Sleep Defined
Sleep, say researchers, is a required bodily function that addresses basic health needs, optimizes health, can affect hormone levels and mood as well as weight. Sleep is typically triggered by hormones that take their cues from the environment or our bodies. Sleep is a restorative process that helps us create memories and enhances learning as the pathways for these are very active during sleep. It also helps produce hormones that help build muscle mass, affects how the body burns energy, helps with cell repair and fights infections.
There are five stages of sleep. Four of them are 80 percent of sleep time, and stage five, aka REM state, takes up the remaining 20 percent as the dream state.
Stage one is a transition state between sleep and wakefulness. State two, which is 50 percent of all sleep time, is characterized by a slowing of breathing and heartbeat. Stages three and four, also called the Delta stages, are recognized by slow breathing and heartbeat. This state leads to stage five, or REM, rapid eye movement and is the deepest of all stages. This is when you experience dreams, and it is characterized by irregular heartbeat and breathing, and involuntary muscle jerks. REM periods can last from five minutes to more than an hour.
Normally, there is a cycling between these five stages of sleep but sleep disturbances do just that -- to the detriment of physical and mental health.
These disturbances disrupt normal cycles of sleep leaving you feeling fatigued, with problems concentrating or paying attention the next day. Consequently, the risk of car wrecks and workplace accidents increases.
Insomnia and Pregnancy: Two Very Different Sleep Disturbances
Everyone has had a bout of “can’t sleep” or “can’t stay asleep” at least once. Most of us know why it happens, though sometimes we won’t admit it. Too much caffeine, jet lag, an illness or stressful event can keep us up for a night or two. But chronic bouts of sleeplessness, known as insomnia, can be caused by stress, anxiety, depression, sleep-cycle disorders, changes in the environment or work shift, unhealthy habits, or any number of medications. Some people become so anxious about falling asleep that this anxiety leads to insomnia and a vicious cycle of sleeplessness. Resulting behavior problems could arise in feelings of impulsiveness or aggressiveness, difficulties in school or at work, or in personal relationships with family, friends or coworkers. About 10 percent of the general population suffers from symptoms that add up to a diagnosis of “insomnia.”
Pregnancy is a condition in which women quite commonly experience sleep disturbances due to hormonal, physical or mental changes. Sleep disturbances have especially been noted in the first and third trimesters of pregnancy. In the first trimester, changing levels of the hormone progesterone can lead to nausea, vomiting and fatigue. In the third trimester, the expectant mother may be physically uncomfortable. That discomfort and emotions such as excitement, anxiety or worry can disrupt sleep.
Snoring and Sleep Apnea
There is a strong correlation between snoring and sleep apnea. In many cases, doctors believe that snoring can be a serious sign of apnea, a breathing disorder that has been linked to heart attacks, high blood pressure and increased stroke risk.
Snoring itself is not cause for concern unless it keeps up half the household because of the decibel level. But that noise level could result in the snorer awakening himself several times a night, not allowing for a good night’s sleep. Tiredness and fatigue are signs that the person did not sleep well. Snoring is caused by relaxed throat muscles, an allergy, nasal deformities or asthma.
Apnea can strike anyone, at any age, weight or gender. This occurs when the upper airways of the throat are blocked by relaxed tissues, such as your tongue, resulting in interrupted periods of breathing. Waking is the body’s increased effort to overcome blocked airways. Alcohol and drugs that cause muscles to relax can exacerbate this condition. Age is one factor you can’t do much about, but cutting out that last alcoholic drink or cigarette of the night could help you get a better night’s sleep. Sleep apnea is more common in those older than 60, and a contributing factor may be that those of older ages sleep more lightly than other age groups.
Restless Leg Syndrome
Restless leg syndrome can affect any age group but is found to be more common among middle-aged and older adults. This syndrome is notable for tingling in the legs along with involuntary leg movements and jerking. For some unknown reason, these symptoms get progressively worse as evening and night falls. A genetic component has been found to be responsible for about half of all cases. Other causes could be kidney failure, nerve disorders, vitamin and iron deficiencies, pregnancy, and some antidepressants.
Other Causes of Sleep Deprivation
Diseases such as heart failure and lung disease can keep a patient from resting comfortably or sleeping soundly. Other chronic diseases such as diabetes, HIV/AIDS, Parkinson’s disease and multiple sclerosis may affect a person’s ability to fall asleep or to stay asleep.
Then there are psychological disorders such as depression, anxiety and schizophrenia that could result in sleep afflictions. One study suggested that skipping one night of restorative sleep can lead to obesity. For some unknown reason, less-than-ideal sleep periods resulted in subjects selecting more fat in their diets the next day.
Whatever the reason behind your insomnia, there are strategies to treat it, like cutting out alcohol. But before making any major lifestyle changes consult your physician.