Category Archives: learn-more-about-sleep-disorders

Preparations for a Good Night’s Sleep

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Getting a good night’s sleep can be challenging, if not downright impossible, for many individuals. Nearly a third of Americans say they struggle with being able to fall asleep a few nights per week. Sleep deprivation has been linked to several health complications including high blood pressure, obesity, poor concentration and a pervasive lack of energy to name a few. Good health and a better quality of life begins with a good night’s sleep so let’s look at a few ways to help get you that quality rest your body requires.

While you may not be able to control all the factors keeping you from a full night’s sleep, adopting healthy sleep habits will ensure you are giving your body the best possible environment for achieving a restorative night’s sleep. The number one recommended healthy sleep tip is to establish a consistent schedule. It is so tempting to stay up late and then sleep in on your days off, but that actually disrupts your sleep-wake cycle, making it even harder to fall asleep when you need to. Along with a consistent schedule, it also helps to establish a bedtime ritual to signal to your body that it is time for sleep. Whether it’s taking a warm shower, reading a book or doing some relaxing yoga every night before bed, it will help ease the transition into sleep. The one caveat to this however, is to avoid using the TV or other electronic devices as part of your nightly ritual. There has been considerable research done that suggests the lights from the screen can actually stimulate your brain making it even harder to nod off.

What you eat and drink, especially close to bedtime, can be directly related to how well you sleep at night. Eating too much as well as eating too little, can disrupt your sleep. It is recommended that you finish dinner at least four hours before bedtime to eliminate reflux, heartburn or other sleep depriving symptoms. The converse is true as well, if you eat too little for dinner and go to bed on an empty stomach, you could have a problem getting to sleep and staying asleep; a small, healthy snack before bedtime can help you nod off more quickly. Indulging in nicotine, caffeine and alcohol too close to bedtime can wreak havoc on your sleep quality as well. Even though alcohol can help you fall asleep, as it is metabolized in your system it can wake you up not too long later.

Stress is another trigger that causes insomnia. Finding ways to manage your stress levels can help alleviate insomnia. Creating a peaceful and comfortable sleep environment can help; cool, dark and quiet are ideal sleeping conditions. Physical activity throughout the day not only helps you manage stress, it also promotes better sleep at night. Work tends to be a major source of stress for many individuals, so a couple hours before bed, put away the computer and iPad and leave any emails and other work items for the next day. It will help to calm your mind and let your body wind down so you can fall asleep easier and faster.

If these strategies don’t help, and you still find yourself plagued with insomnia or just feel as if you are never rested properly, it could be a sign of another underlying condition. A visit to a sleep doctor might be in order. They can help you accurately diagnose the source of your symptoms, and a sleep study can determine if you have an undiagnosed sleep disorder that is preventing you from a good night’s sleep.

Do you talk in your sleep?

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Sleep talking, also known as somniloquy, is a very common occurrence and while it can be upsetting to those listening or to those who did the talking, it is not usually considered a medical condition. There are times however, when it is caused by another underlying sleep disorder such as sleep apnea or REM sleep behavior disorder. If that is the case, it will usually resolve itself when the sleep disorder is treated. Other causes of sleep talking include emotional stress, fever, sleep deprivation, depression, substance abuse, certain medications or day-time drowsiness.

When you observe someone talking in their sleep, it can be quite amusing to hear what they are saying; oftentimes it’s just gibberish but other times sleep talkers can carry on complete conversations in their sleep. Their chatter may be completely harmless, but there are times when it morphs into the disturbing category. It is not uncommon for sleep talkers to become vulgar or offensive and some are even known to yell or appear terrified during one of their diatribes.

As much as fifty percent of children between the ages of 3 and 10 years old experience sleep talking episodes at least a few nights per week. This usually fades as they grow older and once they reach adulthood, only about five percent continue to talk in their sleep. If sleep talking begins suddenly as an adult, or if it involves intense fear, screaming or violent actions, it is a good idea to make an appointment with a sleep specialist. In rare cases, adult onset sleep talking can be an indication of nocturnal seizures or a psychiatric disorder.

Unless there is an underlying cause for sleep talking, such as an undiagnosed sleep disorder or other type of medical condition, there is no medical treatment necessary. Since sleep talking can be disturbing to bed partners however, there are some techniques you can try to help alleviate the severity and frequency of sleep talking episodes.

