic disorder, though it may be associated with brain
damage or neurological disease. The condition usually develops between ages 15
and 30. Sometimes symptoms of narcolepsy increase during pregnancy, illness,
fever or periods of stress.
Sleep Apnea
Sleep apnea is interrupted breathing during sleep and usually happens due to a
mechanical problem in the windpipe, but can also indicate a neurological
disorder. With age, muscle tone relaxes, causing the windpipe to collapse,
resulting in loud snoring and blocked air flow, lasting 10 to 60 seconds. It
may appear that the person is gasping or snorting, and when it happens, the
brain reacts to the lack of oxygen. Muscles tighten and the windpipe opens.
Each time it occurs, the person wakes up enough to contract the muscles and
resume breathing. The sleep cycle can be interrupted as many as 100 times a
night. Additionally, each time it happens the brain is deprived of oxygen,
which causes problems like headaches and decreased mental function. People with
sleep apnea are at increased risk for heart disease and stroke.
Narrow nasal passages, enlarged tonsils and even obesity can contribute to sleep
apnea. Use of alcohol, tobacco and sedatives are related to this condition as
well.
Restless Leg Syndrome
Restless Leg Syndrome is a genetic disorder resulting in prickly or tingling
sensations in the legs. The primary warn- ing sign is the irresistible urge to
move one
’s legs upon entering bed, in the middle of the night after waking or even when
wide awake during the day.
“Creepy-crawly” or twitching feelings in the calves, feet, thighs or arms are symptoms, and the
sensations of discomfort can vary. Kicking or twitching leg movements during
sleep, and sometimes while awake, are warning signs.
A Good Night’s Sleep
If you are having trouble sleeping, there are many solutions, say sleep experts.
From turning off the TV or computer earlier or cutting back on caffeine and
alcohol, focus on lifestyle issues that may be hindering sleep. Doctors advise
developing a calming ritual before bedtime
—one that releases tension and doesn’t’ involve eating, exercise or watching TV. Your doctor may also ask you to keep a
sleep diary for a few weeks as a way to better understand your sleep patterns.
Medications and behavioral treatments can be helpful. A doctor at a sleep clinic
may do a complete work up to identify medical problems that may be keeping you
from getting the rest you need. Behavioral treatments involve changing your
negative thoughts and expectations that may worsen your condition, and medicine
can assist you in breaking harmful sleep patterns. Alternative medications,
such as herbal therapies, are also available.
A 2009 report published in U.S. News and World Report states two out of three people experience significant improvement in their sleep
after either taking a sleep medication or being treated with behavior therapy.
The difference, obviously, is that sleeping meds work only if you continue to
take them, and behavioral changes can last a lifetime.
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