So how can you tell the difference between the occasional poor nights sleep and a sleep disorder And when should you talk to your health care professional about sleep medication Our sleep experts reveal clear signs to look for and what to do about them Also to learn more about sleep here are the four stages of sleep and why they matter
You sleep through the night but dont wake up rested
Adults getting the recommended seven to nine hours of sleep per night should feel rested when they wake up If youre still tired in the morning thats a red flag that something may be going on that youre not aware of while youre sleeping says Rachel Salas MD professor of medicine at John Hopkins University in Baltimore Try improving your sleep quality by working on your sleep hygiene such as removing electronic devices from the bedroom This will prevent you from being disturbed by pinging and dinging Also dim the lights on any other electronics as light easily throws off our circadian rhythm If outside noises are waking you up consider filling the room with white noise or some of these soothing snooze boosting sleep sounds Heres more about what your sleep habits are trying to tell you
You get enough Zs but still long for a nap
Have you ever dozed off during a monotonous meeting or slipped into sleep in a warm conference room Dr Salas says you shouldnt need to if youve had the recommended amount of sleep the night before Even if youre at a very boring lecture or a meeting you really shouldnt fall asleep she says If thats happening thats a sign that somethings going on Its time to consult with a sleep doctorthis is a sign that a disorder may be disturbing your slumber
You snore like a chain saw
Snoring can be a sign of obstructive sleep apnea When were awake muscles hold the back of the throat open when we sleep those muscles relax Sometimes that muscle relaxation obstructs air from getting from the mouth or nose to the lungs says Michel H Silber MD professor of neurology at the Mayo Clinic College of Medicine and co director of the Center for Sleep Medicine at Mayo Clinic in Rochester Minnesota In some people who snore that obstruction gets severe enough that the throat shuts altogether Dr Silber explains When that happens not enough air can get into the lungs effectively and the brain responds by waking people up
Symptoms of heavy snoring include waking with a snort noise or choke in the throat or a bed partner noticing that their significant other suspend breathing for periods during sleep Those with sleep apnea can be awoken from the condition multiple times a night leaving them feeling unrested and sleepy the next day Moderate to severe sleep apnea can increase a persons risk for heart attack stroke and erectile dysfunction in men but treatment can help Theres an oral device from your dentist designed to keep the throat open a continuous positive airway machine called a CPAP
Youre chronically missing shut eye
If youre not consistently getting the number of hours of sleep your body needs to function properly you could experience symptoms of sleep deprivation including daytime sleepiness impaired memory and cognition depression and weight fluctuations Many people are surprised to learn that chronic insufficient sleep is classified as a sleep disorder The American Sleep Association ASA found that 37 percent of 20 to 39 year olds report falling short on shut eye That percentage jumps to 40 percent in adults between 40 and 59 years of age While sleep quantity is important the consistency of bedtime and wake time is almost more important for some when it comes to feeling rested Even if you get more than enough sleep if its not consistent every day you can actually feel really tired and function like a sleep deprived person Dr Salas says You have to make sleep a priorityeven on weekends and holidays
It takes forever to drift off
If youre staring at the ceiling for longer than 30 minutes before you fall asleep or after waking during the night it could be due to insomnia which affects some 30 percent of Americans according to the ASA Its okay to take an over the counter sleep aid for one off bouts of insomnia like the night before travel or before giving a big presentation at work But its potentially a chronic problem if this happens more than three times a week for at least a few months and in that case sleep aids arent the solution And unfortunately some people may be hardwired for sleep trouble
We think that many patients may have a biological vulnerability to develop insomnia at some point in their lives says James K Wyatt PhD director of behavioral sleep medicine at Rush University Medical Center in Chicago Three out of four patients with chronic insomnia can remember something that set it off While temporary insomnia may resolve on its own the first line treatment for more frequent insomnia is not sleeping pills but cognitive behavioral therapy This method treats not only the insomnia but the underlying factors potentially fueling your insomnia This includes worries and concerns about sleep and an inability to turn thinking off at night
You have restless leg syndrome
Patients with this chronic condition have a frequent urge to move their legs when at rest Whether its genetic or caused by low levels of iron in the body restless legs symptoms get progressively intense as the day wears on People tend to have their biggest issue with sleep right at bedtime says Dr Salas Uncomfortable sensations in their legs can prevent them from falling asleep Patients with restless leg syndrome describe feeling as if insects are crawling on their skin and some experience a pain or tingling sensation Treatment involves behavioral interventions exercise and warm soaks before bed Once it reaches a point where those measures dont work and the iron levels are normal or corrected there are medications available to help Dr Silber says
You start acting out your dreams
Our muscles are normally paralyzed during REM sleep But in middle age and beyond its possible to develop a REM sleep behavior disorder in which you spring into motion while dreamingand dont remember it the next day People with REM sleep behavior disorder lose their paralysis and can in fact act out their dreams Dr Silber says So they punch they flail their arms they kick they scream they shout Not surprisingly this condition can cause youor your partnerto get hurt and worse could suggest the possibility of a neurological disorder such as Parkinsons disease
Different sleep conditions call for different treatments Its not merely dealing with somebodys sleep problem but trying to think about how it interacts within their potential other medical disorders or other aspects of their daily life Dr Wyatt says See your doctor for proper diagnosis even before trying any sleeping pills because they can interact with other medications and cause harmful side effects Youll also want to develop a treatment plan that includes weaning yourself off the pills Theyre best viewed as a short term solution
If youre reading this chances are that youve already done a little bit of homework and have determined that your nightly sleep troubles may be a sign of a disorder You want to get help but youre having a hard time deciding where to get a sleep study done at
Just like with any industry there is going to be those clinics that rise above the rest in professionalism quality services and customer satisfaction
The real challenge is finding out what qualities to look for in a sleep clinic and other tips to help you make an informed decision Get informed by reading the 12 Tips for Choosing the Best Sleep Clinic
If you live in Alaska and are looking for a quality sleep clinic to help you with your sleeping problems you can schedule a free 10 minute phone call with Alaska Sleep Clinic by clicking the link below If you want to get a feel for the kind of services we provide and check us out in person click here for a list of our facilities and locations
Visit the Alaska Sleep Store
