Explore the lesser-known aspects of sleep paralysis, including its causes, prevalence, cultural interpretations, and potential remedies.

7 little-known facts about sleep paralysis

1. Sleep paralysis is more common than you might expect.

Research suggests that around 8% of the general population experiences sleep paralysis at some point in their lives. However, certain demographic groups, such as students, people with psychiatric conditions like anxiety or depression, and those with sleep disorders, have a higher likelihood of experiencing sleep paralysis episodes.

2. Different cultures have attempted to explain sleep paralysis through folklore and mythology.

Across the globe, various names and interpretations have emerged, such as the “pisadeira” in Brazil and the “kanashibari” in Japan. In some folklore, sleep paralysis is associated with demons or malevolent spirits that sit on your chest, causing pressure and immobilization. Similarly, stories of alien abductions often parallel the sensations and hallucinations reported during sleep paralysis episodes.

3. You may have vivid hallucinations during sleep paralysis.

One of the most unnerving aspects of sleep paralysis is the presence of vivid and active hallucinations. These hallucinations can take various forms, from dark figures lurking in the room to menacing creatures sitting on your chest. Some researchers believe that these hallucinations stem from the brain’s inability to properly transition between sleep and wakefulness, leading to the blending of dream imagery with the individual’s sense of reality.

4. Several factors can trigger episodes of sleep paralysis.

Sleep deprivation, irregular sleep schedules, and sleep disorders such as narcolepsy have been associated with an increased likelihood of sleep paralysis. In fact, one team of researchers was able to induce episodes of sleep paralysis by depriving participants of REM sleep—a finding that backs up studies pointing to disrupted sleep as a high risk factor. Additionally, stress, anxiety, certain medications, and sleep position have been identified as potential triggers.

5. Sleep paralysis is closely tied to REM sleep.

Normally, your brain prevents your muscles from moving while you’re in REM sleep. It’s a way your brain protects you from acting out your dreams and hurting yourself in your sleep. Sleep paralysis occurs when you regain awareness while you’re either falling asleep or waking up. During sleep paralysis, the vivid dreams of REM sleep can spill over into emerging wakefulness, leading to hallucinations. Research has proposed that overactivation of the amygdala, the brain region responsible for processing emotions and fear, may contribute to the intense feelings of terror experienced during an episode of sleep paralysis.

6. Other sleep disorders may raise the risk of sleep paralysis.

Sleep disorders such as narcolepsy and sleep apnea have been linked to an increased likelihood of experiencing sleep paralysis. Narcolepsy, a neurological disorder characterized by excessive daytime sleepiness and sudden sleep attacks, often involves episodes of sleep paralysis. Sleep apnea, which causes breathing interruptions during sleep, may lead to sleep fragmentation and an increased risk of sleep paralysis.

7. There’s no definitive cure for sleep paralysis.

Treatment of sleep paralysis is aimed at whatever causes it to occur. Several strategies can help manage and reduce its frequency. Because sleep deprivation may trigger sleep paralysis, aim to get 7 or more hours of sleep regularly. Establishing regular sleep patterns, managing stress levels, and improving sleep hygiene can be beneficial. Treating any underlying sleep disorders, such as narcolepsy or sleep apnea, can also help alleviate the recurrence of sleep paralysis symptoms.

Medical review by Rafael Sepulveda-Acosta MD, D-ABOM

Related:

• Sleep paralysis: The devil, the ghost & the old hag

Authored by: Kate Robards

The post What you never knew about sleep paralysis appeared first on Sleep Education.

The struggle for parking spaces

Truck drivers are confronted daily with insufficient truck parking spaces. There is currently only one parking space for every 11 trucks on the road. This places pressure on truck drivers to find a secure spot to rest within the limits of their legal work hours, pushing them to make risky decisions to meet their work obligations. As a result, many drivers resort to parking on freeway off-ramps, side streets, and retail parking lots.

Legislative efforts

Both Democrat and Republican lawmakers in Congress have joined forces to address this issue. They are backing bills that would allocate $755 million to build additional truck parking spots nationwide. Truckers are relying on this legislation to provide them with safe places to rest during their mandatory breaks.

