Sleep is a vital component of the human construct. This is the time when the body restores  itself. While too little sleep can be dangerous for the body, new research has shown that too much sleep has its pitfalls too. Oversleeping is an indication of certain health risk. It also indicates few medical conditions that a person might have. Here is more on the risks of oversleeping:

Difficult to get pregnant: A study conducted by a Korean research team in the year 2013 found that out of a sample size of 650 women who were undergoing in-vitro fertilization, the ones who got pregnant had 7-8 hours of daily sleep. The study also suggested that sleep can affect menstrual cycles, circadian rhythms, and hormone secretion. While research is yet to find out a direct co-relation between sleep and infertility, a number of researchers are trying to break the jinx.
Risk of diabetes: A Quebec study conducted in 2013 clearly showed that a person who sleeps for more than eight hours in a day is more risk prone to suffer from type 2 diabetes and reduced glucose tolerance. On a six-period time frame, people who sleep for more than 7-8 hours, are more likely to suffer from diabetes related complication, even if they keep body mass under control.
Mental health and depression: Depression is a major symptom of oversleeping. While people with depression tend to suffer from insomnia, an estimated 15 percent patients suffering from depression tend to oversleep. Compared to regular sleepers, the ones who oversleep tend to suffer from anxiety symptoms and persistent depression. A recent study has revealed that sleeping too much can increase the chances of genetic heritability. Another study revealed that people who sleep for more than 10 hours can result in mental illness. Another research conducted at the John Hopkins Medical School revealed that an irregularity of the body s sleeping clock can lead to temporary mental depression.
Increased inflammation: Oversleeping can increase the risk of certain diseases such as the Alzheimer s disease, cardiovascular disease etc. A study conducted by a group of researchers revealed that women who slept for more than eight hours are likely to suffer from 44 percent higher C-reactive protein. Another study reported that C-reactive increased by more than 8 percent for every hour of additional sleep an individual takes.
More pain: While sleep and rest are often associated with healing, oversleeping can, at times, exacerbate symptoms. Spending too much time in bed can aggravate back and shoulder pain. Oversleeping is also associated with a higher frequency of headaches. Oversleeping often triggers one-sided migraine and increases the level of stress in a person.

Sleeping More Than 8 Hours - How It Can Put Your Health At Risk?

Sleep apnea is a potentially dangerous sleep disorder in which you stop and start breathing frequently while you are sleeping. Symptoms of sleep apnea often include loud snoring and fatigue even if you sleep uninterrupted through the night. Obesity and age are the common risk factors of sleep apnea.

The most common type of sleep apnea is obstructive sleep apnea, in which the throat muscles contract and relax while you are asleep. The other type of sleep apnea, called central sleep apnea, usually occurs in people who have been diagnosed with brain tumors, infections or heart failure, or have had a stroke.

Treatment of sleep apnea includes:

CPAP: The Continuous Positive Airway Pressure (CPAP) device is generally recommended in the treatment of sleep apnea. CPAP is a breathing machine that stops your airways from getting blocked when you are sleeping. The CPAP device is normally the size of a tissue box. It comes with a mask that you put over your mouth and nose. The machine attached to the mask pumps a continuous flow of air that keeps your airways clear as you sleep.
BPAP: The Bilevel Positive Airway Pressure (BPAP) device is used as an alternative to the CPAP device, if you find it hard to adjust to the CPAP. If you have a weak pattern of breathing, the BPAP can be helpful.
ASV: The Adaptive Servo-ventilation (ASV) device is used to treat both central and obstructive sleep apnea.
Treatment for other medical conditions: Sometimes sleep apnea can be caused by underlying health conditions. Problems such as rhinitis (nasal passage inflammation) and hypothyroidism (underactive thyroid gland) can cause sleep apnea. In such cases, your doctor needs to diagnose these conditions first before treating your sleep apnea.
Lifestyle changes: Excessive weight sometimes can cause sleep apnea; so losing excessive weight should be a priority. Also, alcohol and tobacco can contribute to your symptoms, so try avoiding those.
Medication: Usually, doctors do not prescribe any medicine, since sedatives and sleeping pills actually worsen sleep apnea. But, in case of sleep apnea in children, doctors typically suggest intra nasal corticosteroid medicine to treat the symptoms.
Surgery: Surgeries to increase the size of your airway or to remove your adenoids, tonsils or extra tissues in the rear of your throat or your nose can prove helpful.

