Poor Sleep – Sleep Education https://sleepeducation.org Thu, 17 Aug 2023 19:25:16 +0000 en-US hourly 1 https://wordpress.org/?v=6.3 What you never knew about sleep paralysis https://sleepeducation.org/what-you-never-knew-about-sleep-paralysis/ Thu, 17 Aug 2023 19:25:16 +0000 https://sleepeducation.org/?p=5700 Sleep paralysis is an intriguing and often unnerving phenomenon. Defined as a temporary inability to move or speak while transitioning between sleep and wakefulness, sleep paralysis can be accompanied by vivid hallucinations and a sense of "impending doom." Explore the lesser-known aspects of sleep paralysis, including its causes, prevalence, cultural interpretations, and potential remedies. 7 [...]

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Sleep paralysis is an intriguing and often unnerving phenomenon. Defined as a temporary inability to move or speak while transitioning between sleep and wakefulness, sleep paralysis can be accompanied by vivid hallucinations and a sense of “impending doom.”

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:

Authored by: Kate Robards

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Shedding light on sleepless nights https://sleepeducation.org/shedding-light-on-sleepless-nights/ Fri, 30 Jun 2023 16:09:27 +0000 https://sleepeducation.org/?p=5647 June may boast the shortest nights of the year, but for those experiencing chronic insomnia, every night feels like an eternity. This sleep disorder affects millions worldwide, prompting the American Academy of Sleep Medicine (AASM) and the Society of Behavioral Sleep Medicine (SBSM) to designate June 21 as Insomnia Awareness Night. Understand the significance of [...]

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June may boast the shortest nights of the year, but for those experiencing chronic insomnia, every night feels like an eternity. This sleep disorder affects millions worldwide, prompting the American Academy of Sleep Medicine (AASM) and the Society of Behavioral Sleep Medicine (SBSM) to designate June 21 as Insomnia Awareness Night.

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

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How seasonal allergies affect sleep https://sleepeducation.org/how-seasonal-allergies-affect-sleep/ Wed, 10 May 2023 18:34:36 +0000 https://sleepeducation.org/?p=5621 Seasonal allergies can have a significant impact on our daily lives, including our ability to get a good night's sleep. As the seasons change, many people suffer from allergies due to the increase of pollen, dust, and other allergens in the air. These allergies can cause a range of symptoms that can disrupt our sleep [...]

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Seasonal allergies can have a significant impact on our daily lives, including our ability to get a good night’s sleep. As the seasons change, many people suffer from allergies due to the increase of pollen, dust, and other allergens in the air. These allergies can cause a range of symptoms that can disrupt our sleep patterns and leave us feeling tired and irritable.

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:

Authored by: Kate Robards

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Understanding the relationship between sleep deprivation and addiction https://sleepeducation.org/understanding-relationship-between-sleep-deprivation-addiction/ Wed, 29 Mar 2023 17:13:13 +0000 https://sleepeducation.org/?p=5594 Just like more organically occurring mental health problems like anxiety or post-traumatic stress disorder, substance addiction has an inexorable link to the quality of a person’s sleep. 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 [...]

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Just like more organically occurring mental health problems like anxiety or post-traumatic stress disorder, substance addiction has an inexorable link to the quality of a person’s sleep.

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:

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/.

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Where you live may affect how well you sleep https://sleepeducation.org/where-you-live-may-affect-how-well-you-sleep/ Fri, 24 Mar 2023 15:45:22 +0000 https://sleepeducation.org/?p=5581 Sleep is essential for our overall health and well-being. The amount and quality of sleep we get can vary depending on numerous factors, including our geographic location. The United States is a vast country with diverse landscapes, climates, and cultures, and these factors can have a significant impact on the sleep quality of its residents. [...]

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Sleep is essential for our overall health and well-being. The amount and quality of sleep we get can vary depending on numerous factors, including our geographic location. The United States is a vast country with diverse landscapes, climates, and cultures, and these factors can have a significant impact on the sleep quality of its residents.

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

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A lack of sleep may trigger seizures in epilepsy https://sleepeducation.org/a-lack-of-sleep-may-trigger-seizures-in-epilepsy/ Fri, 24 Feb 2023 19:23:36 +0000 https://sleepeducation.org/?p=5568 Epilepsy is a neurological disorder that is characterized by recurring seizures. The exact cause of epilepsy is not always known, but it is thought to be related to abnormal electrical activity in the brain. There is evidence to suggest that sleep can have an impact on epilepsy, and epilepsy can contribute to sleep problems. Sleep [...]

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Epilepsy is a neurological disorder that is characterized by recurring seizures. The exact cause of epilepsy is not always known, but it is thought to be related to abnormal electrical activity in the brain.