Fatigue and drowsy driving

Truck drivers operate under federally mandated “Hours of Service” regulations that aim to prevent fatigue-related accidents. However, recent changes to these regulations have raised concerns about the impact on road safety. Longer on-duty times may lead to fatigue, which impairs a driver’s performance behind the wheel. Fatigue can compromise a driver’s ability to maintain necessary skills like eye-hand coordination and manual dexterity, leading to an increased risk of accidents.

Recent research suggests truck drivers sleep, on average, about 6.2 hours per day before driving, which is less than the recommended 7 or more hours the AASM recommends. Additionally, drivers traveling between time zones may face an additional burden of fatigue. For truckers, the effect of shifting time zones is amplified given their non-traditional work schedule, raising the risk of drowsy driving accidents.

Scheduling variations pose a safety risk as well. Truckers may experience shift work disorder, which occurs when you have difficulties adjusting to your wake and sleep times due to your work schedule. Shift work disorder causes you to have trouble sleeping or be severely tired.

Watch this video for truckers to understand the signs, causes, and consequences of driver fatigue.

The role of sleep apnea

While long work hours can contribute to fatigue, sleep apnea may also play a role. Sleep apnea is a common sleep disorder characterized by pauses in breathing during sleep, leading to poor quality sleep and daytime drowsiness. Sleep apnea can impair drivers’ ability to stay alert and attentive behind the wheel. Estimates into the prevalence of sleep apnea among truck drivers vary; most likely, around 40% of truckers have the sleep disorder.

Despite its potential impact on road safety, there is no federal requirement for sleep apnea testing for commercial motor vehicle drivers. Some drivers fear that undergoing a sleep study and getting diagnosed with sleep apnea could jeopardize their jobs. However, it’s essential to recognize that sleep apnea is treatable. Your medical provider or a sleep doctor can help you select a treatment plan that is right for you.

Conclusion

The shortage of truck parking spaces has become a major roadblock for truck drivers. The constant search for a safe resting place leaves many drivers sleep-deprived and prone to drowsy driving accidents. Providing rest and parking for truck drivers is more than just a convenience, it’s a step toward ensuring safety on the road.

Medical review by John Saito, MD

Related:

• Study shows high rate of truckers with undiagnosed sleep apnea
• Sleep apnea, shift work a danger on the roads and rails

Authored by: Kate Robards

The post The growing shortage of truck parking: A ticking time bomb for drowsy driving accidents appeared first on Sleep Education.

Understand the significance of chronic insomnia, its impact on health and daily life, and the most effective treatment available.

The ripple effect on health

Chronic insomnia goes beyond the occasional sleepless night. It involves persistent difficulties in falling asleep, staying asleep, or waking up earlier than desired, regardless of the time spent in bed.

People experiencing chronic insomnia may have a range of symptoms, including daytime fatigue, concentration issues, irritability, dissatisfaction with sleep, and low energy.

Research suggests that chronic insomnia increases the risk of mental health problems such as depression, anxiety, and substance abuse. Additionally, impaired sleep has been linked to Alzheimer’s disease, while recent studies indicate a 28% higher likelihood of developing Type 2 diabetes among those with insomnia. The toll on work and school performance is also significant, with insomnia-associated accidents, errors, and decreased productivity costing the US over $100 billion annually.

Insomnia: An uninvited guest that stays too long

Chronic insomnia is not a fleeting condition; it persists for at least three nights a week over a span of three months. Its lasting impact on physical and mental well-being demands attention and treatment. Ignoring chronic insomnia can lead to long-term health issues and a compromised quality of life.

The gold standard of insomnia treatment

Thankfully, there is hope for those experiencing chronic insomnia. Cognitive behavioral therapy for insomnia (CBT-I) stands as the gold standard in treatment. CBT-I combines behavioral strategies, such as establishing a consistent sleep schedule and leaving the bed when sleep proves elusive, with cognitive strategies that challenge negative thoughts about sleep. This holistic approach is tailored to each person’s specific needs and symptoms.

Shining a spotlight on insomnia

With June’s Insomnia Awareness Night, the AASM and SBSM aim to shed light on this sleep disorder.

The AASM social media accounts shared facts, stats, and videos throughout the night.

If you or someone you know is experiencing chronic insomnia, seek support from a health care professional. Remember, a good night’s sleep is not a luxury; it’s a necessity for a vibrant, fulfilling existence.

