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Sleep Disorder

Sleep Disorder

Sleeping allows you to learn and develop memories, and it is also necessary for a number of brain activities such as nerve coordination. Sleep disorder or poor quality sleep increase the risk of high blood pressure, cardiovascular disease, diabetes, depression, and obesity. There are many sleep disorders but you will get the medical help you need.

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What is sleep?

What makes you sleep?

There are two mechanisms that work together to regulate your sleeping:

  • Circadian rhythm which regulates your sleeping patterns and causes you to feel sleepy at night.
  • Sleep-wake homeostasis that reminds the body to sleep after a specific amount of time and controls sleep intensity. This sleep urge grows stronger with each hour you are awake.

How much sleep do you need?

Your sleep needs vary as you get older, although this varies greatly among people of the same age.

  • Babies can sleep up to 16 to 18 hours each day.
  • School-age children and teenagers need around 9.5 hours of sleep every night.
  • Most individuals require 7-9 hours of sleep every night. However, after the age of 60, nightly sleep becomes shorter, lighter, and more frequently disturbed by repeated awakenings.

How to get a good night's sleep?

  • Establish a routine: go to bed and wake up at the same time every day.
  • Exercise 20 to 30 minutes every day but no later than a couple of hours before bedtime
  • Avoid caffeine and nicotine late in the day.
  • Try to relax before bed by taking a warm bath, reading, or engaging in another soothing activity.
  • Avoid bright lights and noise and don’t watch TV in your bedroom

What are the Sleeping stages?

There are two forms of sleep: rapid eye movement (REM) sleep and non-REM sleep (which has three different stages). On an average night, you go through all the non-REM and REM sleep stages several times.

  • Non-REM sleep in Stage 1 is a shift from alertness to sleep. It just lasts a few minutes. Your heartbeat, breathing, and eye movements all slow down during this period, and your muscles relax. Your brain waves begin to slow down from their normal alertness patterns as well.
  • Stage 2 non-REM sleep is a light sleep period. You spend the most time in stage 2 of sleep than in any other stage. Your pulse rate and breathing rate both slow down, and your muscles relax even more. Your body temperature drops and your eye movements stop.
  • Non-REM sleep stage 3 is the deep sleep period that allows you to wake up feeling refreshed. Your heart rate and breathing rate are at their lowest during this stage, and your muscles are relaxed. It may be difficult to wake you up. Brain waves slow down even more.
  • REM sleep begins around 90 minutes after falling asleep. Your eyes move fast from side to side behind closed eyelids. Your breathing becomes more rapid, and your heart rate and blood pressure reach values equivalent to those of a fully awake individual. REM sleep is when you have the majority of your dreams. Your arm and leg muscles become temporarily paralysed, making it impossible for you to act out your dreams.

Newborn sleeping on crescent shaped pillow

Discover more about Sleep Disorder

What are sleep disorders?

Sleep disorders can disturb your normal sleep patterns. Some major types of sleep disorder include

  • Insomnia is defined as the inability to fall and remain asleep. This is the most common sleep disorder.
  • Sleep apnea is a breathing problem that causes you to stop breathing for 10 seconds or longer while sleeping.
  • Restless leg syndrome (RLS) is characterized by a tingling or prickly sensation in your legs as well as a strong desire to move them.

What are the symptoms of a sleep disorder?

Signs that may indicate having a sleep disorder include:

  • Taking more than 30 minutes each night to fall asleep.
  • Waking up several times and having difficulties getting back to sleep.
  • Feeling sleepy during the day.
  • Snoring loudly or gasping for air.
  • Having tingling feelings in the legs or arms that are relieved by moving or massaging them.
Having episodes of sudden muscle weakness when you are angry or fearful, or when you laugh

What are the different treatment options?

  • Having good sleep habits.
  • Relaxation exercises might help alleviate worry.
  • Using a CPAP (continuous positive airway pressure) machine for sleep apnea
  • Medicines, including sleeping pills. It is usually recommended for a short period of time.
  • Natural products, such as melatonin.

Woman sad to wake up early in morning wears sleepmask on forehead neck pillow casual jumper needs more rest isolated on yellow. people napping and sleeping concept. Sleep disorder concept.