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:

Authored by: Kate Robards

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Sleeping with COPD https://sleepeducation.org/sleeping-copd/ Tue, 31 Jan 2023 20:07:42 +0000 https://sleepeducation.org/?p=5483 Chronic obstructive pulmonary disease (COPD) is a lung condition that can make it difficult to breathe. According to one survey, about 40 percent of people with COPD report that getting a good night’s sleep can be a challenge. Sleep and COPD are connected in several ways. Breathing difficulties from COPD affect sleep People with COPD [...]

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Chronic obstructive pulmonary disease (COPD) is a lung condition that can make it difficult to breathe. According to one survey, about 40 percent of people with COPD report that getting a good night’s sleep can be a challenge.

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:

Authored by:

Kate Robards

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Sleep disorders in children https://sleepeducation.org/sleep-disorders-in-children/ Tue, 10 Jan 2023 09:00:06 +0000 https://sleepeducation.org/?p=4993 Sleep problems are common among children. While some sleep problems may go away as a child grows and develops, other ongoing problems may be a sign of a sleep disorder. In fact, recent research suggests that childhood sleep problems may predict sleep problems in adulthood. Does my child have a sleep problem? Up to 50% [...]

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Sleep problems are common among children. While some sleep problems may go away as a child grows and develops, other ongoing problems may be a sign of a sleep disorder. In fact, recent research suggests that childhood sleep problems may predict sleep problems in adulthood.

Does my child have a sleep problem?

Up to 50% of all children may experience a sleep problem, but a much smaller percentage of children have a formal sleep disorder diagnosis.

Sleep disorders prevent children from getting the healthy sleep that they need. Children who don’t sleep well can be tired and cranky during the day. They also can have behavioral problems.

Common childhood sleep disorders include:

  • Difficulty falling asleep and problems sleeping through the night: At one time or another, most children have trouble sleeping through the night. It’s more concerning if the problem becomes a nightly pattern or if it has a negative effect on your child during the day.
  • Obstructive sleep apnea: Many children may snore when they have a cold or allergies. Nightly snoring may be a sign of obstructive sleep apnea. It can be caused by a deviated nasal septum or enlarged tonsils and adenoids. Other features that can be present include open-mouth breathing, sweating during sleep, or restless, fragmented sleep. In some children, you may observe periods of snoring followed by long, silent pauses between breaths.
  • Restless legs syndrome: Children may complain that they have a creepy-crawly, tugging, itchy or tingly sensation in their legs when they try to sleep. Younger children who may not be able to describe these symptoms may prompt you to massage or rub their legs to go to sleep. Symptoms of restless legs syndrome tend to improve with walking or stretching.
  • Nightmares: It’s normal for a child to be frightened by a vivid dream. However, frequent nightmares are much less common. Nightmares become a problem if they cause anxiety, distress, or bedtime resistance.
  • Sleepwalking: It’s common for children to sleepwalk. They usually stop sleepwalking by the time they become a teen. Sleepwalking can be dangerous if your child uses stairs or appliances, or leaves the house.
  • Bedwetting: Children who are under the age of 5 often wet the bed. Bedwetting is considered a sleep disorder if your child is older than 5 years and has episodes at least twice a week. Some children may begin to wet the bed during periods of emotional distress.

A sleep disorder can cause problems for your child’s daytime alertness, mood, school performance, and safety.

The good news? Treating a sleep disorder may prevent or minimize its negative effects on development, health, mood, and performance.

How much sleep do children need?

The most common sleep problem in children is a lack of adequate sleep time. Younger children require the longest sleep duration. Children require less sleep as they age.

How much sleep do kids and teens need? The AASM recommends:

  • Infants 4-12 months old: 12-16 hours (including naps)
  • Children 1-2 years old: 11-14 hours (including naps)
  • Children 3-5 years old: 10-13 hours (including naps)
  • Children 6-12 years old: 9-12 hours
  • Teens 13-18 years old: 8-10 hours

Children who have inconsistent sleep schedules are more likely to have sleep problems. Use the AASM’s bedtime calculator to find the best bedtime for your child based on their wake time.

Healthy sleep requires adequate sleep duration, good quality, appropriate timing, regularity, and the absence of sleep disorders.

How can I improve my child’s sleep?

Help your child develop healthy sleep habits. Set a regular bedtime, develop a relaxing bedtime routine to help your child settle down for the night, and set a “technology curfew” to limit the use of electronics in the evening.

Talk to your child’s doctor about any ongoing sleep problems. The doctor will help find and treat any underlying causes of your child’s sleep problem.

