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.

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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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.

The post Sleep apnea is ‘more than a snore’ appeared first on Sleep Education.

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:

• Healthy sleep is vital to children’s well-being
• 5 ways to help your child get better sleep

Authored by:

Kate Robards

The post Sleep disorders in children appeared first on Sleep Education.

If you’re starting to experience the symptoms of bruxism, or you’re worried about how stress could be affecting your sleep in general, then this article aims to shed a little more light on the subject.

In this post, we’ll take a closer look at how stress can lead to nighttime teeth grinding, and some of the best ways to manage the stress associated with bruxism.

The relationship between bruxism and stress

Though bruxism can have many causes, various studies have shown an increased incidence of self-reported bruxism in adults who also report stress and anxiety. While the jury’s still out on whether or not stress can actually cause bruxism, there’s little doubt that these two conditions are related.

There are various explanations for the relationship between bruxism and stress. Here are two of the most common:

The fight or flight response

In times of stress, people exhibit physical changes such as dilated pupils, faster breathing, and most pertinently, the tensing of muscles.

These days, stress is rarely caused by an encounter with some kind of predator, but hormones like cortisol and the activation of our sympathetic nervous system will still work to get our bodies ready for action.

Just like elsewhere, the muscles in your jaw can tense up as part of the fight or flight response in reaction to stress, causing you to subconsciously grind your teeth together.

Poor-quality sleep

It’s widely known that stress can make it harder to get to sleep and bring down the overall quality of your rest while you’re sleeping. In the same vein, there’s evidence to suggest that getting poor quality sleep can increase the likelihood of nighttime bruxism.

One study from 2016 found that most sleep bruxism episodes happen in the light stages of non-REM sleep, with only <10% of episodes occurring during REM. REM is a hugely important phase of the sleep cycle that helps with retaining memory, emotional processing, and healthy brain development in children.

Because REM is the final stage of sleep, and stress can keep a person from achieving REM sleep on a healthy, regular basis, it’s easy to see how poor-quality sleep brought on by stress can lead to more pronounced issues with nighttime teeth grinding.

Ways to manage stress-related bruxism

Now that we understand how increased stress can intensify bruxism, here are a few of the most effective proven ways to manage stress and mitigate the effects of stress-related sleep conditions.

Get more exercise

Like countless other common health issues, one of the best ways to combat stress is to get more exercise.

Many studies have shown the positive effects that regular exercise can have on people’s mental health and ability to manage stress. For example, one 2020 study involving 185 students showed that performing aerobic exercise for just 2 days per week led to a significant reduction in the perceived stress of the participants. What’s more, there’s an increasing bank of evidence to show that a heavily sedentary lifestyle can increase stress and sleep disturbances.

Though it can be hard to fit into a busy schedule, making more time for exercise, even if it’s something as light as walking or cycling, can be a miracle worker for stress levels. Wilderness therapy is a specific type of adventure therapy that’s proven to work wonders for teenagers when struggling to address mental health concerns. Generally, it takes place in uninhabited areas in nature, often far from urban environments. Groups are immersed in the outdoors, usually for a lengthy amount of time. This type of therapy helps destress individuals through spending time in nature, taking part in physical activities and, as a result, is an excellent way to reduce the risk of stress-related bruxism.

Limit your screen time

Smartphones, laptops, and other devices are a universal part of life now, but using them in excess can be a major source of stress.

Since the 2010s, many studies have been carried out which have highlighted a correlation between excessive phone usage and increased stress, anxiety, and other mental health difficulties.

Overuse of screens in general has long been associated with poor-quality sleep as well, which itself has been known to exacerbate stress and symptoms like bruxism.

Most people could benefit from reducing their regular screen time, and if you’re living with stress-related bruxism, it could be an effective way to reduce its effects.

Setting rules for yourself such as keeping your phone out of your bedroom, or setting time limits on certain time-draining apps, can be a great way to start cutting back on screen time and encouraging a better quality of sleep. From there, you may want to try new hobbies that don’t involve the use of your phone, such as reading and meditation, to fill more of your time with healthier ways of winding down.

In a world where our phones are the first and last thing we see each day, cutting yourself off from your devices can be a challenge. However, with a little self-control, many people will find that it greatly improves their sleep cycle and overall health.