Since 2014, Insomnia Awareness Night has been held nationally to provide education and support for those living with chronic insomnia. Learn more about Insomnia Awareness Night or find an AASM-accredited member sleep center in your area.

Authored by: Kate Robards

The post Shedding light on sleepless nights appeared first on Sleep Education.

The post Wake Up Narcolepsy to host national conference and patient summit appeared first on Sleep Education.

Allergy symptoms make it hard to get a good night’s rest

One of the most common symptoms of seasonal allergies is nasal congestion. This can make it difficult to breathe through the nose, which can lead to snoring or worsen obstructive sleep apnea. When we sleep, our muscles relax, including the muscles that keep our airways open. When we have allergies, the congestion often leads to mouth-breathing, which can make it even harder to keep our airways open, leading to disrupted sleep.

Another common symptom of allergies is itching, particularly in the eyes and nose. This itching can be especially bothersome at night, making it hard to fall asleep and stay asleep. Additionally, scratching can lead to inflammation and swelling, which can worsen congestion and make breathing even more difficult.

Seasonal allergies can also cause sneezing and coughing, which can be disruptive to sleep. Sneezing and post-nasal drip with persistent nighttime cough can disrupt our sleep, wake us up, and make it hard to fall back to sleep. Additionally, these repeated movements can cause muscle soreness and fatigue, which can further impact our ability to get a good night’s rest.

Allergies can also lead to fatigue. This can make it hard to stay awake during the day and can lead to difficulties concentrating or focusing. When we are tired, we are also more prone to accidents, both at home and at work.

Address allergies to sleep better

Fortunately, there are some steps we can take to help alleviate the symptoms of seasonal allergies and improve our sleep quality. One of the most important things we can do is to try to reduce our exposure to allergens. This may mean staying indoors during peak allergy season, using air purifiers, or wearing a mask when we are outside. The Asthma and Allergy Foundation of America offers additional tips for controlling allergens at home.

We can also try using over-the-counter medications, such as antihistamines, decongestants, and nasal sprays. These medications can help reduce inflammation and alleviate congestion, making it easier to breathe and sleep. Additionally, consider nasal saline spray or irrigation to help flush out allergens and alleviate nasal congestion.

Remember also that seasonal allergies can trigger asthma flare and cause sinus infection in those who are at risk. Optimizing treatment of these co-existing conditions will improve sleep health and general well-being.

It is also important to maintain healthy sleep habits. This means establishing a regular sleep routine, avoiding caffeine and alcohol before bed, and creating a cool, quiet, and comfortable sleeping environment.

Don’t let seasonal allergies ruin your sleep

Seasonal allergies can be a nuisance, but with a little effort, we can minimize their impact on our sleep and daily lives. By taking steps to reduce our exposure to allergens and utilizing medications and good sleep hygiene practices, we can get the restful sleep we need to feel our best.

Medical review by John Saito, MD 

Related:

• Sleep tips for the summer

Authored by: Kate Robards

The post How seasonal allergies affect sleep appeared first on Sleep Education.

With even commonly-abused substances like cannabis causing sleep problems in more than 40% of those trying to quit, sleep deprivation is a serious concern for anyone struggling with a substance use disorder, and should be understood in the interest of effective self-care.

The road to recovery is never easy, but by consciously working to understand the link between sleep deprivation and addiction, those struggling with substance misuse can make the road ahead that much easier. If you’re struggling with addiction and sleep difficulties, here’s a closer look at how you can better manage the impact of addiction on your sleep and minimize the challenges preventing a speedy recovery.

The relationship between sleep deprivation and addiction

From regular users to those who are almost completely recovered, substance addictions of all kinds have been shown to have a close relationship with a person’s sleeping habits. Alcohol, for example, has been shown to decrease quality of sleep by around 9% even at lower doses, preventing REM sleep as the relaxing effects wear off after the last drink.

Sleep issues are also common among people who use illicit drugs, with heavy stimulants like cocaine and amphetamines making it near-impossible for the mind to relax when under the influence, and insomnia being a common withdrawal symptom when people come off these substances.

Frustratingly, the sleep issues caused by substance abuse such as sleep apnea, insomnia, and disturbances in sleep cycles can make it harder for addicted people to stay sober. The irritation of sleep problems can make it easy to turn to a substance as a quick-and-easy solution, creating a vicious cycle that ultimately makes recovery harder in the long run.

