6 Common Sleep Disorders And Tips for Better Sleep
6 Common Sleep Disorders And Tips for Better Sleep
How Common Is Menopause Fatigue?
Do you constantly feel exhausted, drained and have zero energy and motivation?
You are not alone, many women experience symptoms like these while they’re going through menopause.
You could be going through Menopause Fatigue, a very common menopause symptom.
In a 2018 study, 85.3% of the 300 women taking part in the study, reported mental or physical tiredness, in post-menopause comparted to only 19.7% of women that had not yet entered perimenopause.
Causes of Menopause fatigue
- Fluctuating hormone levels, which cause the brain to wake up at all hours of the night
- Lower levels of progesterone can cause you to be short-tempered and less likely to relax
- Hot flashes and night sweats are also likely to cause interrupted sleep, leading to fatigue
- Insomnia another menopause symptom, may also lead to extreme fatigue during the day
Estrogen and progesterone also help to protect women against sleep apnea.
When you go through menopause, you no longer produce progesterone which means you are no longer as naturally protected from this sleep disorder, putting you at greater risk.
If you have sleep apnea, oxygen deprivation may cause you to awaken several times during the night.
Sources:
medicalnewstoday.com – menopause fatigue
webmd.com – what to know about menopause fatigue
Beside Menopause fatigue, some of the common sleep disorders affecting women, include: Insomnia, sleep apnea and restless leg syndrome.
All these conditions can prevent you from getting a regular good night’s sleep.
- Insomnia is a condition marked by not being able to fall asleep, trouble remaining asleep, or both
- Sleep apnea is a sleep disruption that occurs when your airway gets blocked repeatedly while you sleep
- Restless leg syndrome (RLS)is a sensation that causes you to move your legs constantly, even when asleep
You might be getting an adequate amount of sleep but still suffer from sleep disorders.
It could be that you are missing out on the deep stage of the sleep cycle, which is necessary for you to wake up feeling well-rested and refreshed.
Insomnia
Insomnia is the most commonly diagnosed sleep disorder and generally refers to any difficulty in falling asleep or staying asleep.
Left untreated, it may lead to:
- Irritability
- Memory problems
- Depression
- Anxiety
Long term effects can lead to:
- Increased risk of accidents
- Heart disease
- Hypertension
- Diabetes
- Immune system problems
- Hyperthyroidism
- Congestive heart failure
- Chronic obstructive pulmonary disease
- Dementia
- Pain-related conditions
Transient insomnia can persist for just a few days, usually following a stressful event or excessive use of stimulants such as caffeine or nicotine.
Episodic (short-term) insomnia can last up to 3 weeks, interspersed with periods of more or less normal sleep.
Chronic (persistent) insomnia occurs at least two days a week for at least a month.
Causes of insomnia
- Stress
- Heartburn or acid reflux
- Bed-wetting
- Poor sleep environment
- Aches and pains
- Inconsistent sleep schedule
- Excessive exercise close to bedtime
- Medications, alcohol, tobacco, caffeine
Stress and anxiety are the number one cause of insomnia.
Short-term insomnia can lead to a long-term problem if not managed properly and stress issues are not resolved.
Conditioned Insomnia
Insomniacs can also suffer from conditioned insomnia.
Worrying about not being able to fall asleep can lead to its own stress and anxiety and end up in a kind of vicious circle.
For those experiencing conditioned insomnia, they often describe becoming anxious as bedtime approaches.
They can sleep anywhere as long as it’s not in their bed.
Adrenal fatigue can cause insomnia
This is mostly due to cortisol levels being unbalanced, affecting sleep patterns and happens when the adrenals are in over-drive, putting out excessive cortisol throughout the day in order to deal with the constant stress.
If cortisol is still present at night, it can affect the ability to fall asleep, leading to insomnia.
A high adrenaline level can also disturb sleep patterns as the body is on full alert.
People suffering from adrenal fatigue commonly have high cortisol as well as high adrenaline levels.
