Sleep is something everyone needs, but many people find it difficult to get. According to the National Sleep Foundation, 50 million Americans experience chronic, long-term sleep disorders like insomnia, sleep apnea, restless leg syndrome, or narcolepsy, and an additional 20 million experience occasional sleeping problems.
Sleep deprivation interferes with daily life, including productivity, driving, and social activities, and can also have long-term effects on cardiovascular health. Recent evidence suggests chronic sleep disturbances may increase the risk of developing dementia. There are many treatment options for sleep disorders, and sometimes, simply making small lifestyle changes can help one get a better night’s sleep.
“Your body has an internal clock or circadian rhythm that naturally tells it when to wake up and go to sleep by releasing hormones and changing your body temperature,” said Deedra King, Manager of Carlsbad Medical Center’s Cardiopulmonary Services and Sleep Lab. “Often times these natural rhythms get off track causing difficulties sleeping.”
During sleep, body temperature, heart rate, and blood pressure lower to conserve energy, the brain refreshes by removing waste, and the body works to rebuild parts that have been stressed during the day. Lack of sleep is associated with many different disorders. Not getting the proper amount of sleep does not allow the body to rejuvenate.
Most people who have difficulty sleeping can make lifestyle changes and see improvements in their quality of sleep. They should go to bed and wake up at the same time every day, exercise daily, and avoid alcohol or caffeine before bedtime. If possible, they should try not to eat a large meal two to three hours before bedtime and make sure they have a relaxing bedtime routine and only use their bed for sleeping.
Research has recently shown that the use of electronic devices immediately before bed can disrupt circadian rhythms. Cell phones and laptops emit blue light that tells one’s body it is time to wake up. Everyone should stop using electronic devices at least 30 minutes before bedtime.
“If lifestyle changes do not help you sleep better, you may need to see a doctor and talk about treatment options,” said King. “Your physician might suggest you do a sleep study, and home sleep studies are making it easier than ever to get this kind of testing done.”
Those interested should speak with their primary care provider if they are having difficulty sleeping. To find a provider, visit www.PecosValleyDocs.com. For more information on Carlsbad Medical Center’s Sleep Lab and the testing options available, visit www.CarlsbadMedicalCenter.com/sleep-disorders-center.
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