Sleep Apnea - 7 Ways it Can Be Treated!

"Nightcaps (Drinking alcohol before bed) give you the worst sleep ever!

Any alcoholic beverage (generally brandy, wine, beer, bourbon etc) consumed before bedtime is known as a nightcap. You may have a nightcap thinking you’ll get better sleep, but did you know that it’s actually responsible for giving you a disrupted sleep pattern? Nightcaps may gradually start interfering with your sleeping quality, causing you to wake up sooner than you want.

How do nightcaps adversely affect your sleeping pattern?

Recently, a study conducted by the University of Melbourne revealed the fact that alcohol before bedtime can give you the worst sleep ever. In this study, several volunteering adults were neurologically monitored in a lab for a few days. Half of them were asked to have nightcaps, while the other half was instructed to drink non-alcoholic beverages. After completing their observation, the researchers reached the conclusion that though alcohol resulted in greater number of sleeping hours, it left the participants feeling dehydrated and less refreshed in the morning due to fragmented sleep. This is because the sleep induced by nightcaps is very shallow, and having nightcaps regularly can result in less restorative sleep. 

The side-effects of nightcaps

Ruining your sleep is not the only ill effect nightcaps have on your health. Nightcaps give rise to other issues too, like snoring and night sweats. Moreover, consuming alcohol before falling asleep also weakens your immune system, damages your memory, speeds up the ageing process, results in nightmares, and causes headaches and insomnia. In fact, regular nightcaps are bad for your heart too. 

4 ways how you can prevent alcohol from affecting your sleep pattern

Nonetheless, if you want to include a bit of alcohol to your dinner, it can be done in the correct way to ensure that it doesn’t affect the quality of your sleep. You can follow these simple rules to minimise the ill effects of nightcaps:

1. Stick to the three hour rule: Ensure that you drink alcohol at least 3 hours prior to sleeping.

2. Limit yourself to a fixed amount: Always consume alcoholic beverages in moderation and try to limit yourself to only one or two drinks every day.

3. Sleep early: Try to avoid staying awake longer than you usually do as this adds up to alcohol’s abilities of disturbing your sleep.

4. Increase your water intake: Prevent your body from getting dehydrated by the effect of alcohol by consuming at least one glass of water for each glass of alcohol. Additionally, don’t forget to sip a few glasses of water after waking up in the morning.

Sleep is important for your overall well being, so try not to compromise with it by consuming nightcaps regularly, especially after knowing about its devastating effects.



Do You Know Nightcaps (Drinking Alcohol Before Bed) Give You the Worst Sleep!

Sleep apnea is a disorder which is characterized as interruptions in breathing when you are sleeping. These interruptions or pauses in breathing usually last for about 10 to 20 seconds and may be repeated over 100 times alongside the duration of your sleep. This condition leads to poor sleep resulting in drowsiness, fatigue and poor concentration throughout the day.

Sleep apnea can be classified as:
1. Central sleep apnea: Central sleep apnea impairs the central nervous system wherein the brain fails to control muscles which regulate breathing while you sleep.
2. Obstructive sleep apnea: This type of sleep apnea occurs when the soft tissues present in the back of the throat block the airway and thus resulting in loud snoring.