• Follow a regular sleep schedule 7 days a week
• Get adequate amounts of sleep during the night
• Avoid napping during the day which can disrupt the normal sleep–wake cycle
• Ensure adequate exposure to natural light during the day which can help maintain a healthy sleep-wake cycle
• Refrain from stimulants before sleep such as caffeine, alcohol or nicotine
• Do not indulge in a heavy meal before bedtime
• Practice stress relieving techniques before bed such as yoga or meditation to help your body get into a relaxed state before attempting sleep

If these techniques don’t work, or your sleep talking episodes worsen, consider seeing a sleep doctor for a sleep study to determine if there are other conditions causing the episodes. A sleep study can diagnose a host of sleep disorders such as sleep apnea, insomnia, restless leg syndrome, narcolepsy and night terrors to name a few. If a sleep disorder is diagnosed, a sleep specialist will work with your physician to determine the proper course of treatment to resolve the issue.

Do you have signs of a sleep disorder?

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When you do not get enough sleep at night, it can have serious effects on your overall health, too. Knowing the signs of a sleep disorder can help you live a better and healthier life. According to WebMD, mental alertness and a lack of headaches aren’t the only cues of how they’re handling sleep deprivation. Skipping sleep has been linked to less-obvious problems (think headaches and even life-threatening ones and earlier death). Sometimes we choose to not get enough sleep and other times it seems to be out of our control.  But what we can choose to do is to learn the most common signs of a sleep disorder and know who to contact if we find ourselves living the signs each day. These take place when you:

  •  Are still exhausted in the morning.
  • You snore while you sleep.
  • You often sleep during the day.
  • You have a hard time falling asleep or staying asleep at night or suffer from insomnia.

Sleep isn’t the only issue you have but some other existing health condition is making it even more difficult to sleep now. These issues go hand in hand and affect one another.

Lack of sleep due to a sleep disorder can also create issues with memory, cognition, reaction, alertness, learning, social and professional relationships, mood and some serious cardiac conditions. Whether social, emotional or physical the effects, all collectively grow in risk when we do not get enough sleep due to a sleep disorder. You are not alone, though. 40 percent of American adults are sleep-deprived; the average American sleeps less than seven hours per night during the week. Meanwhile, 70 percent of adolescents also fall behind the recommended amount.

Why? There are so many reasons for this. One of our goals is to take the knowledge and expertise of our team of professionals who include Board Certified Sleep Specialists, Pulmonologists, Respiratory Therapists, and Polysomnographic Technicians. We can diagnose and treat multiple sleep disorders and have you living a better life just by improving the amount and the quality of your sleep. In the world we live in, we are constantly on the go. Remember that sleep is important and by monitoring the signs and symptoms of a sleep disorder, you could add years or reduce the risk of serious health issues down the road.

 

 

 

All about Sleepwalking

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Sleepwalking is an actual sleep disorder that causes people to physically get up and walk while they are still sleeping, typically during one of the deep stages of sleep. Sleepwalking usually involves more than just walking during sleep; it is a series of complex behaviors that are carried out while sleeping, the most obvious of which is walking. Sleepwalking disorder symptoms can range from simply sitting up in bed and looking around, to walking around the room or house, to leaving the house and even driving long distances. It is a common misconception that a sleepwalker should not be awakened. In fact, it can be quite dangerous not to wake a sleepwalker as you can see by some of the common behaviors.

According to the National Sleep Foundation, the presence of sleepwalking in the general population is estimated to be between 1% and 15%. The onset or persistence of sleepwalking in adulthood is common, and is usually not associated with any significant underlying psychiatric or psychological problems. Common triggers for sleepwalking include sleep deprivation, sedative agents including alcohol, febrile illnesses, and certain medications. Many patients who sleepwalk admit that they are embarrassed about their behaviors, especially when they learn what they did during their episode. Many of these behaviors tend to be crude, strange or sometimes hostile. It can be difficult to wake a sleepwalker up and when you do, they will probably be confused and lack any memory of the event. Episodes can occur rarely, or very often. They can even happen multiple times a night for a few nights in a row. Consulting a sleep doctor or our sleep center can help protect the sleepwalker or those around them. It will also help all parties involved get a better night’s sleep as sleep walking typically interrupts sleep for everyone.

