Sleep Disorders

Sleep Disorders are also called Circadian Rhythms Disorders. A circadian rhythm is the reoccurrence of a biological event every 24 hours. The periodic alternation of sleep with waking is an example of such a rhythm. In normal individuals who are active and working during the day, this cycle fluctuates between 16 hours of activity and 8 hours of sleep. Circadian rhythm sleep disorders are a family of sleep disorders affecting the timing of sleep. People with circadian rhythm sleep disorders are unable to sleep and wake at the times required for normal work, school, and social needs.

Circadian rhythm disorders form a distinct subgroup of sleep-wake disorders, leading to a mismatch between an individual’s sleep schedule and the timing of the signals from the circadian clock. These conflicts arise from a variety of external pressures or lifestyle choices and result in fatigue, poor job or school performance, and sleep disturbances (especially difficulty falling asleep or waking up at desired times).

Symptoms of sleep disorders:

Disorders of circadian rhythms may have far-reaching consequences such as chronic sleep deprivation associated with rotating shift work, reduction in workplace performance at certain times of day, cognitive impairments, as well as gastrointestinal, hormonal and cardiovascular disorders.

Symptoms may include:

>>Irritability
>>Lack of physical energy or motivation
>>Morning headaches
>>Difficulty paying attention or concentrating on tasks
>>Forgetfulness
>>Excessive daytime sleepiness

Treatments of sleep disorders:

>>Maintain a consistent sleep/wake time
>>Plan time to relax and decompress before bed
>>Avoid intense exercise before bedtime
>>Avoid the overuse of nicotine or caffeinated beverages such as coffee, tea, soft drinks, and alcohol
>>Expose yourself to light during the day
>>Sleep in darkness
>>Achieving the best possible sleep
>>Include physical activity in your daily routine
>>Avoid long naps during the day
>>Avoid using alcohol and non-prescribed drugs to fall asleep
>>Keep your bedroom quiet, dark and cool
>>Avoid reading, watching television and eating in bed
>>If you cannot sleep, get up and out of bed, but stay in the dimmest light possible