The most common disorder of sleep difficulties is referred to as insomnia. It should be noted that the following famous individuals share this serious problem: Abraham Lincoln, Vincent van Gogh, Jennifer Aniston, and Amy Poehler, to name only a few. This malady may occur with difficulties of falling or staying asleep, waking too early, being unable to return to sleep, or having a poor quality of restorative sleep.
Insomnia can be characterized as ACUTE with just a brief episode of sleep difficulties or CHRONIC with sleepless nights occurring over a period of 3 to 4 times weekly for a month or longer. If normal cycling of sleep does not occur, the person can have difficulties with any of the following: fatigue, moodiness, daytime sleepiness, headache, upset stomach, and problems with concentration. The American Academy of Sleep Medicine (AASM) explains that “Many people we see are spending nine hours in bed but (actually) only sleeping for five.”
Long-term effects of insomnia can lead to:
1. Doubling an individual’s chance for becoming obese. Lack of sleep can disrupt the body’s endocrine system that controls appetite and blood sugar.
2. Over a period of time, can lead to a weakening of the immune system.
3. Among women who sleep 5 or fewer hours of sleep nightly, a 30 percent greater chance of developing heart disease (according to an extensive Nurses’ Health Study).
More than one-third of U.S. citizens give a “poor” or only “fair” rating of their sleep patterns. In fact, according to the AASM, 39% of American adults have become insomniacs at any given time. Although all ages of patients report problems, middle-aged and older adults appear to be more susceptible to insomnia, with women leading the pack.
PRIMARY insomnia is sleeplessness characterized by stress and meeting daily life challenges. SECONDARY insomnia occurs when underlying health issues get in the way of a good night’s sleep. This predicament is most common, of course, in older patients who have accumulated physical and mental problems throughout the years. Secondary conditions can include asthma, diabetes, chronic pain (for example: fibromyalgia and arthritis), depression, and anxiety. Antidepressant medications, along with other meds (treating colds, heart disease, high blood pressure, allergies, and thyroid disease) can also be a source of sleep loss.
Other examples of sleep difficulties include obstructive sleep apnea (mentioned in my Part 1 on this topic) requiring the nightly flow of oxygen through a mask, and restless leg syndrome. In addition, narcolepsy leaves an individual with a huge feeling of daytime drowsiness.
Some tips for better sleep (not already mentioned in my Part 1) are:
1. Make sure your mattress is still comfortable for your body
2. Be careful of the length (no longer than 20 to 30 minutes) of a possible nap;
3. Keep your bedroom temperature cool – The National Sleep Foundation recommends between 60 and 67 degrees F.;
4. Go to bed a little hungry;
5. Most important, do exercise at least 30 minutes daily, but not within 4 hours of your sleep schedule.
Much information through computer, newspaper, and journals can be found on the subject of sleep difficulties. Please also check back on my Part 1 story, HOW TO GET A GOOD NIGHT’S SLEEP, found in the Sun Day’s November 21 publication. If having issues, do inquire with a medical practitioner who specializes in a solid night’s sleep. And please try to get some much-needed slumber during the winter holidays ahead!