A vicious cycle

The pain and discomfort that comes with addiction recovery can make a person more vulnerable to sleep issues, but this relationship can also work in reverse.

Research has shown that people who experience sleep deprivation and unhealthy sleep cycles are at greater risk of developing substance use disorders. Drugs like cannabis, Ambien, and alcohol are all popular go-to drugs for those experiencing sleep issues, and on the flip side, people who feel fatigued and groggy in their waking life can turn to stimulants in order to keep feeling functional.

Research shows that sleep can have a drastic impact on helping the brain conduct important tasks, such as clearing out potentially dangerous substances like beta-amyloid proteins. Research has found that even one night of sleep deprivation can increase the amount of beta-amyloid in the brain.

With sleep deprivation being shown to hinder cognitive function and judgment, not getting enough sleep can also make it harder for people to manage their impulses and avoid making impulsive decisions that lead to relapse.

With sleep issues worsening the health problems associated with addiction, and addictions giving rise to sleep issues, the vicious cycle created between sleep deprivation and addiction can compound the challenge of recovering from one or both of these issues and make it especially important to understand how one side influences the other.

Getting your sleep back on track

If you’re dealing with insomnia while recovering from addiction, it can feel like you’re fighting an unwinnable war as you try to prevent both negative influences from overwhelming you. Though it won’t be easy, alongside seeking professional treatment for insomnia, there are always ways to help along your recovery, manage this cyclical relationship, and maximize your chances of achieving a high standard of sleep.

Get the help you need with recovery

One of the key things to bear in mind when struggling with sleep and addiction is that making a full recovery from your addiction will drastically improve your quality of sleep. With this in mind, it’s important to remember there are resources available for people struggling with addiction, sleep deprivation, and a combination of both.

Seeking professional assistance with any mental health problem can be daunting, especially when you’ve never discussed your mental health challenges openly in the past.

Once you can get over this initial hurdle, the right help will allow you to flesh out a clear roadmap to recovery, and benefit from the expertise of people who will show you you’re not alone in the challenges you’re facing.

Seek support for sleep problems

Whether your addiction is mild or severe, everyone can make positive changes to their daily routine and habits that will help them improve their overall quality of sleep. In many cases, improving your sleep habits can improve your sleep.

If you continue to experience poor sleep or insomnia, seek help from your doctor or the sleep team at an accredited health care center.

The recommended treatment for insomnia is cognitive behavioral therapy (CBT-I). It addresses the thoughts and behaviors that keep you from sleeping well. The Society of Behavioral Sleep Medicine has a directory of behavioral sleep medicine providers who offer CBT-I.

Final thought

Addiction and sleep deprivation have a complex reciprocal relationship that can make the road to recovery even harder. However, by understanding this link, seeking the professional help you need, and adopting healthier sleeping habits, you’ll be able to develop a healthier relationship with sleep and move more confidently toward your benchmarks for recovery.

As you face the challenges of addiction recovery and its effects on sleep, we hope this guide has helped you understand the state of your health, take charge of your recovery, and look forward to a higher quality of sleep each night.

Medical review by John Saito, MD

Related:

• Opioid use, pain linked to sleep problems
• Sleeping pills, stimulants & prescription drug abuse
• Multiple mood and anxiety disorders cause insomnia

Authored by: Sophie Bishop

Sophie Bishop is a medical journalist. Sophie aims to spread awareness through her writing around issues to do with mental health and well-being and is looking to connect with an engaged audience. Contact Sophie via her website: https://sophiebishop.uk/.

The post Understanding the relationship between sleep deprivation and addiction appeared first on Sleep Education.

In this article, we will explore how sleep quality differs by geographic location in the U.S.

Factors influencing sleep quality

First, let’s look at the factors that can influence sleep quality. These include temperature, humidity, altitude, noise, light pollution, and socioeconomic factors such as stress levels and access to health care. These factors can impact the quantity and quality of sleep that individuals get each night.

