It is easy to underestimate the importance of sleep, but not only does good sleep improve health, brain performance, and mood, but it also reduces the risk of many diseases and disorders, such as heart disease, obesity, and dementia. So, how can you improve your sleep? Read on to learn more.
A lack of quality sleep can leave you feeling physically and mentally exhausted and affect your ability to function properly while you’re awake. Not getting enough quality sleep regularly can affect your quality of life and may lead to serious, long-term health problems.
According to research carried out by the National Heart, Lung, and Blood Institute (NHLBI), an estimated 50-70 million people in the United States are believed to be affected by ongoing sleep disorders, such as insomnia and sleep apnea. Many factors can affect sleep quality and contribute to sleep disorders, such as lifestyle choices, family history, stress, certain medications, and underlying medical conditions, including high blood pressure, diabetes, and Parkinson’s disease.
Common Sleep Disorders
If you have persistent sleep problems and don’t feel rested following sleep, it could be a sign of a sleep disorder. These are some of the most common sleep disorders:
- Sleep apnea– obstructive sleep apnea (OSA) involves an obstruction in the upper airway due to the tissues at the back of the throat relaxing during sleep. It can cause breathing to momentarily stop, then restart with a gasp or snort. Central sleep apnea is less common than OSA and involves improper signaling between the brain and muscles. Sleep apnea is a serious condition that requires treatment.
- Upper airway resistance syndrome (UARS) – similar to OSA, this involves the soft tissue at the back of the throat relaxing, narrowing the airway, but not completely blocking the upper airway. The condition causes the chest and diaphragm to work harder to pull air into the lungs while you’re asleep, which can lead to health problems, such as heart disease.
- Insomnia – a common sleep disorder that causes trouble falling asleep, trouble staying asleep throughout the night, or waking up too early in the morning, despite having the opportunity to get a full night’s sleep.
- Restless leg syndrome (RLS) and periodic limb movement disorder (PLMD) – restless leg syndrome is categorized as an overwhelming urge to move the legs while at rest. It can cause discomfort in the legs, such as a crawling or creeping sensation. Periodic limb movement disorder involves involuntary movements of the legs or arms that occur during the night, which can disrupt sleep.
- Shift work (circadian rhythm) disorder – can affect people who work nontraditional hours, such as night shift workers. It affects the body clock, making it difficult to adjust, and causes issues with falling asleep, staying asleep, and experiencing tiredness during unwanted times, such as at work.
- Narcolepsy– a chronic brain disorder characterized by uncontrollable excessive daytime sleepiness (EDS), which can affect daytime activities. It can also cause brief and temporary problems moving or talking when falling asleep or waking up, vivid nightmares or hallucinations when falling asleep or waking up, and sudden, brief muscle weakness during moments of intense emotion, such as anger or excitement. Narcolepsy is a serious condition that can be dangerous if left untreated.
What Are The Signs Of A Sleep Disorder?
If you have signs and symptoms of a sleep disorder, you should visit asleep doctor. Some conditions, such as obstructive sleep apnea, can become life-threatening if left untreated. Common signs and symptoms of a sleep disorder can include:
- Excessive daytime sleepiness or fatigue
- Waking up tired
- Difficulty falling asleep at night or persistently interrupted sleep
- Irregular breathing, loud snoring, or increased movement during sleep
- Uncontrollable urge to move while trying to fall asleep
- Falling asleep at inappropriate times
- Irregular sleep and wake cycles
- Moodiness and irritability
How Are Sleep Disorders Treated Effectively?
A sleep doctor can effectively diagnose and treat a sleep disorder. In most cases, to diagnose a sleep disorder, you will need to undergo an overnight sleep study, either at home, at a sleep lab, or both. The study involves recording different information while you are asleep, such as eye movement, breathing patterns, brain, muscle, and heart activity, and blood oxygen levels. The results are then evaluated for signs of a sleep disorder. Additional diagnostic tools, such as a nap test, sleep diary, or blood or urine testing, may also be used to identify any underlying health conditions that could be contributing to your sleep symptoms.
Treatment for a sleep disorder can vary depending on the diagnosis and whether there is an underlying cause, but may include:
- Medications or supplements
- Lifestyle changes
- Weight management
- Behavior modification
- Oral appliances
- Continuous positive airway pressure (CPAP) device
- Hypoglossal nerve stimulation therapy
- Bright light therapy
- Surgery
A Guide to Getting Better Sleep
If you are struggling to get the rest you need, here are some things you can try doing to help you sleep better:
- Adhere to a sleep schedule – going to bed and waking up at the same time every day reinforces your body’s sleep-wake cycle. Most adults need around 8 hours but aim to get at least 7 hours per night. If you don’t fall asleep within 20 minutes, try getting out of bed and doing a relaxing activity until you feel more tired.
- Create the right environment for sleep – Try to keep the room cool, dark, and quiet to promote good sleep.
- Exercise – Exercising every day can promote better sleep and reduce the time it takes to fall asleep. It can also reduce daytime tiredness. Try to steer clear of exercising too close to bedtime.
- Improve your diet – eating a healthy diet is important for encouraging good sleep. Also, avoid eating big meals too close to your bedtime and avoid alcohol, as both can disrupt sleep and prevent deep, restorative sleep.
- Avoid stimulants such as caffeine and nicotine –these can keep you awake and more alert, preventing restful sleep. The effects of caffeine may take up to 8 hours to wear off completely.
- Manage stress and worries – find ways to help you relax better, such as mindfulness or meditation. If you feel stressed at bedtime, try writing down what is on your mind to ponder once you wake up.
- Limit electronic devices before sleep – these produce blue light, which can prevent sleep. To promote sleep, try relaxing activities, such as reading, listening to soft music, or meditation instead.
- Get outdoors – natural sunlight and fresh air can both contribute to improving sleep quality.
- Limit napping during the day–long naps during the day can make it difficult to get to sleep at bedtime. If you need a nap, try to sleep for no more than 1 hour and avoid napping late in the day or close to bedtime.
Sleep Doctors in Nevada
If you are experiencing signs of a sleeping disorder or you would like to find ways to get better sleep, contact MelioREM Sleep Clinic in Reno-Sparks, Nevada. Our sleep experts offer comprehensive diagnostic evaluations and personalized care to improve your sleep. We will work with you to discover the root cause of your sleep issues and get you the treatment you need.
To learn more about the services we offer, call us today at (775) 557-4900 or simply request an appointment now. We also provide comprehensive telehealth services for your convenience.
