Does everyone have a sleep problem?
100% of People Sleep; Sleep is essential and vital to our well being and development. Most all us at some point actually will have a sleep problem. Most of these are self-limited and consist of the usual short term insomnia due to stress. However, more than 50% of us will have a chronic sleep problem or disorder that at some point in our life may not only harm our physical or mental well being it may even threaten our lives. Sleep disorders are becoming more prominent and dangerous in our culture as technology is decreasing our sleep time (Sleep Deprivation) and as the prevalence of other sleep disorders is on the rise (i.e. Sleep Apnea). Many of us are at risk to lose our circadian rhythm (body clock) due to our 24/7 world, which can cause Shift Work Disorder. It is therefore necessary to identify and adequately treat as many sleep disorders as possible.
The team with Expert Sleep Medicine knows that adequate treatment of sleep disorders saves lives, as well as prolongs and increases the quality of life. If you are experiencing problems with your sleep, contact us today.
If you are not sleepy and have no cardiac, metabolic, or neurologic issues you are probably ok. Having said that, trust what your family and friends are telling you! This means even if you are not sleepy, if your loved ones witness a long pause in breathing or an irregular breathing pattern with sleep, there is a problem.
The most common sleep problem is sleep deprivation. Insomnia and Obstructive Sleep apnea would be the next couple most commom.
Some people are more at risk for the consequences of sleep disorders. Individuals require different amounts of sleep – 6 hours for one individual may be adequate for one person, and be completely insufficient for another person.
How do I get the best sleep with the time I have for sleep?
- Routine, same sleep and wake schedule
- Environment, cool, dark, quiet
- Maximize your circadian rhythm
- Light avoidance before sleep
- Light exposure when awaken
- Take no substances that alter sleep and sleep
- Awaken at the end of a deep sleep cycle
Do daytime naps affect my sleep?
- If fatigue or sleepiness is the reason for nap
then you may be sleep deprived
- Limited naps can be a very powerful way to improve performance and lessen fatigue
- Long naps may interfere with sleep at the “regular” time and cause insomnia and change or fail to reinforce circadian rhythm negate hormonal and endocrine functions of sleep
How to I sleep more soundly?
Avoid sleep altering substances
Stimulants – Caffeine, chocolate, nicotine, cocaine, amphetamines (meth). Some Depressants such as Alcohol can promote a brief initial period of deeper sleep, but most of the subsequent night will be restless and unsatisfying. Additionally, Many Prescription medications such as Narcotics and Benzodiazepines are certainly sedating, but they will cause derangements in our normal sleep cycle and inhibit REM and other deeper stages of sleep.
A dark, quiet, cool sleep environment is needed; any noise, light and high temperature will inhibit deeper sleep.
Call Expert Sleep Medicine 502-963-0487 for additional assistance if above measures are still not helpful.
Why do I dream?
Dreams are present in all cycles of sleep but more in “deep” sleep. Dream Sleep is most commonly associated with Rapid Eye Movement (REM) sleep. Dream Sleep is felt to reinforce memories, brain activity, and “thinking” cycles-involved in working out problems. Dreams are not always related to conscious world. Dream Sleep is effected by medications, medical disorders, and sleep disorders, fever, illness and sleep deprivation. Repetitive dreams do not mean “ insecurity”, but may point out an issue or fear.
What is the best sleep environment?
A dark, quiet and cool sleep environment is felt to be optimal. A lower core body temp is associated with circadian rhythm sleepiness. Eliminating all light (including the flickering light pattern associated with T.V. use) is important.