Medical review by Anne Marie Morse, DO, FAASM

Related:

Authored by:

Kate Robards

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Tips for sleeping well this winter https://sleepeducation.org/tips-for-sleeping-well-this-winter/ Fri, 16 Dec 2022 09:00:48 +0000 https://sleepeducation.org/?p=4963 Winter’s colder temperatures and longer nights may seem like a great opportunity to get more sleep. However, for some people, these seasonal changes can interfere with the ability to get a good night’s rest. How winter affects your sleep It’s natural for our sleep habits to change as seasons change, sleep experts say. In fact, [...]

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Winter’s colder temperatures and longer nights may seem like a great opportunity to get more sleep. However, for some people, these seasonal changes can interfere with the ability to get a good night’s rest.

How winter affects your sleep

It’s natural for our sleep habits to change as seasons change, sleep experts say. In fact, a recent AASM survey found that 34% of adults report sleeping more in the winter.

It might surprise you to learn that, in the U.S., the earliest sunsets happen before winter even begins. For those who live in the northern part of the U.S., the earliest sunsets happen around December 7. In Maine, the sun dips below the horizon before 4 PM!

Fewer hours of daylight can affect your sleep. It’s a good idea to expose yourself to light in the morning so you don’t throw off your body’s natural rhythm.

When the days become shorter, you may feel like you need more sleep. However, your actual sleep needs don’t change in the winter. If you’re sleeping longer than usual or napping during the day, it can be harder to fall asleep or stay asleep at night. Keep a consistent sleep schedule during the winter.

Winter sleep tips

In addition to darker, shorter days, the stress and disrupted schedules of the holiday season can contribute to poor sleep in the winter.

Follow these tips to get healthy sleep this winter and beyond:

  • Set a bedtime that allows enough sleep, using the AASM online bedtime calculator, which determines a customized bedtime based on age and wake time needed. The AASM recommends that adults should sleep 7 or more hours per night.
  • Avoid binging on entertainment activities before bed, especially those involving screens or electronics. Too much exposure to light at night can disrupt the timing of the sleep cycle.
  • Don’t have caffeine after lunch and avoid alcohol near bedtime, as both can disrupt sleep.
  • Practice rituals that help you relax before bed, such as taking a warm bath, drinking tea, journaling, or meditating.
  • Create a comfortable bedroom environment. Make your bedroom quiet, dark, and a little bit cool — it should remind you of a cave.

Adjusting your daily behaviors and routines can affect your sleep. If you find that you continue to experience poor sleep during the winter, talk to your health care provider.

Related:

Authored by:

Kate Robards

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Sleep loss affects generosity, desire to help others https://sleepeducation.org/sleep-loss-affects-generosity-desire-to-help-others/ Tue, 29 Nov 2022 09:00:21 +0000 https://sleepeducation.org/?p=4937 Why do we choose to help one another? There are many reasons. You may be an altruistic person or lending a hand may be a cultural expectation. Now, researchers are raising the possibility that sleep – or lack thereof – may be a factor in determining if we help each other. A surprising new set [...]

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Why do we choose to help one another? There are many reasons. You may be an altruistic person or lending a hand may be a cultural expectation.

Now, researchers are raising the possibility that sleep – or lack thereof – may be a factor in determining if we help each other. A surprising new set of research studies found that sleep loss may affect our generosity at an individual, group, and societal level.

Loss of sleep, loss of empathy

Researchers at University of California, Berkley, led three small studies to explore generosity at different levels.

In one study, they exposed a group of healthy adults to a night of 8 hours of sleep and a night with no sleep. Researchers scanned the participants’ brains after each night. After a sleepless night, areas of the brain involved in empathy and helping behavior were less active. In fact, 78% of study participants demonstrated a reduction in the desire to help others.

You’re less helpful after a night of poor sleep

In the next study, researchers tracked 136 people through online questionnaires and sleep diaries for a few days. They wanted to see if nightly variations in sleep affected their desire to help others.

They found that, when sleep quality worsened from one night to the next, there was a major decrease in “helping choices,” such as volunteering or holding a door open for a stranger.

Charitable donations dropped with a single hour of sleep loss

The third part of the study looked at how sleep loss affects generosity on a larger scale. The researchers analyzed data from over 3 million charitable donations made in the U.S. They focused on donations during the transition to daylight saving time in spring each year.

During the spring time change, we lose an hour of sleep. Interestingly, researchers found a 10% drop in donations in regions that change their clocks. This drop wasn’t seen in regions that don’t observe the time change.

They suggest that insufficient sleep triggered by the time change impacts donation behavior.

Conclusion

Together, these three studies suggest that sleep loss influences our empathy, generosity, and desire to help each other.

The researchers liken sleep deprivation to an infection given how it impacts our daily interactions with others. But perhaps getting enough, quality sleep could improve our compassion and kindness.

Medical review by Andrea Matsumura, MD, MS

Authored by:

Kate Robards

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