Treatment of insomnia
Common treatments for insomnia include:
- Self-help such as improved sleep habits and changes in daily routine
- Avoiding caffeine and exercise close to bedtime.
- Cognitive behavioral therapy (CBT) to treat underlying mental health issues, such as anxiety or depression.
- Treatment for underlying conditions that can be contributing to your sleep problem.
- Medication as a short-term solution may help to ease insomnia symptoms.
Sleep Apnea
This is a common sleep condition in which breathing repeatedly stops and starts.
You will briefly wake up to resume your breathing, even if you aren’t aware of it causing a night of continuous interrupted sleep.
You can either have obstructive sleep apnea, where the muscles in the back of your throat relax thereby narrowing or closing the airway and you can’t get air in or out.
You can also suffer from central sleep apnea, where your brain does not send proper signals to the muscles that control breathing.
You might also suffer from a combination of the two known as complex sleep apnea syndrome.
Interrupted sleep can lead to symptoms such as:
- Loud snoring
- Tiredness
- Sleep deprivation
- Insomnia
- Dry mouth
- Headache
Long-term complications of sleep apnea
- Memory loss
- Diabetes
- Heart disease
- High blood pressure
Lifestyle changes and treatment options for sleep apnea
- Losing weight
- Stop smoking
- Treat nasal allergies
- Use of a CPAP machine (continuous positive airway pressure) for moderate or severe cases
A constant flow of air is supplied through a mask worn over your mouth and nose
This air keeps passages from closing when you are asleep - Surgery to remove the tissue that closes into your airway
Is there a connection between sleep apnea & gum disease?
If you suffer from sleep apnea you are more prone to breathe through your mouth than your nose.
Breathing through your mouth will decrease saliva flow which can cause dry mouth, making it easier for oral bacteria to thrive.
An increase in bacteria will result in inflamed gums, leading to gingivitis or gum disease.
You are also more likely to grind your teeth if you suffer from sleep apnea.
Bruxism or teeth grinding can cause your teeth to loosen, crack, or chip.
Looser teeth mean that the surrounding gum tissue can loosen and gum pockets can develop, making it easier for bacteria to propagate.
Source: Bruxism Linked With Periodontitis | Dentistry Today
What can you do to address gum disease related to sleep apnea?
Let your doctor know if you have symptoms like headaches, jaw pain, or daytime fatigue.
It could well be that you have sleep apnea.
If you do indeed suffer from sleep apnea, speak to your dentist about how to manage gum issues related to sleep apnea.
Restless Legs Syndrome (RLS)
This is a nervous system disorder that causes an irresistible urge to move your legs.
It is considered as a sleep disorder because it most often happens while you’re at rest.
You might have trouble sleeping or sitting for a long time and it may get worse if you don’t get treatment.
Anyone can get RLS, but it’s more common in women, and middle-aged people are more likely to have more severe symptoms.
Symptoms of RLS include:
- Sleep disturbances and daytime sleepiness
- Involuntary, repetitive, jerking limb movements that occur either in sleep or while awake and at rest
- Strange itching or tingling sensations occurring deep within the legs
- Restlessness by wanting to constantly floor pace, toss and turn in bed and leg rubbing
Causes of RLS
The specific causes of restless legs syndrome (RLS) are still not known but they may be related to errors in the neurotransmitters of the brain that help regulate muscle movements.
They could also occur due to abnormalities in the part of the central nervous system that controls automatic movements.
Research is still inconclusive in this regard.