Now you know that the symptoms can range from quiet walking about the room to agitated running or attempts to “escape.” Typically, the eyes are open with a glassy, staring appearance as the person quietly roams the house. On questioning, responses are slow or absent. If the person is returned to bed without awakening, he or she will usually not remember the event. Does any of this sound familiar to you? If you, a loved one or your child has any of these symptoms at night, our sleep doctors at any of our locations are ready to help. Our sleep centers have diagnosed and treated many people who suffered from sleepwalking and even sleep talking.Various treatment options may include behavior and lifestyle changes and recommendations, and/or prescribed medications. How you sleep tonight will affect how you feel tomorrow. Isn’t it time to diagnose your sleep disorder?

Air Quality Tied to Sleep Quality

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Are your poor sleep habits caused by something in your home? Is the air you breathe making it hard to get a good night’s sleep? It may certainly be possible. Poor sleep habits, also known as sleep hygiene are among the most common problems our society faces. We stay up too late for having to work early, we interrupt our sleep with sugar, alcohol and we overstimulate ourselves with late-night activities like movies, television and surfing the Internet rather than reading a book or listening to soft music. Many of us know that sleep is important, but how could we overlook something like air quality as the reason we don’t sleep well? This month is National Care About Your Indoor Air Month and we want you to take a look at what you’re breathing in at night.

Just like outdoor air pollution is dangerous for us, indoor air pollution has its effects, too. According to the Environmental Protection Agency, levels of indoor air pollution can be two to five times higher (and in some cases 100 times higher!) than outdoor air pollution levels. Half of the population didn’t know this which could answer the question we posed above. Often, we misinterpret the signs of indoor air pollution since we cannot typically see those harmful particles we are breathing.

According to sleep experts, your sleeping environment has a big impact on sleep hygiene. Have you ever considered things like your bedding, temperature, distracting noises, what you use your bed for or the air you breathe at night? Air quality is a main aspect of your sleep environment and therefore directly related to sleep hygiene and sleep quality. According to experts at the University of Maryland, the relationship between indoor air quality and sleep is a complex one. While we are sleeping at night, our body is recharging and restoring itself, providing us with energy to face the next day. Poor air quality in an indoor sleeping area can disrupt sleep in a number of different ways.

If we can limit our air quality problems that impact our sleep, we will be more rested and even our quality of life can improve. Sleep interruptions, according to Self Growth online, can include breathing in contaminants, animal dander, dust, and other air pollutants in large quantities while you are sleeping can result in restlessness and lack of sufficient oxygen in the blood, causing you to wake up feeling tired, cranky, and listless. They also include the deep breathing that occurs during sleep causes the body to inhale many irritating particles that agitate the respiratory system and cause coughing, sneezing, inflammation of the sinuses, and other sleep disturbing effects.

If you or someone you love is having a hard time sleeping at night, take a look at the air quality. It could be something simple or it may be more but this month is the perfect time to start feeling better and getting high-quality sleep. If you need more answers, give our sleep centers a call. Our sleep professionals can help create a list of possible lifestyle and medical reasons to answer the ultimate restless question, “Why can’t I sleep at night?”

Life with Narcolepsy

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Most people have never heard of the phrase sleep attacks, but people living with narcolepsy deal with these moments chronically. Narcolepsy is not talked about enough and many people do not know what the term truly entails. At our Glendale, Peoria and Surprise locations, we are prepared to help you live life to the fullest and treat narcolepsy so that you no longer have to suffer from its debilitating effects. Narcolepsy is a chronic brain disorder that involves poor control of sleep-wake cycles. Those suffering from this disorder experience periods of extreme daytime sleepiness and sudden, irresistible bouts of sleep that can strike at any time. These “sleep attacks” usually last a few seconds to several minutes. As many as 40 percent of people with narcolepsy are prone to automatic behavior during these “microsleeps” or “sleep attacks.”

Narcolepsy is more than just falling asleep on a whim. It can greatly affect daily activities. People may unwillingly fall asleep while at work or at school, when having a conversation, playing a game, eating a meal, or, most dangerously, when driving or operating other types of machinery. This makes everyday life very frustrating and difficult for those not being treated. Beyond just affecting sleep habits, other symptoms include cataplexy (a sudden loss of voluntary muscle tone while awake that makes a person go limp or unable to move), vivid dream-like images or hallucinations, as well as total paralysis just before falling asleep or just after waking-up.
Life with narcolepsy does not however mean that you sleep much more than those without the condition. You just may experience poor quality sleep or frequent interruptions to sleep. Most adults get an average of 8 hours of sleep which is composed of roughly four to six sleep cycles. A sleep cycle is defined as by a segment of non-rapid eye movement (NREM) sleep followed by a period of rapid eye movement (REM) sleep and this is a whole other topic we will save for later. These typical sleep cycles last 100 to 110 minutes. They begin with NREM sleep and after about 80 to 100 minutes, move into REM sleep. People who have narcolepsy often enter REM sleep within a few minutes of falling asleep, a major difference from their counterparts.