Seek professional help

Last, but certainly not least, seeking professional help for your mental health is a perfectly viable solution for combating the stress at the root of your bruxism.

This can be a daunting prospect for people who have never actively addressed their mental health before. However, it’s important to remember that roughly one in ten Americans received some kind of counseling or treatment for their mental health in 2020, that the stigma around discussing mental health is diminishing every year, and most importantly, that seeking treatment could make a world of difference to your mental, emotional and physical wellbeing.

From short, occasional sessions through online counseling services to a stay at a mental health rehabilitation center, there’s a huge range of options for professional treatment to help people deal with stress, anxiety, and other conditions which may exacerbate bruxism.

There are also sleep medicine specialists and sleep dentists that can help you treat and prevent dental decay due to sleep-related bruxism. Choosing the right kind of treatment for you can take some trial and error, but once you find it, the insights and self-care techniques you’ll learn can offer an immense benefit to both your quality of sleep and overall well-being.

Conclusion

Bruxism brought on or intensified by stress can cause an array of related health difficulties for those who experience it, and with modern Americans experiencing unprecedented levels of stress, it could soon become a much more prevalent issue among the general public.

If you’re experiencing stress-related bruxism, we hope this post has given you a better understanding of the condition and helped you find a way of managing it that works for you.

Medical review by  Rafael J. Sepulveda, MD, DABOM

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 wellbeing and is looking to connect with an engaged audience. Contact Sophie via her website: https://sophiebishop.uk/.

The post Understanding the relationship between bruxism and stress appeared first on Sleep Education.

“Sleep is Good Medicine,” a new campaign from the American Academy of Sleep Medicine (AASM), highlights the importance of sleep and its connection to health.

“Sleep is as important as nutrition and exercise for our health and well-being.”

Raman Malhotra, MD

Healthy sleep lets your body check off its overnight to-do list, which helps you:

• Lower your risk for serious health problems, including type 2 diabetes and heart disease
• Prevent and manage mental health problems
• Get sick less often
• Improve brain health and help prevent Alzheimer’s disease
• Maximize immunity from vaccines
• Maintain a healthy weight
• Improve mood
• Make better decisions

While sleep can sometimes feel like self-care that can wait, it’s essential to your health. Getting quality sleep is possible. Read 10 tips for getting healthy sleep.

Did you know? Most sleep problems can be treated without medication if identified early. If you’re not getting the sleep you need, your doctor or the team at an accredited sleep center can help.

To learn more about the “Sleep is Good Medicine” campaign, visit www.sleepisgoodmedicine.com.

Authored by:

Kate Robards

The post Sleep is good medicine appeared first on Sleep Education.

Now, researchers are proposing a unique new sleep disorder — Trauma Associated Sleep Disorder, or TSD — to characterize sleep disturbances in trauma survivors.

What is trauma associated sleep disorder?

Trauma survivors often report having nightmares and disruptive nocturnal behaviors. Currently, there is no diagnosis that accurately captures the sleep disturbances experienced by trauma survivors.

TSD is a proposed sleep disorder that includes the following symptoms:

• Nightmares that are replays of traumatic experiences
• Disruptive nocturnal behaviors, such as vocalizations, screaming, sleepwalking, or combative behaviors that may injure bed partners, such as punching, kicking, or significant restlessness

These behaviors are similar to what is observed in REM sleep behavior disorder (RBD). However, people with RBD are usually older and may have Parkinson’s Disease or other similar disorders.

People with symptoms of TSD may also have symptoms of posttraumatic stress disorder (PTSD).

Researchers studied four cases of TSD in young, active-duty army soldiers. In each case, they did not have sleep disturbances before their traumatic experiences. Evaluation in a sleep lab allowed researchers to document their nightmares and nocturnal behaviors.

TSD is not yet classified as an official sleep disorder at this time. Researchers are gathering and reviewing evidence to better understand the symptoms experienced by trauma survivors.

How is TSD diagnosed and treated?