Medical conditions that can cause RLS
- Iron-deficiency anemia is one of the most common underlying condition
- Peripheral neuropathy which causes damage to the nerves of the arms and legs is also a common medical condition that could cause RLS
Other lesser-known conditions of RLS include:
- Parkinson’s disease
- Varicose veins
- Some tumors
- Fibromyalgia
- Over or underactive thyroid gland
- Pregnancy
- Smoking
- A magnesium deficiency or vitamin B-12 deficiency
- Lyme disease
- Damage to spinal nerves
- Rheumatoid arthritis and Sjogren syndrome
- Certain medications
Treatment of RLS
- Avoid foods that may aggravate or worsen the problem
- Avoid alcohol, caffeine, and nicotine
- Review all your medications to determine if any of these could be causing the problem
- Treat any underlying medical conditions
- Take iron, as low levels of iron can be linked to RLS
- Taking folic acid, magnesium, or vitamin B12 can help you get relief from RLS
- Physical therapy
- Stretching and relaxation techniques
- Taking hot or cold baths
- Apply hot or cold packs to the legs
- Leg massage
- Vibratory or electrical stimulation of the feet and toes before going to bed
Sources
mayoclinic.org – insomnia symptoms and causes
clevelandclinic.org – sleep apnea causes symptoms
ncbi.nlm.nih.gov – sleep disorders and sleep deprivation
webmd.com – RLS causes symptoms
clevelandclinic.org – sleep anxiety what it is
webmd.com – sleep paralysis causes symptoms treatment
medicalnewstoday.com – sleep deprivation causes symptoms
Sleep Paralysis
Sleep paralysis can be frightening as it immobilizes you for a few seconds or even up to a minute or two, just before you fall asleep or upon waking.
It causes a temporary inability to speak or move due to loss of muscle function and control.
A single cause of sleep paralysis is not known, it is thought to be as a result of a complication of some other condition, such as the onset of menopause.
Risk factors for sleep paralysis
- Sufferers from the sleep disorder narcolepsy
- Mental health issues
- Sleep deprivation
- Certain medications or substance abuse
Lifestyle & treatment options for sleep paralysis
- Better sleep habits, such a going to be at the same time every night
- Having a comfortable sleep environment
- Avoiding caffeine long before going to sleep
- Addressing underlying conditions
- Prescriptions for antidepressants causes by certain mental health issues
Sleep Deprivation
Occurs from not having enough sleep, which can have a cumulative effect on your health.
As more time passes without adequate sleep, the worse your health problems can become.
Symptoms of sleep deprivation
- Fatigue
- Mood changes such as irritability
- Poor concentration and memory
Impact of long-term sleep deprivation on the body
Brain issues
Sleep deprivation affects the prefrontal cortex, which handles reasoning, and the amygdala, which controls emotion.
A lack of sleep over time can interfere with how you process and remember new information, which can affect learning and long-term memories.
Weakened immunity
Sleep deprivation can affect your body’s immune defenses making you vulnerable to invading bacteria and viruses.
Cardiovascular conditions
Sleep deprivation may increase the risk of heart disease and high blood pressure and impact inflammation control and sugar levels.
Weight gain
Sleep deprivation can trigger the release of insulin putting you at a high risk of type 2 diabetes.
Lack of sleep can make you crave high-calorie foods and affect the hormones that control feelings of hunger and fullness.
Sleep Anxiety
Anxiety can make falling asleep more difficult, and it may also prevent you from getting good quality sleep.
Sufferers of chronic sleep problems may develop anxiety as a result.
Bedtime may cause you to become anxious and fears that you’ll get another poor night’s sleep.
Lifestyle changes to help with sleep anxiety include:
- Develop regular sleeping and waking up times.
- Avoid taking a nap during the day
- Avoid caffeine
- Don’t exercise two hours before bedtime
- Keep your bedroom dark and cool (18 degrees)
- Switch off all electronics an hour before sleep-time
18 Tips for Better Sleep
Regularity
This essentially involves going to bed at the same time and waking up at the same time.
Regularity will anchor your sleep and improve both the quantity and the quality no matter whether it’s the weekday or the weekend or even if you’ve had a bad night’s sleep.
This is because steeped within your brain, you have a 24-hour master clock that expects regularity and works best under conditions of regularity including the control of your sleep, wake schedule.
Temperature
Keep it cool. Turns out that your brain and your body need to drop their core temperature by about 1 degree Celsius, in order to initiate sleep and then to stay asleep.
