Many sleep disorders easy to treat with diet, exercise, habit changes

To borrow from the title of a popular film, countless Americans are chronically sleepless, and they don’t all live in Seattle. According to statistics compiled by the National Institutes of Health, at least 40 million Americans suffer from long-term sleep disorders each year, and an additional 20 million experience occasional sleeping problems.

These disorders, which include insomnia, sleep apnea and narcolepsy, account for about half of America’s lack of sufficient sleep, according to one NIH scientist. The other half of the problem, says Dr. James Kiley, director of the National Center on Sleep Disorders Research, comes from our fast-paced lifestyle. “It’s a two-part problem. First, we have a society that’s on a 24-hour cycle, with multiple jobs and in many cases multiple responsibilities both at work and at home. When you’re pushed for time, the first thing that usually goes is sleep.”

In the end, he explains, when a person makes up for lost time by sacrificing sleep, payback comes in the form of lowered productivity, or worse when the sleep-deprived person occasionally pays the ultimate price – severe injury or death from an auto or industrial accident.

The National Highway Traffic Safety Administration estimates that driver drowsiness is responsible for around 100,000 vehicle accidents and 1,500 road deaths each year.

More than 70 different sleep disorders have been defined in modern medicine. Most of these can be managed if properly diagnosed. Mild cases of insomnia, one of the most common sleep disorders, often can be prevented or cured by practicing good sleep habits.

Sleep apnea is associated with fat buildup or loss of muscle tone as we age. In sleep apnea sufferers, the windpipe collapses temporarily as the person inhales during sleep, obstructing airflow. Eventually, as the sleeper struggles for breath, a lack of oxygen signals the brain to wake up and open the windpipe. The person then may briefly gasp or snort and then resume sleep. This cycle may be repeated hundreds of times during the night, interfering with the quality of sleep. Mild apnea sometimes can be treated through weight loss if appropriate or by preventing the person from sleeping on his back. Others may need special treatments such as a positive airway pressure device used during sleep or surgery to correct the condition. People with sleep apnea never should take sleeping pills or sedatives, which could prevent the person from waking enough to breathe.

People who suspect they have a sleep disorder should seek medical attention. A doctor may refer such people to a sleep studies laboratory for a diagnosis. A test called a polysomnography, available at sleep centers such as St. Joseph Hospital’s Sleep Studies Laboratory in Bangor, records a person’s breathing, brain waves and other vital signs during an entire night’s sleep. The test can help pinpoint problems such as sleep apnea. Then, a doctor can recommend appropriate lifestyle changes or treatment.

Getting a good night’s sleep

Adapted from “When You Can’t Sleep: The ABC’s of ZZZs,” by the National Sleep Foundation:

. Set a schedule: Go to bed at a set time each night and get up at the same time each morning. Disrupting this schedule may lead to insomnia. Sleeping in on weekends also makes it harder to wake up early Monday morning because it resets your sleep cycles for a later awakening.

. Exercise: Try to exercise 20 to 30 minutes a day. Daily exercise often helps people sleep, although a workout soon before bedtime may interfere with sleep. For maximum benefit, try to get your exercise five to six hours before going to bed.

. Avoid caffeine, nicotine and alcohol: Avoid drinks that contain caffeine, which acts as a stimulant and keeps people awake. Sources of caffeine include coffee, chocolate, soft drinks, nonherbal teas, diet drugs and some pain relievers. Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal. Alcohol robs people of deep sleep, keeping them in the lighter stages of sleep.

. Relax before bed: A warm bath, reading or another relaxing routine can make it easier to fall sleep. You can train yourself to associate certain restful activities with sleep and make them part of your bedtime ritual.

. Sleep until sunlight: If possible, wake up with the sun or use very bright lights in the morning. Sunlight helps the body’s internal biological clock reset itself each day. Sleep experts recommend exposure to an hour of morning sunlight for people having problems falling asleep.

. Don’t lie in bed awake: If you can’t get to sleep, don’t just lie in bed. Do something else like reading, watching television or listening to music until you feel tired. The anxiety of being unable to fall asleep can contribute to insomnia.

. Control your room temperature: Maintain a comfortable temperature in the bedroom. Extreme temperatures may disrupt sleep or prevent you from falling asleep.

. See a doctor if your sleeping problem continues: If you have trouble falling asleep night after night or if you always feel tired the next day, you may have a sleep disorder and should see a physician. Your primary care physician may be able to help you or refer you to a sleep specialist if necessary. Most sleep disorders can be treated effectively so you finally can get that good night’s sleep you need.

Michael McCarty is a public affairs associate at St. Joseph Healthcare.