Facts Everyone Should Know About Sleep and Sleep Disorders

These days we're sleepier than ever. Between work commitments, social commitments, and personal commitments, people are getting less sleep than ever! Doctor William Dement of Stanford University (1997) notes that "Fifty-five percent of drowsy driving fatalities occur under the age of 25." Of course, here Doctor Dement is speaking of the growing dangers of sleepy and fatigued students, but there is also a huge problem among the workforce of the world. Even Britain's ROSPA (Royal Society for the Prevention of Accidents) reports that "20 percent of accidents on monotonous roads, such as motorways, in Great Britain are fatigue related" (2008). Aside from accidents on the road, such major environmental incidents as the Exxon-Valdez spill and the Three Mile Island nuclear plant accident were caused by operator fatigue. With all this evidence it is impossible now to turn a blind eye to the sleeping problems plaguing individuals around the world. Why aren't we getting the amount or quality of sleep we really need? Why are so many people coming home only to nap?

One important fact about sleep is that you do acquire "sleep debt" when you don't sleep as long or as well as you should. We often hear people say they need to "catch up on their sleep." Well, indeed they do. While everyone has individual sleep needs, it is generally recommended that individuals obtain anywhere from seven to nine hours of sleep a night (National Sleep Foundation, 2007). When we don't get this sleep, we build up a debt of sleep that needs to be paid back. If this debt becomes to long not only will you be excessively tired and fatigued, you may also begin to experience health problems such as high blood pressure, moodiness, impairments in judgment, and weight issues (Sleep Foundation, 2007). Decreases in efficiency at work and in one's personal life can lead to serious consequences, as can impairments in judgment. Sleep deprivation is a serious problem, and enough of it can even cause hallucinations!

Sleepiness may also signal an underlying issue. We often assume that we're tired in the middle of the day due to an inadequate amount of sleep. However, this isn't always the case. Some people experience drowsiness and fatigue even after an ample nine hours of sleep. This is because sleep disorders are a serious problem in the United States, and a great deal of research has been focused on that very since the 1950s. If, even after a good night's sleep, you're feeling tired on daily basis, it might be time to see a sleep specialist. Sleep apnea affects millions of Americans, and many aren't even aware of it. According to Doctor Dement (2007), obstructive sleep apnea "...afflicts 24 percent of adult males and 9 percent of adult females which extrapolates to 30 million Americans." Others are stricken by insomnia or RLS (restless leg syndrome), which can generally be spotted by the patient and reported to a physician.

Waking in the middle of the night may also be a symptom of insomnia if it is experienced regularly. It may also be the result of an unhealthy sleep environment. Either way, we tend to handle this situation in an unsupportive way. Many of us will simply lay in bed and think, conjure up relaxing images, or even inventory the next day's activities. While this may work for you, doctors recommend that if sleep does not return in 15 to 20 minutes, it is best to get out of bed, find a relaxing activity, and return to bed when you feel sleepy again (Sleep Foundation, 2007). Following these guidelines may coax you back into sleep and relieve you of a night of watching the clock and waking drained and fatigued.

Another sleep tip is to try as much as possible to maintain a regular sleep pattern. Most people get up, go to work, and at a regular time go to bed. However, it is during the weekends that this becomes a little harder for us. Maintaining a regular sleep pattern is a good way to strengthen natural circadian rhythms which regulate our sleep-wake patterns. So, even if Friday and Saturday are a little off, getting to bed at a regular time and waking at a regular Sunday through Thursday may be a good way to cut out that mid day sleepiness. Even if this regular pattern is sleeping at 3:00am and waking at 10:00am, it's better than your sleeping pattern being all over the clock!

Eating can also prevent sleep. Eating a meal before bed time can lead to stomach issues that can distract you from sleep. Even if you don't experience indigestion, heartburn, or another stomach ailment, a full stomach isn't the most comfortable feeling when one is trying to get to sleep. Additionally, restricting food and drink during the nighttime hours can prevent trips to the restroom. If you have to eat, the Sleep Foundation (2007) recommends doing so two to three hours before attempting sleep. The same goes for strenuous activities such as exercise. Exercising right before bed tends to stimulate the body and brain and prevent sleep. Additionally, body temperature has a lot to do with a proper sleep environment. Our bodies naturally cool off at night, so if you're heating up right before bed, your sleep is definitely going to be affected.

The most important thing to remember is that regular drowsiness is a huge red light. Keeping a sleep diary is a good way to track how much sleep you're getting, and how you're feeling after it. Above all, see a physician if you suspect a sleep disorder.

References:

Dement, W. Ph.D, M.D. Sleepless at Stanford. Retrieved February 27, 2008, from http://www.stanford.edu/%7Edement/sleepless.html#common

Pinel, J., P.J. (2006). Biopsychology, 6^th Edition. University of British Columbia. Pearson.

ROSPA. (2008). Driver Fatigue and Road Accidents. Retrieved February 27, 2008, from http://www.rospa.com/roadsafety/advice/driving/fatigue_facts.htm

Sleep Foundation. (2007). How Sleep Works. Retrieved February 27, 2008, from http://www.sleepfoundation.org/site/c.huIXKjM0IxF/b.2417141/k.C60C/Welcome.htm