To make a diagnosis, a sleep doctor would ask you about your nightmares, nocturnal behaviors, and your risk for PTSD. You may be asked:

• When did your nightmares begin and how frequently do they occur?
• What are your nightmares about?
• What type of nocturnal behaviors are you experiencing?
• When did your nocturnal behaviors begin and how often do they occur?
• Are your nocturnal behaviors triggered by anything?
• Have you or your bed partner experienced any injuries resulting from your nocturnal behaviors?
• Did you experience trauma recently or in the past that may influence your dreams and nocturnal behaviors?
• Are you taking any new medications?

It may be recommended that you keep a sleep diary to better understand what is disturbing your sleep. If your doctor believes that you may have RBD, you may be recommended to undergo a sleep study.

Treating TSD may be similar to treating nightmare disorder. If you also have PTSD, treatment may be recommended for that as well.

Be mindful of your safety at night. Keep weapons away from the bed. Consider adding padding to bedside tables to prevent injuries.

In summary, combat veterans and trauma survivors may experience nightmares or disruptive nighttime behaviors. These behaviors may be indicative of TSD, a proposed sleep disorder. If your sleep is disrupted by these symptoms, seek help from your primary care doctor at Veterans Affairs or use the AASM sleep center directory to find an accredited sleep center near you.

Medical review by Reeba Mathew, MD FCCP

Authored by:

Kate Robards

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What sleep disorders are veterans likely to experience?

Veterans are exposed to stressful situations during military service. The stress of training, deployment, and returning to civilian life can impact sleep. The most common sleep disorders experienced by veterans include:

• Insomnia is the most common sleep complaint. It occurs when you have trouble falling asleep or staying asleep even though you had the opportunity to get a full night of sleep. Insomnia can affect your mood and make other medical conditions more difficult to manage.
• Nightmares may lead to sleep loss and, as a result, daytime sleepiness. Stress, anxiety, an irregular sleep routine or being overtired can increase your risk for nightmares. Having the same nightmare repeatedly over time can also be common after severe stress or a traumatic event.
• Obstructive sleep apnea, or OSA, is a common and serious sleep disorder that causes you to stop breathing during sleep. OSA can have a negative impact on your health. It may increase your risk of high blood pressure, heart disease, stroke, diabetes, and depression.

How are veterans impacted by sleep disorders?

A July 2021 study in the Journal of Clinical Sleep Medicine reported that undiagnosed and undertreated sleep disorders are common among veterans at risk for cardiovascular disease. In a sample of 420 veterans, more than half (52.1%) screened positive for sleep apnea.

In addition to a high prevalence of sleep apnea, many veterans experience insomnia as well.

A report published in the journal SLEEP found that in a study of more than 5,500 post-9/11 veterans, 57.2% had insomnia. This is much higher than the general population. Studies have found that about 30% of the general adult population experience insomnia.

The study also found that insomnia rates increased among veterans with certain conditions. More than 93% of veterans with PTSD also had insomnia. Also, 77.7% of veterans with a traumatic brain injury and 69.6% of veterans with chronic pain also had insomnia.

Older veterans may experience long-term sleep problems, too. One study found that many older veterans have reported sleep problems that began during or immediately following military service and have persisted for decades.

Sleep problems may be common among veterans, but they can be treated effectively.

If you are experiencing sleep problems, seek help from your primary care doctor at Veterans Affairs or use the AASM sleep center directory to find an accredited sleep center near you.

Medical review by Virginia Skiba, MD

Authored by:

Kate Robards

The post Veterans are at risk for sleep apnea, insomnia, and nightmares appeared first on Sleep Education.

These are all signs of sleep disorders that are common to men. Most men who have a sleep disorder are unaware of it. Even when they are aware, many times they will not seek help for it. Detecting and treating a sleep disorder can cause a dramatic improvement in your sleep. This will allow you to sleep your best at night and feel your best during the day. The most common sleep disorders that affect men include the following:

Sleep apnea

Sleep apnea occurs when the tissue in the back of the throat collapses during sleep. This keeps air from getting into the lungs. This is very common, because the muscles inside the throat relax as you sleep. Gravity then causes the tongue to fall back and block the airway. It can happen a few times a night or several hundred times per night.

These pauses in breathing briefly wake you up and disturb your sleep. This can cause you to be very tired the next day. Men are twice as likely as women to have sleep apnea. Being overweight and having a large neck size also greatly increase your risk. These men have more fatty tissue in their throat that can block their airway.

