Stop letting a sleep disorder keep you up at night… By: Rebecca Purnell, PA-C Broadlawns Sleep, Lung, and Allergy Center Each night millions of people in the U.S. struggle to fall asleep or stay asleep. The American Academy of Sleep Medicine found that 10% of adults in the U.S. have a chronic insomnia disorder (i.e. problems with sleep a minimum of three nights per week for three months or longer). Unfortunately, sleep disorders have worsened this year due to individuals struggling with anxiety and uncertainty during the COVID-19 pandemic. The National Sleep Foundation’s annual Sleep Awareness Week is March 14-20, 2021. This annual event celebrates sleep health and encourages the public to prioritize sleep to improve their overall health and well-being. Sleep Awareness Week begins during Daylight Saving Time and is a great opportunity to make positive changes to improve your sleep health. One way to improve your sleep is to practice good sleep hygiene. Some sleep hygiene tips include: - Make sleep a priority - Go to bed when you are sleepy - Maintain a comfortable cool bedroom temperature and minimize exposure to noise and light - Avoid computer and cellphone screens within 2 hours of bedtime (or use blue-blocker glasses) - Avoid heavy meals, caffeine, or alcohol before bedtime - Exercise regularly, but not 2 hours before bedtime - Try physical/mental relaxation techniques - Avoid late afternoon or evening naps - Establish a regular wake time schedule If you have tried to improve your sleep hygiene, but are still struggling with getting good night’s sleep, you may have a sleep disorder. Often, the symptoms and signs of a sleep disorders are misdiagnosed. A quick way to assess whether you may have a disorder is to answer the questions below. If you answer “yes” to any question, this may be an indicator that you have a sleep disorder. • • • • • • • Have you been told by a friend or family member that you snore? Do you often feel tired or have headaches upon awakening? Do you have daytime fatigue or sleepiness? Have you been told you stop breathing during sleep? Do you fall asleep sitting, reading, watching TV or driving? Do you have issues with memory or concentration? Do you have hypertension, weight gain, heart issues? Common sleep disorders include: obstructive sleep apnea, snoring, insomnia, narcolepsy, restless leg syndrome, sleepwalking, central sleep apnea, nightmare disorders, sleepwalking, teeth grinding, sleep-wake cycle disruptions. Living with a sleep disorder can negatively impact other areas of your health. If left untreated, sleep disorders can cause heart problems, obesity, hypertension, and memory issues. The good news is that sleep disorders can be treated, and often without the use of prescription medicine. Cpap and bipap machines, improved sleep hygiene, alternative medicine, and mental health counseling are often solutions for sleep disorders. Broadlawns Sleep, Lung, and Allergy Center is here to help. Our team of providers, certified in both adult and pediatric sleep medicine, are able to diagnose your sleep disorder and improve your sleep.
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