Excessive daytime sleepiness (EDS) tends to be the most common symptom experienced and is usually the first to become clinically apparent. Mental cloudiness, a lack of energy, a depressed mood, or extreme exhaustion are all signs of EDS. Sleep deprivation has become one of the most common causes of EDS among Americans. Narcolepsy has also been shown to be linked to cataplexy, sleep paralysis, hallucinations, disrupted nocturnal sleep and obesity. The most common major symptom, other than excessive daytime sleepiness EDS, is cataplexy, which occurs in about 70 percent of all people with narcolepsy. Sleep paralysis and hallucinations are somewhat less common. Only 10 to 25 percent of affected individuals, however, display all four of these major symptoms during the course of their illness.

How do we test for narcolepsy? First, you should begin by talking to your doctor who will refer you to a sleep lab for sleep tests. Narcolepsy requires several tests in order to reach a diagnosis. A sleep doctor will likely perform a physical examination as well as learn in-depth about your medical history to rule out other causes. Just because you have some symptoms of narcolepsy doesn’t mean that will be your diagnosis. Specialized sleep tests at a sleep disorder clinic also may include the polysomnogram (PSG) and the multiple sleep latency test (MSLT). In addition, questionnaires, such as the Epworth Sleepiness Scale, are often used to measure excessive daytime sleepiness.

With the diagnosis also comes treatment. Here in at PM Sleep Centers, our professionals are prepared to provide relief for you just as we have for thousands of other patients. Treatment options may include behavior and lifestyle changes and recommendations, and prescribed medications.

Life with narcolepsy comes with many challenges without a doubt, but these challenges can find some relief through education the patient, family, friends, communication and honesty, social flexibility and joining support systems. Even with treatment, narcolepsy patients may suffer from sleepiness, difficulties with attention, and cataplexy which can certainly affect the quality of interpersonal relationships and impact performance at school or work. But some relief is surely better than none at all. Contact us today to schedule a sleep test so that you can start feeling better and living life to the fullest. The good news is that narcolepsy is a manageable condition, you just have to make the first call and we are waiting to hear from you.

Sleep is More Important than You Know

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When you begin to understand the benefits of getting a good night’s sleep, you can then begin to know when you’re sleeping well and when you’re not. You become more aware of your sleep habits, your body’s needs and the effects of

How many hours of sleep do we need?

See how many hours of sleep do you need based on your age.

not sleeping enough. In fact, in studies of humans and other animals, they have discovered that sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions.

It may seem somewhat obvious to you that sleep is beneficial. No one will argue with that. Even without fully grasping what sleep does for us, we know that going without sleep for too long makes us feel terrible, and that getting a good night’s sleep can make us feel ready to take on the world.

Are you getting enough sleep? And how much sleep is enough sleep? Does it vary by age? The answer is that many of us are not getting enough sleep for whatever reason. Sleep loss and even poor-quality sleep can lead to an increase in errors at the workplace, decreased productivity, mood changes and negative effects on your relationships. To know just how much sleep you truly need, we have a graphic which will break it down for you – How Much Sleep Do You Need. Adults need 7.5-9 hours of sleep each night and this is below what many of us actually get. Teens require 8.5-10 hours each night and we know this is probably not the case for the majority, especially with the temptation of technology and social media.

What happens if you try to sleep, but you cannot? That is where we come in. We can start by doing a sleep test and diagnosing why it is that you are not sleeping enough. Asking us why you cannot sleep is the first step in fixing the problem. There are many reasons that you may not be sleeping enough, some of which include too late caffeine consumption, sleep apnea, Restless Leg Syndrome and many more.

So you know you are not getting enough sleep, but what effect is being had on your daily life? Well, in the short term, a lack of adequate sleep can affect judgment, mood, ability to learn and retain information, and may increase the risk of serious accidents and injury. In the long term, chronic sleep deprivation may lead to a host of health problems including obesity, diabetes, cardiovascular disease, and even early mortality.

