Submitted by Gordon Hospital
Dalton Daily Citizen
CALHOUN — National Sleep Awareness Week is March 7–13 and while this coincides with the upcoming Daylight Saving Time when millions of people risk losing an hour of sleep, many area residents are losing much more than just an hour of sleep every night.
According to Cindy Davis, BS RRT, CPFT, director of cardiopulmonary services at Gordon Hospital, poor sleep can be a major health disruption in life and is often caused by obstructive sleep apnea (OSA). Snoring and feeling sleepy all the time are two common symptoms of the condition.
“Sleep apnea is a condition that occurs when someone regularly stops breathing for 10 seconds or longer during sleep,” Davis explained. “Depending on the number of instances, the apnea will be classified as mild, moderate, or severe.”
In sleep apnea, sufferers may quit breathing anywhere from five to more than 100 times an hour.
“OSA usually is caused by a blockage in the nose, mouth, or throat,” Davis added. “Sleep disorders are as common as adult diabetes, affecting 12 million nationally.”
The Gordon Hospital Sleep Disorders Center conducts sleep studies with registered polysomnogram technologists, registered respiratory therapists and a board-certified physician in sleep to assist in diagnosing disorders of all varieties.
In observance of National Sleep Awareness Week, the hospital’s sleep disorder center is offering a variety of tips and services to help with the most common types of sleeping problems.
Sleep Deprivation
Most Americans are sleep deprived. Teenagers are the most sleep deprived group in our population. Teenagers require nine to 11 hours of sleep and most teens get less than seven hours. Children also require 10 or more hours of sleep and few get the optimal amount. Adults need on average seven to nine hours of sleep, even though most can “get by” on five hours.
Americans are famous for sleep banking. We don’t get enough sleep during the week and on the weekends we tend to oversleep. Sleeping more than two hours past your usual amount of sleep is an indication that you are sleep deprived.
Good sleepers develop certain lifestyle and dietary habits to promote sound sleep. Here are a few suggestions for good sleep hygiene:
Curtail caffeine five hours before bedtime;
Do quiet activities before bed;
Try to go to bed and get up at the same time everyday;
Reduce disturbing noises;
Background or white noise may improve sleep;
Avoid fatty, spicy foods that are likely to cause heartburn;
Exercise regularly;
Do not drink alcoholic beverages four to six hours before bedtime;
Avoid eating a full meal before bedtime; however a light snack, such as dairy products consumed with carbohydrates like crackers are especially good bedtime snacks.
Insomnia
Insomnia is the most common sleep disorder in America and is defined as difficulty staying asleep or difficulty going to sleep.
“The biggest reason people suffer from insomnia is because they have trouble getting their mind to shut down or slow down,” Davis explained.
Here are some tips to help with insomnia:
Try going to bed only when you are sleepy;
If you don’t go to sleep within 20 minutes of going to bed, get out of bed and do a quiet activity, then try again;
Keep a journal or notepad at your bedside to jot down thoughts, tasks or items that you are thinking about;
Turn your clock around. Clock watching can cause stress and anxiety during the night;
Before going to sleep distract your mind: watch TV, work on a crossword, play a computer game or read a book.
If you have tried many of these tips and are still frequently having difficulty getting to sleep you would most likely benefit from a consultation with a sleep professional.
Snoring
Snoring occurs as you exhale and the tissues in the back of your throat flutter and vibrate. Most people snore with their mouths open and will often complain of a dry mouth or a raw throat. Many people snore occasionally; however, if you snore consistently this could be a sign of a much bigger problem.
“Snoring is not a gender-based problem,” Davis said,” nor is it something that just people who are overweight have to deal with.”
Gordon Hospital’s Sleep Disorders Center is a full-service center, which diagnoses and treats a variety of sleep disorders in a state-of-the-art, two-bed sleep center. Registered polysomnography technologists, registered respiratory therapists and board-certified neurologists and a pulmonologist at the center help patients with all types of sleep disorders. For more information about the center, please call (706) 629-2895, extension 5060.
