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Common types of sleep problems and sleep disorders
INSOMNIA
Almost everyone will be affected by insomnia at some point during
life. Insomnia – a short term or chronic inability to get high quality
sleep – is a common sleep problem and can be caused by a variety of
things including stress, a change in time zones, an altered sleep
schedule or poor bedtime habits. Whether your problem is an occasional
sleepless night or a series of them, plenty of solutions exist to help
you get better sleep.
Pay Attention to Insomnia -
Insomnia often acts as a flashing yellow light in terms of sleep
problems. Your insomnia might be a symptom of a more significant sleep
problem or disorder, or a starting point for dealing with a physical,
mental or emotional challenge. Your inability to go to sleep or stay
asleep might be related to your partner's snoring, your own sleep
apnea or restless legs syndrome, or it might be related to an urgent
situation at work, or a difficult family issue. Whatever the cause of
your insomnia, being mindful of your sleep habits and learning to
relax will help you sleep better and feel better.
The great news is that insomnia doesn't have to be a permanent
problem. In many cases, self help techniques, including improved sleep
hygiene, relaxation and cognitive behavioral therapy (CBT), can
alleviate insomnia and promote better health as well as better sleep.
Helpguide has two articles devoted to a wide range of insomnia cures
and self help tips for improving your sleep.
Medications should be a last resort for insomnia – they do not provide
lasting treatment and have numerous possible side effects.
SLEEP APNEA SLEEP DISORDERS
Sleep apnea is a common sleep disorder that can be potentially very
serious, and even life-threatening. In sleep apnea, your breathing
stops or gets very shallow while you are sleeping. Each pause in
breathing typically lasts 10 to 20 seconds or more, and the pauses can
occur 20 to 30 times or more an hour. During the episodes of apnea,
the sleeper wakes up to breathe again, disrupting sleep, and also
suffers from a brief lack of oxygen.
Symptoms of sleep apnea include:
- Frequent gaps in breathing during sleep (apnea)
- Gasping or choking for air to restart breathing, often causing sleeper
or partner to wake
- Loud snoring
- Feeling unrefreshed after a night's sleep and excessive daytime tiredness
The most common type of sleep apnea is obstructive sleep apnea. Causes
of sleep apnea are generally physical in nature, including excess
weight or tissue (sometimes from being overweight or obese), large
tonsils or adenoids, nasal congestion or blockage or a unique shaped
head, neck or chin.CPAP, a mechanical device worn while sleeping which provides
continuous air pressure to keep the airway open, is the most
recommended treatment for moderate to severe sleep apnea. CPAP can
take some getting used to, but provides effective relief when used
correctly.
Self help treatments, like losing weight, elevating the head of the
bed or sleeping on your side, can also be effective remedies for mild
to moderate sleep apnea. Dental appliances and surgery are also
treatment options.
SNORING
Snoring, which is sometimes confused with sleep apnea, can be a
significant obstacle to quality sleep both for yourself and your
partner. Snoring is caused by a narrowing of your airway, either from poor
sleep posture, excess weight or physical abnormalities of your throat.
A narrow airway gets in the way of smooth breathing and creates the
sound of snoring. The snoring noise doesn't necessarily that the
airway is obstructed, as it is in sleep apnea. Snoring may accompany
sleep apnea, but not always.
There are many self help remedies and cures for snoring. If you are a
mild snorer, sleeping on your side, elevating the head of your bed, or
losing weight may stop the snoring. Don't give up trying to find a
solution for your snoring – it will make you and your partner sleep
better.
RESTLESS LEGS SYNDROME (RLS) AND PERIODIC LIMB MOVEMENTS IN SLEEP (PLMS)
Restless legs syndrome (RLS) is a disorder causing an almost
irresistible urge to move the legs (or arms). The urge to move occurs
when resting or lying down and is usually due to uncomfortable,
tingly, or creeping sensations in the legs or affected limbs. Movement
eases the feelings, but only for a while.
Periodic Limb Movement Disorder (PLMD) is a related condition
involving involuntary, rhythmic limb movements, either while asleep or
when awake. While most people who have Restless Legs Syndrome also
have PLMD, only some people with PLMD also have RLS.
RLS can occur on its own or be related to other medical conditions,
such as anemia, kidney disease, pregnancy, thyroid problems,
Parkinson's or alcoholism. RLS may run in families. Alternative therapies, lifestyle changes, and even nutritional
supplements have proven helpful for RLS and PLMD sufferers.
NARCOLEPSY
Narcolepsy is a neurological disorder that causes extreme sleepiness
and may even make a person fall asleep suddenly and without warning.
Specific causes of narcolepsy are not known but people with narcolepsy
are lacking hypocretin, a brain chemical which regulates sleep and
wakefulness.
The "sleep attacks" experienced by people with narcolepsy occur even
after getting enough sleep at night, and make it difficult for people
to live normal lives. Falling asleep during activities like walking,
driving or working can have dangerous results.
Symptoms of narcolepsy include:
- Intermittent, uncontrollable episodes of falling asleep during the daytime
-
Excessive daytime sleepiness
- Sudden, short-lived loss of muscle control during emotional situations
(cataplexy)
Narcolepsy may be genetic, but it also appears to be influenced by
environmental triggers. Treatment requires a combination of
medication, behavioral treatments, and counseling.
Learning more about your sleep problem or disorder
Self-diagnosis
To determine if you have a sleep disorder, first pay attention to your
sleep habits and daily routine. Keeping a record of your sleep
patterns will help you and your doctor find the cause of your sleep
problems.
A sleep diary, compiled by you and your sleep partner, can highlight
lifestyle factors related to sleep disorders, and help your doctor or
sleep specialist, if you choose to see one. A sleep diary should
record all sleep-related information, including:
- time you went to bed and woke up (total sleep hours)
- quality of your sleep - times that you were awake and activity (e.g.,
stayed in bed with eyes closed, or got up, had a glass of milk, and
meditated)
- types and amount of food, liquids, caffeine, or alcohol you consumed
before bed, and times of consumption
- feelings and moods before bed – happiness, sadness, stress, anxiety
- drugs or medications taken, amounts taken, and times of consumption
The details can be important, and a sleep diary might reveal that your
pre-bedtime behavior is ruining your chance for a good night's sleep.
For example, after keeping the diary for a week your might notice that
more than two alcoholic drinks in the evening disrupts your sleep or
that regular exercise helps you sleep better.
Seeing a doctor
You can address many common sleep problems through lifestyle changes
and improved sleep hygiene, but see your doctor or a sleep specialist
if your sleep does not improve.
What can you expect when you go to see a doctor about your sleep
problem? Doctors will consider many things before making a diagnosis
including:
- description of symptoms
- age and gender
- psychological and medical history
- sleep diary and sleep questionnaire
- possible medical conditions
- medical tests
- sleep center data
Your doctor will probably suggest behavioral and environmental changes
as first steps of your treatment. Regardless of your sleep problem, a
consistent sleep routine and improved sleep habits will translate into
better sleep over the long term.
Sleep Centers
How sleep centers diagnose sleep disorders
If your physician refers you to a sleep center, the latest technology
will be used to monitor you while you sleep. A sleep specialist will
observe your sleep patterns, brain waves, heart rate, rapid eye
movements and more using monitoring devices attached to your body.
While sleeping with a bunch of wires attached to you might seem
difficult, most patients find they fall asleep very easily.
The sleep specialist will analyze the results from your sleep study
and design a treatment program if necessary. A sleep center can also
provide you with equipment to monitor your activities (awake and
asleep) at home. |
