Sleep problems are either intrinsic–caused by us–or extrinsic–caused by something else. Two examples of extrinsic causes a would be medication or noisy neighbors, but the list of things that can interfere with a good night’s sleep seems endless–
* physical aches and pains
* depression
* anxiety
* jet lag
* shift work
Any of these things can result in excessive daytime sleepiness and abnormal sleeping patterns. Many people have no trouble falling asleep at night, but then wake up a few hours later and can’t get back to sleep. While this is annoying, it may also be indicative of a health problem.
One sleep disorder that doesn’t get much attention is Delayed Sleep Phase Syndrome (DSPS). A person with DSPS feels sleepy during the day and functions well at night. The circadian rhythm in a person with DSPS is in a complete reversal to what is considered normal. Sometimes, but not always, the circadian rhythm responds to light as does the body’s production of melatonin.
A major sleep disorder that is intrinsic in nature is obstructive sleep apnea. One in 20 men suffer from sleep apnea. The problem occurs when the airway becomes occluded or partially occluded. The nasal passages or tongue relaxes against the back of the throat and the airway is blocked. The oxygen level in the blood goes down, and the brain sends out a warning. The episode usually ends with a loud snort.
The cycle will repeat many times during the night. Many people with sleep apnea don’t even realize they wake up during the night. They simply don’t feel rested after a full night’s sleep (and with all that snoring, neither does their spouse). Symtoms are –
* daytime sleepiness
* headache
* bad mood
* high blood pressure
* heart rate abnormalities
* coronary artery disease
* pulmonary vascular disease
* diabetes
* low good cholesterol
Snoring doesn’t automatically mean you have sleep apnea. The biggest risk factor is obesity. A sleep study may be indicated to determine any abnormalities in your sleeping pattern. In general, you can apply any or all of these techniques to get a good night’s sleep –
* regular sleep schedule
* exercise
* modify sleep environment
* stress management
* maintain proper weight
* reduce caffeine intake
* don’t smoke
* meditate
* sleeping pills (if indicated)
In Chinese medicine, the body’s energy or chi circulates through 12 meridians in a 24-hour period. Each meridian relates to an internal organ. If a person wakes at the same time every night, it indicates that there is an imbalance in an organ system that is highlighted at that time of the day.
Energy peaks in the liver meridian around 3 a.m. which is why people often wake up then. The two organs most out of balance in insomnia are the heart and the liver. Nightmares indicate the gallbladder meridian. Imbalances can also lead to dreams that are repeated over and over.
To practice good holistic sleep hygiene –
* reduce caffeine/nicotine/alcohol
* avoid late night exercise
* employ a relaxation routine
* acupuncture
* homeopathic remedies
* take nutrients (melatonin, 5htp, shark liver oil)
* oxygen therapies
* avoid synthetic bedding
Sleep apnea, as well as most sleep disorders, can be successfully treated so don’t ignore the symptoms thinking there is no help for you or that you’ll only end up being prescribed pharmaceuticals. Despite years of research into the area of sleep, there are still many unanswered questions about why we need to sleep and why we developed the ability to dream. What is known for sure is that sleep is essential to our physical and psychological health.
Resource: Sleep Well: The Sourcebook for Sleep and Sleep Disorders
