We are a sleep-deprived society, and Our constant, on-the-go way of life is affecting us adversely. It seems that just about everyone is getting by on a few short hours of sleep. Even our kids are staying up later and waking up earlier than we did as children.
Moms — especially those of us with small children — are among the worst sleepers, largely because we often grab small doses of uninterrupted sleep.
Lack of sleep has been blamed for everything from headaches and sluggishness to obesity. Sleep disorders play a major role in quality of life, daytime functioning, and health. Insomnia sufferers exhibit more problems with attention, concentration, and memory. They are more susceptible to depression and anxiety.
A new report by the University of Texas Southwestern Medical Center says that interrupted sleep may interfere with memory. When sleep is frequently interrupted, the ability to learn new things and retain information can be considerably compromised.
People who suffer from sleep apnea (a sleep-related breathing disorder) are at greater risk for high blood pressure, cardiac arrhythmias, stroke, and death. As of today, there are more than 80 different sleep disorders identified in the International Classification of Sleep Disorders.
But how do you know if your pattern of sleep is irregular, or if it’s a problem at all?
The National Sleep Foundation reports that more than 50 million Americans suffer from a sleep disorder at some point in their lives.
What specific behaviors or sleep patterns mark a sleep disorder, as opposed to typical irregular sleeping habits in our fast-paced world?
“In our society, chronic sleep deprivation is a very common finding,” says Jeremy Weingarten, director of the Center for Sleep Disorders Medicine and Research at New York Methodist Hospital and assistant professor of clinical medicine at Weill Cornell Medical College.
“In general, individuals need between seven and eight hours of sleep per night. However, a large percentage of people are getting less than seven, and often less than six, hours of sleep per night,” says Weingarten. “Besides not getting enough time in bed, many individuals have poor sleep hygiene: reading and eating in bed, watching television in bed, highly variable sleep times (particularly on weekends), sleeping outside of the bedroom (on the living room couch), etc.”
Weingarten says that distinguishing poor sleep hygiene and habits from a sleep disorder is often difficult, since symptoms seem common and not harmful. They include loud snoring, frequent awakenings during the night, awakening caused by gasping for breath at night, significant daytime sleepiness, morning dry mouth and headaches, awakening un-refreshed, and the inability to fall asleep or stay asleep.
If these symptoms are present, you may benefit from undergoing evaluation for possible obstructive sleep apnea, one of the most common sleep disorders, advises Weingarten.
If you want to change your sleep habits at home, your best bet is sticking to a routine.
“A nightly routine is important, and proper sleep hygiene is essential for a good night’s sleep,” says Weingarten. “Regarding insomnia: acupressure, tai chi, and yoga may improve sleep.” However, if you feel significantly affected by your lack of restorative sleep, you should seek out a sleep doctor. Not all people need a full sleep study to help identify their problem.
And if you are finding yourself in the throws of taming the back-to-school sleep monster, Weingarten says that getting a child back on a nightly routine is very important.
“Getting into pajamas, brushing teeth, reading a book, etc. should be performed at the same time each night. Decrease their bedtime by 15 minutes per night until they are back to their normal bedtime,” he says. “For example, if they normally go to sleep at 8:30 on a school night, but they have been going to sleep at 9:30 pm during the summer, advance their sleep time to 9:15 one night, then 9 the next night, then 8:45 the following night, and so on, until they reach their ultimate bedtime goal.”
Where to get help:
Sleep Disorders Institute [423 West 55th St., fourth floor in Manhattan, (212) 994-5100]. For information, visit www.sleepny.com/Index.html.
NYU Sleep Disorders Center [462 First Ave., Suite 7N3 in Manhattan, (212) 263-8423]. For information, visit www.med.nyu.edu/sleep/.
The Center for Sleep Medicine at New York-Presbyterian Hospital/Weill Cornell Medical Center [425 East 61st St., fifth floor in Manhattan, (646) 962-7378]. For information, visit www.weillcornell.org/sleepctr/.
Sleep Disorder Center at New York Methodist Hospital [506 Sixth St. in Park Slope, Brooklyn, (718) 780-3017]. For information, visit www.nym.org/For-Patients-and-Visitors/Our-Services/The-Institute-for-Asthma-and-Lung-Diseases/Sleep-Disorder-Center.aspx.
New York Hospital Queens [56-45 Main St. in Flushing, Queens, (718) 670-2000]. For information, visit www.nyhq.org/diw/Content.asp?PageID=DIW009032.
North Shore LIJ/Staten Island University Hospital [475 Seaview Ave. in Dongan Hills, Staten Island, (718) 226-2331]. For information, visit www.siuh.edu/Medical-Services/Clinical-Services/Sleep-Disorders.aspx.
Danielle Sullivan, a Brooklyn-born mom of three, has worked as a parenting writer and editor for more than 10 years, and was recently honored with a Gold award for her health column by the Parenting Media Association.
Sullivan also writes for Babble. You can find her on her blog, Just Write Mom.