The primary signs of sleep apnea are daytime sleepiness and loud snoring. Snoring is due to a partial blockage of the airway during sleep. It tends to increase as you age. There is a range of snoring from simple to severe. Simple, primary snoring is “normal” and is mostly harmless. But loud, severe snoring with gasps and snorts is a cause for concern. Many men do not even know that they snore. It is often a spouse or bed partner who detects the loud snoring problem.

Sleep apnea may make it hard for you to think or concentrate during the day. If left untreated, it may also put you at risk of heart or lung disease, high blood pressure or diabetes.

Talk to your health care provider if you snore loudly and are often tired during the day. She may refer you to a sleep specialist to find out if you have sleep apnea. Losing weight and sleeping on one’s side may help in some mild cases of sleep apnea. Severe sleep apnea requires medical treatment.

CPAP (continuous positive airway pressure) is the most common way to treat sleep apnea in adults. CPAP provides a gentle and steady flow of air through a mask that is worn over the nose. This keeps the airway open and prevents pauses in breathing as you sleep. Surgery or the use of an oral appliance (like a sports mouthguard) may be a better option for some people.

Narcolepsy

If you have narcolepsy, you may experience bouts of extreme sleepiness. It can also cause you to suddenly lose muscle tone. These attacks can happen while eating, walking, or driving. Narcolepsy usually starts between the ages of 12 and 20 and can last for your entire life. It does not get better without treatment.

Talk to your doctor if you are so tired that you feel you might fall asleep at any time. She might refer you to a sleep specialist to find out if you have narcolepsy. Medications can be used to treat narcolepsy and help you have a more normal pattern of being asleep and awake.

Delayed sleep-wake phase disorder

Busy work and social schedules can cause some men to get in the habit of going to bed very late. Delayed sleep-wake phase disorder is when you can only fall asleep a couple hours or more later than normal. This also causes you to have a hard time waking up early in the morning.

Your internal body clock makes you feel sleepy or alert at regular times every day. Everyone’s body has this natural timing system. A consistent habit of staying up and sleeping late can throw off the timing of your body clock. This can prevent you from being able to fall asleep at a decent time.

To correct delayed sleep-wake phase, try to avoid bright light in the late afternoon and evening. Keep the lights in the house dim and make your bedroom dark when you go to sleep. Then get plenty of bright sunlight in the morning and early afternoon. This will help to keep your body clock set at the right time. The key is for your eyes to see the light. They send the signals to your brain that will be used to set your body clock. Your skin does not need to be exposed to the sunlight.

Jet lag disorder and shift work disorder

Your work conditions can also cause you to have jet lag or shift work disorders. Men who often travel long distances by airplane may have jet lag. A long trip quickly puts you in a place where you need to sleep and wake at a time that is different than what your internal body clock expects. Your body clock does not have time to adjust right away to a new location due to the speed of the travel. This makes it very hard for you to sleep well.

Men who work rotating, early morning or night shifts often suffer from shift work. Your schedule requires you to work when your body wants to sleep. Then you must try to sleep when your body expects to be awake. This causes you to have trouble sleeping and to be severely tired.

The use of melatonin supplements has been shown to help some people who have jet lag. Melatonin is a hormone that is released by the brain at night. It seems to play a role in making you sleepy.

Light therapy may also help someone with jet lag or shift work. Light therapy is used to expose your eyes to intense amounts of light. This occurs for a specific and regular length of time. This light is meant to affect your body clock in the same way that sunlight does. Talk to your doctor to see if either melatonin or light therapy might help you sleep better.

Inadequate sleep hygiene

Inadequate sleep hygiene might also be called “bad sleep habits.” It involves the things that you normally do every day. These habits keep your sleep from being refreshing. They can also keep you from feeling alert during the day. These activities are all things that you should be able to control. They include such things as drinking alcohol or caffeine at night, taking long naps during the day, or keeping an irregular sleep schedule. A sleep specialist can use behavioral therapy or sleep hygiene training to help you overcome these bad habits.

Related:

• What keeps men from getting enough sleep?  
• How can men sleep better?  

Authored by:

Thomas Heffron

The post What sleep disorders affect men? appeared first on Sleep Education.