Awareness can help you improve your sleep habits and in turn your safety. If you or someone you know is not getting the amount of sleep recommended by the graphic, we encourage you to come visit our sleep center and learn more about what we can do together to improve the amount and the quality of your sleep. Life is exhausting enough without getting too little sleep. Sleep more and live better with a little help from our doctors and staff.

Do I Have Sleep Apnea?

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Sleep apnea… you’ve heard it talked about, know people who have been diagnosed with it, and considering how tired you have been lately maybe you Sleep Apneaare wondering if YOU could possibly have this condition. Sleep apnea is the most common sleep disorder, and it is estimated that more than 42 million Americans suffer from some form of it; but how can you tell if you are one of those affected?

The three most common signs of obstructive sleep apnea are:

• Excessive sleepiness or lack of energy during the day
• Loud and insistent snoring
• Long pauses in breathing often accompanied with gasping while sleeping

While these are the most common symptoms, and most people with sleep apnea have them, they are not the only warning signs. Sleep apnea is also linked to hypertension (high blood pressure), frequent nighttime urination, waking up with a dry mouth or sore throat, depression, excessive weight or obesity and a chronic morning headache.

It is possible for anyone to develop this sleep disorder, however there are some individuals who have an increased risk of developing sleep apnea:

• Males over the age of 40
• Being overweight
• A family history of sleep apnea
• Having allergies
• Having a large neck or tongue
• Have any sort of nasal obstruction or sinus problem

The only way to positively determine if you have sleep apnea is to have a sleep study done. However, the first step we recommend to anyone who thinks they might be suffering from a sleep disorder is to take our online assessment. Depending on your results, you might then be prompted to follow up with a sleep study.

During a sleep study, we will record multiple biological functions while the patient is sleeping; we will monitor such things are brain wave activity, eye movement, muscle tone, heart rhythm and breathing via electrodes and monitors placed on the head, chest and legs. After the sleep study is completed, our team of doctors will be able to accurately diagnose whether or not a patient does in fact have a sleep apnea or some other type of sleep disorder.

There are several approaches to treating sleep disorders; it might be as simple as a few lifestyle changes such as losing weight or avoiding alcohol. In more severe cases however, a patient may be given medication, oxygen or a device called continuous positive airway pressure therapy (CPAP). If you or a loved one thinks they might have a sleep disorder, don’t wait to have it checked out. Individuals with undiagnosed sleep apnea often go on to develop more serious conditions such as depression or diabetes and they also have an increased risk of strokes and heart attacks among other problems.

Warning! You Could be Suffering From a Sleep Disorder

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Do you go through the day feeling unrested or groggy, even after a full night’s sleep? Are you constantly relying on caffeine or energy drinks to make it through the day? Do you have trouble staying awake during sedentary activities like watching TV, sitting down to read or riding in a vehicle? Don’t just write these symptoms off as stress or an uncomfortable mattress. A sleep assessment or a sleep study can help you and your doctor determine if you have an underlying sleep disorder that is causing your tiredness.

We all have days where we feel like we are dragging; maybe we stayed up too late or had to get up too early, however those days should be the exception to the rule – not the norm. It is estimated that over 40 million people in the United States suffer from some sort of sleep disorder and often don’t even realize it.

When our bodies are sleep deprived due to a chronic sleep disorder, they can’t function properly. It doesn’t take long before we start noticing the effects; depression, lack of mental acuity, weight gain and impaired judgment are just a few problems attributed to sleep deprivation. Sleep disorders also put you at risk for some more serious complications such as heart disease, heart attack, heart failure, irregular heartbeat, high blood pressure, stroke and diabetes.

The most common sleep disorder is sleep apnea, currently affecting more than 18 million people here in the US. It is not the only type of sleep disorder however; insomnia, restless leg syndrome, narcolepsy and sleepwalking round out the top five. There are actually more than 85 different types of sleep disorders, ranging from mild to life threatening, which makes being properly screened critical to developing a correct diagnosis and an effective treatment plan.

If you or a loved one think you might be suffering from a sleep disorder, take a minute to fill out our online assessment. Early detection and treatment of sleep disorders have been associated with significant improvements in emotional, psychological and physical wellbeing. Even a mild decrease in the quality of your sleep can considerably impact your life, so don’t wait to be tested and treated!