This is the reason that you will always find it easier to fall asleep in a room that’s cold rather than hot.
The current recommendation is to aim for a bedroom temperature of around about 18 degrees Celsius.
Increase bright light exposure during the day
Bright light during the day helps your body’s natural time-keeping clock, known as your circadian rhythm, to stay healthy.
Darkness
You need darkness to trigger the release of a hormone called melatonin.
Melatonin helps regulate the healthy timing of your sleep in the last hour before bed.
Try to stay away from bright computer screens and phones.
Dim down half the lights in your house, you will be surprised at how sleepy that can make you feel.
Wearing an eye mask or having blackout shades can help a great deal.
Turn your bedroom into a comfortable and peaceful space
Minimize external noise, light, and artificial lights from devices like alarm clocks.
Make sure your bedroom is a welcoming, quiet, clean and enjoyable place for you to come and relax.
Walk it out
Don’t stay in bed, lying awake for long periods of time.
As a rule of thumb, if you have been trying to fall asleep and it’s been 25 minutes or so and you still can’t get back to sleep, get out of bed and go and do something different.
The reason behind this is that your brain is an incredibly associative device and the bed is this trigger of wakefulness.
You need to break that association and by getting out of bed and doing something else and only return to bed when you are sleepy.
That way, your brain will gradually relearn the association that your bed is this place of sleep.
Don’t let your pet sleep in your bed
Research has shown that pet owners who let their pets sleep with them have more sleep disruption and have lower quality sleep.
Stay away from caffeine
Don’t consume foods or beverages that contain caffeine any later than mid-afternoon, including tea, chocolates and some soft drinks.
Have a wind-down routine
You expect to be able to dive into bed at night, switch off the light and be able to fall asleep immediately.
Unfortunately, sleep does not happen like that most of the time.
For a good night’s sleep, disengage from your computer and your phone, 30 minutes before bedtime.
Try to do something relaxing, find whatever works for you and when you have found it stick to that routine.
Don’t have alcohol close to bedtime
Alcohol interferes with your natural sleep patterns and brainwaves.
You might fall asleep easily and you might even sleep through the night, but you will not wake up feeling rested.
Reduce blue light exposure in the evening
Large amounts of blue light are found in most of your electronic devices such as smartphones and computers.
Wearing glasses that block blue light can help in this regard.
Also, most smartphones have apps that you can install to minimize blue light exposure.
Avoid longer daytime naps
Long or irregular napping during the day can negatively affect your sleep as it can confuse your circadian rhythm, your body’s internal clock.
However, napping for 30 minutes or less can enhance daytime brain function.
If on the other hand you are used to taking longer regular daytime naps and still sleep well at night, you should not need to worry.
Don’t eat late in the evening
Eating late at night may negatively affect your quality of sleep
This can be due to the fact that your brain uses glucose to function.
If you eat late at night, close to bedtime, it will wake you up, because your brain is working instead of sleeping.
Take a relaxing bath or shower
A relaxing bath or shower can help you relax before going to sleep.
Studies indicate that taking a bath can help to improve overall sleep quality.
Get a comfortable bed, mattress, and pillow
The quality of your bed can also affect sleep as well as increase the risk of lower back pain.
It is recommended that you replace your bedding at least every 5–8 years.
Don’t exercise before going to bed
Exercise is one of the best contributors to improved sleep.
It has been used to reduce symptoms of insomnia.
However, performing it too late in the day may cause sleep problems.
Exercise has a stimulatory effect, which increases alertness and hormones like epinephrine and adrenaline.
Don’t drink any liquids before bed
Ideally, you should not drink any fluids two hours before going to bed, so that it has enough time to pass through your bladder before bedtime. Also head off to the bathroom, right before going to sleep.
Take a melatonin supplement
Melatonin is the hormone that tells your brain when it’s time to relax and go to sleep.
It is advisable to start with a low dose to assess your tolerance and then increase it slowly as needed.