• Temperature can affect sleep quality. People who live in warmer climates tend to have more difficulty sleeping, especially during the summer months. The humidity levels in these areas can also contribute to sleep disturbances, making it harder to fall and stay asleep. Conversely, those who live in colder climates may find it easier to sleep, as cooler temperatures can promote better sleep.
• Altitude is another factor that can affect sleep quality. Individuals who live at higher altitudes may experience sleep disturbances due to decreased oxygen levels.
• Noise pollution can also be a significant factor, especially for those who live in urban areas or near major transportation hubs.
• Light pollution is another factor that can impact sleep quality. Light from streetlights, cars, and buildings can disrupt the body’s natural sleep-wake cycle, making it harder to fall asleep and stay asleep. Additionally, people who work night shifts or have irregular sleep schedules may be more susceptible to the negative effects of light pollution.
• Socioeconomic factors can also play a role in sleep quality. Individuals who experience high levels of stress due to work, financial difficulties, or other factors may have trouble sleeping.
• Lack of access to health care can also contribute to sleep problems, as individuals with undiagnosed sleep disorders may not receive the treatment they need to improve their sleep quality.

How does sleep differ by region?

Recently, U.S. News & World Report‘s 360 Reviews conducted a study to discover the best – and worst – cities for sleep in the U.S. By scoring each city by a variety of factors, including road noise, air quality, and more, the study ranked the top 50 cities in the U.S.

Among the top cities for sleep health are Austin, TX; Raleigh, NC; and Fort Worth, TX. The worst? Philadelphia, PA, ranks at the top, followed by Miami, FL, and Detroit, MI.

How do the findings stack up against existing research?

According to a study conducted by the Centers for Disease Control and Prevention (CDC), states in the southeastern United States have higher rates of insufficient sleep than those in other regions of the country. This may be due to the warmer temperatures and higher humidity levels in these areas, which can make it harder to sleep comfortably. Studies have also shown that this region has a higher prevalence of obesity and other chronic conditions, which can affect sleep.

A data brief from the National Center for Health Statistics found that the percentage of adults who had trouble falling asleep increased as the place of residence became more rural. Socioeconomic factors, such as education or income level, may affect this.

Altitude can also impact sleep quality. According to a study published in the Journal of Clinical Sleep Medicine, individuals who live at higher altitudes may report more sleep disturbances than those who live at lower elevations. This is likely due to the decreased oxygen levels at higher altitudes, which can make it harder to fall asleep and stay asleep.

How to get better sleep

Sleep quality can vary greatly depending on geographic location in the U.S. Factors such as temperature, humidity, altitude, noise pollution, light pollution, and socioeconomic factors can all contribute to sleep disturbances.

Products, such as blackout curtains, eye masks, or white noise machines, can help if environmental factors are disrupting sleep.

However, constantly feeling tired or sleeping poorly may point to more than a disruptive environment. These may be signs of an underlying sleep disorder. Individuals who experience sleep problems should talk to their health care provider to determine the underlying cause of their sleep disturbances and develop a plan to improve their sleep quality.

Authored by: Kate Robards

The post Where you live may affect how well you sleep appeared first on Sleep Education.

There is evidence to suggest that sleep can have an impact on epilepsy, and epilepsy can contribute to sleep problems.

Sleep deprivation may trigger seizures

For people with epilepsy, sleep deprivation has been linked to an increased risk of seizures. This may be because sleep deprivation can disrupt the normal functioning of the brain, leading to an increase in abnormal electrical activity that can trigger seizures.

It’s important for people with epilepsy to get enough high-quality sleep to help manage their condition.

Sleep disorders linked to epilepsy

In addition, certain sleep disorders, such as sleep apnea, have also been linked to an increased risk of epilepsy. Sleep apnea is a condition in which a person’s airways become blocked during sleep, interrupting their breathing. This can cause the brain to become oxygen-deprived, which may increase the risk of seizures.

Epilepsy may be linked to other sleep disorders as well. One study found that 43 percent of participants with epilepsy had clinically significant insomnia. In this sample, researchers found that insomnia was associated with poor short-term seizure control and worsened quality of life.

How epilepsy impacts sleep

While sleep problems may affect symptoms of epilepsy, epilepsy can also worsen the ability to get good sleep or worsen existing sleep disorders.

Nighttime seizures can lead to sleep disruptions or awakenings. In fact, the Epilepsy Society notes that, for some people, the effects of having a seizure may upset sleep patterns for several days.

