Having Trouble Sleeping?
Is there anything more frustrating than spending an entire night listening to the tick of the clock on your bedside table?
Stress and every day life events can often create periodic restless nights that can sap your vitality and zip. Without enough rest, you become more forgetful, have difficulty concentrating, become more accident prone, and often feel irritable. As we get older the natural aging process, certain chronic conditions, and medications can all erode your chances of a good night's rest.
Sleep disorders are more common than you might think. There are many sleep disorders, but the most common are:
is common. It includes problems with sleep, such as difficulty falling asleep and/or staying asleep, frequent night wakings, sleepiness during the day, and sleep that is not refreshing. Long-term insomnia affects your quality of life and how you perform day-to-day.
Sleep troubles may seem like just an inconvenience, but if left untreated, complications from insomnia can affect your overall health
Treatments for insomnia include changing your sleep habits, avoiding stimulants, and if necessary, sleep medication.
is a potentially serious sleep disorder that has negative affects on your health. It is a disorder marked by complete or partial airway blockage during sleep. The blocked airway reduces the amount of oxygen in your blood several times an hour throughout the night, causing frequent awakenings. Although you may not fully awaken each time, sleep is disrupted and fragmented enough to create chronic daytime sleepiness. Complications include
high blood pressure
, heart disease, stroke, kidney disease, and early death.
People with sleep apnea often snore loudly or wake up gasping for air. If you or your bed partner has any of these symptoms, call your doctor.
Sleep apnea can be successfully treated with a continuous positive airway pressure (CPAP) machine, dental devices, lifestyle changes, medications, or surgery. Treatment will also reduce your risk of complications.
Why Sleep Becomes Elusive
If you do not have a sleep disorder, and still have trouble sleeping, you are not alone. According to the National Sleep Foundation, a number of health problems can make sleeping difficult:
may have difficulty falling asleep or staying asleep because of painful joints. If you suffer from arthritis, ask your doctor about treatment for the pain.
may cause symptoms of wheezing and chronic cough, with repeated awakenings and daytime sleepiness. Raising the head of the bed may alleviate symptoms, or medication may be needed.
Respiratory ailments—Asthma, chronic interstitial lung disease, and various neuromuscular diseases can cause trouble with sleep.
Menopause—The hot flashes and breathing changes associated with menopause appear to disturb sleep. In one study, hot flashes were associated with arousals once every 8 minutes on average.
- Medication—Ask your doctor or pharmacist if your medications can cause insomnia or drowsiness, and if changing the time the drug is taken could help overcome these problems.
Going to the bathroom—An
or other conditions cause an increased need to get up and go to the bathroom through the night. These multiple trips can disturb your sleep. If you are going to the bathroom multiple times per night, discuss this with your doctor.
Chemical changes—Production of the hormone
melatonin, which influences sleep and wakefulness, changes as we get older.
Establishing Good Sleep Habits
Whether or not you have short- or long-term insomnia, your first steps will be to change the way you approach sleep. Generally, it is a combination of establishing good habits and using some common sense. Some habits may take a little longer to establish than others, but in the end, it will be worth the investment. Good sleep habits include:
Sleep Medications and Herbal Remedies
found behavioral changes provided longer-lasting benefits in the treatment of insomnia than did sleep medications. This means that these should be the first line treatment for sleep problems. Your doctor may suggest you keep a diary of your sleep and wake habits to help determine the cause of and solution to your sleeplessness.
supplements are regulated by the Food and Drug Administration (FDA). They have been known to help some people with certain sleep disorders, such as jet lag. Valerian
, an herb, has been used all over the world to induce sleep. There is mixed evidence to how effective it is though. Inform your doctor if you are taking any herbal supplements.
Remember that sleep is a necessity, not a luxury. It is as much a part of overall health as good nutrition and regular exercise, so do not settle for a few hours per night. Crawl into a comfortable bed, don your earplugs, and turn off all the lights. Sleeplessness and sleep disorders are treatable. If you try different methods and you still have problems, make an appointment with your doctor.
American Academy of Sleep Medicine
National Sleep Foundation
Better Sleep Council Canada
Canadian Sleep Society
Bradley TD, Floras JS. Sleep apnea and heart failure: Part I: obstructive sleep apnea.
Brennan R, Jan JE, Lyons CJ. Light, dark, and melatonin: emerging evidence for the importance of melatonin in ocular physiology.
Sep 22, 2006.
Buysse D. Insomnia. JAMA. 2013;309(7):706-716.
Insomnia. National Sleep Foundation website. Available at: https://sleepfoundation.org/insomnia/content/symptoms. Accessed April 25, 2016.
Insomnia. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated March 21, 2016. Accessed April 25, 2016.
Melatonin. EBSCO Natural and Alternative Treatments website. Available at: http://www.ebscohost.com/biomedical-libraries/natural-alternative-treatments. Updated August 2013. Accessed April 25, 2016.
Melatonin: In Depth. National Center for Complementary and Integrative Health website. Available at: https://nccih.nih.gov/health/melatonin#hed1. Updated april 4, 2016. Accessed April 25, 2016.
Morin CM, Koetter U, Bastien C, Ware JC, Wooten V. Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial.
Nov 1, 2005;28(11):1465-1471.
Tasali E, Mohkalesi B, VanCauter E. Obstructive sleep apnea and type 2 diabetes: interacting epidemics.
8/11/2015 DynaMed's Systematic Literature Surveillance
http://www.ebscohost.com/dynamed: Molnar MZ, Mucsi I, Novak M, et al. Association of incident obstructive sleep apnoea with outcomes in a large cohort of US veterans. Thorax. 2015 Jun 2 [Epub ahead of print].