Also, some drugs used to treat epilepsy may interfere with sleep. Some medications may make people sleepier or lead to problems falling or staying asleep.

Managing sleep and epilepsy

Getting adequate, high-quality sleep may help to reduce the frequency and severity of seizures in people with epilepsy. Follow these 14 tips to improve your sleep.

People with trouble sleeping should speak with a health care provider to identify the cause of their sleep problems.

Medical review by Rafael J. Sepulveda-Acosta, MD

Related:

• Insomnia, poor sleep common in patients with epilepsy
• Brain chemical could be key to happiness

Authored by: Kate Robards

The post A lack of sleep may trigger seizures in epilepsy appeared first on Sleep Education.

“This campaign will raise national awareness of obstructive sleep apnea and encourage undiagnosed patients to advocate for themselves and seek treatment.”

– Jennifer Martin, a licensed clinical psychologist and president of the AASM

Obstructive sleep apnea affects nearly 30 million adults in the U.S. Approximately 80% of these cases are undiagnosed, costing the U.S. more than $149 billion annually in health care costs, lost work productivity, and workplace and motor vehicle accidents.

This campaign explains that untreated sleep apnea is “More than a Snore.” It affects your long-term health and quality of life. Untreated sleep apnea increases the risk of other health problems such as cardiovascular disease, Type 2 diabetes, and depression.

Common symptoms of sleep apnea include snoring and gasping for air during sleep. If you feel tired or unrefreshed after waking up even though you have had a full night of sleep, it may be due to sleep apnea.

Think you might have sleep apnea? If you have common symptoms, talk to your doctor to find out if testing and treatment are necessary.

There are several treatments for sleep apnea, including CPAP therapy, which uses mild levels of air pressure, provided through a mask, to keep the throat open during sleep. Oral appliances, weight loss, surgery, and positional therapy also can be options for treatment.

To learn more about sleep apnea and get resources to talk to your doctor about your sleep, visit www.countonsleep.org.

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The “More than a Snore” campaign is a collaborative project funded through a grant awarded to the American Academy of Sleep Medicine by the Centers for Disease Control and Prevention’s National Center for Chronic Disease Prevention and Health Promotion. For a complete list of partnering organizations, click here.

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Sleep and COPD are connected in several ways.

Breathing difficulties from COPD affect sleep

People with COPD may experience sleep disturbances due to their condition. They may experience symptoms such as coughing, wheezing, and shortness of breath. These symptoms can be particularly severe at night, making it difficult for people with COPD to get a good night’s sleep.

Breathing difficulties can make it difficult to fall asleep and stay asleep, leading to poor sleep quality and a condition known as obstructive sleep apnea. Sleep apnea is a sleep disorder in which a person’s airway becomes blocked during sleep, causing them to stop breathing briefly. This can lead to disrupted sleep and a range of health problems, including heart disease and stroke.

When COPD and sleep apnea occur together, it’s known as “overlap syndrome.” Combined, these two conditions cause a major drop in oxygen during sleep, which increases the risk of chronic health problems.

Sleep problems can worsen COPD symptoms

Poor sleep can worsen symptoms of COPD, as the body relies on sleep to repair and regenerate. Lack of sleep can lead to fatigue and increased inflammation in the body, which can make breathing difficulties worse.

Lack of sleep can also weaken the immune system, making a person more susceptible to respiratory infections, which are a common complication of COPD. In turn, illness can worsen COPD symptoms and make it even harder to sleep.

Also, a recent study found a link between poor sleep and an increased risk of life-threatening COPD flare-ups. The risk for these flare-ups, which are sudden bouts of worsened breathing, was 25 to 95 percent higher in people with poor sleep.

Conclusion

Sleep and COPD are connected in that COPD can cause sleep disturbances, and sleep disturbances can worsen the symptoms of COPD.

It’s important for people with COPD to prioritize healthy sleep habits and seek help if they’re experiencing sleep problems. By addressing your sleep needs, you can improve your symptoms and overall health.

Medical review by Reeba Mathew MD, FCCP

Related:

• Sleeping pills could have harmful side effects for COPD patients
• Insomnia a risk for chronic obstructive pulmonary patients

Authored by:

Kate Robards

The post Sleeping with COPD appeared first on Sleep Education.