Signs and symptoms
The various signs and symptoms of sleep apnea are
1. Loud and chronic snoring during sleeping
2. Interruptions in breathing
3. Shortness of breath during sleep
4. Fatigue during the day
5. Choking and gasping during sleep
6. Extreme irritability and drowsiness
7. Experiencing headaches in the morning
8. impaired concentration and forgetfulness
9. Chronic sore throat and dry mouth
10. Depression

The various risk factors for sleep apnea are:
1. If you are overweight
2. If you are male
3. If you are over the age of 40
4. If you have a large tongue and tonsils
5. If someone in your family has sleep apnea
6. Nasal obstruction due to sinus problems

There are certain prevention measures to control sleep apnea, they are:
1. Limit smoking: Smoking may cause you to retain fluid in the throat which contributes to sleep apnea.
2. Exercise: You should exercise regularly to keep off weight as being overweight increases the chances of getting affected by sleep apnea.
3. Schedule your sleep: You should get enough sleep every day so that your body is refreshed and revitalized. Getting enough sleep, thus helps in preventing sleep apnea.

Risk Factors Associated with Sleep Apnea

Pain related sleep disruption has affected a large number of people around the globe. Statistics has it that, in India, about 25% of the population suffers from pain-related sleep deprivation. Studies call it  the vicious cycle of pain and sleep  as pain affects your ability to sleep and lack of sleep makes the pain even worse.

Back pain and arthritis are examples of some common pain-related medical disorders. People with these types of chronic pains have reported persistent sleeplessness or have had immense trouble falling asleep.

The following are the primary sleep disorders associated with chronic pain:

Insomnia: It is a medical condition that is characterized by an inability to fall asleep no matter how physically exhausted you are. Insomnia can be acute (lasting for one night to a week) or chronic (that lasts for more than 3 weeks).
Hypersomnia: It is a condition wherein you tend to sleep excessively; in this condition, you will have trouble being awake throughout the day or can fall asleep at any point of time.
Sleep Apnoea: This is a sleep disorder wherein breathing pauses and resumes repeatedly. Risk factors include obesity, age and gender; it is more commonly observed in men. This condition can be chronic with symptoms such as snoring loudly or feeling very tired even after one has had a night s sleep.
Restless leg syndrome: It is a sleep disorder wherein you continuously move your legs while sleeping. However, this condition can also cause you to move your legs even if you aren t sleeping.
Some of the causes of sleep disorders due to chronic pain are:

Pain
Worry and anxiety
Sweating at night
Depression and other mental disorders
Treatment

A pain and sleep disorder should be simultaneous as both the components of it, pain and sleep, are interrelated. Some of the ways people with chronic pain can still have a good night s sleep are:

Limiting caffeine intake
Abstaining from alcohol and smoking, as these disrupt the sleep cycles, thus aggravating the existing pain.
Practicing meditation and other relaxation techniques
Pain killers or sleeping pills can be administered, but only with the doctor s advice.
Hot water fomentation over painful area during night, for better sleep.

Back Pain and Bad Sleep

Getting a good night s sleep is essential for a healthy lifestyle. When a person is asleep, the body rejuvenates itself. Some people can fall asleep as soon as their head touches the pillow but others can find it hard to sleep. Conditions that affect a person s ability to sleep properly over a long period of time are known as sleep disorders. There are many different types of sleep disorders.

Obstructive Sleep Apnea
Sleep apnea is a very common sleep disorder. This is marked by frequent interruptions in the person s breathing. It may cause the person s breath to become shallow or even stop briefly. In many cases, the person may not be aware of this happening while they sleep. Obstructive sleep apnea is caused by a partial or complete obstruction of the upper airway. This makes the chest muscles and diaphragm work harder to pull air into the lungs.

Insomnia
Insomnia can be described as an inability to fall asleep. Waking up frequently in the middle of the night and finding it difficult to go back to sleep or waking up earlier than planned in the morning are also characteristic signs of insomnia. There are two types of insomnia; primary and secondary insomnia. Primary insomnia refers to the inability to sleep that is not connected to any other disease. If the person s inability to sleep stems from another disease, it is known as secondary insomnia. There are a number of factors that could cause insomnia. This includes life changes such as shifting to a new home, death of a loved one or change of jobs, emotional discomfort, environmental factors such as light or noise, jet lag, stress, etc.

Restless Leg Syndrome
This sleep disorder is also classified as a neurological disorder. It is characterized by an overwhelming urge to move one s legs while sleeping. This may be felt as a scratchy itchy, burning, pulling or throbbing sensation. Massaging the legs or moving it only provides temporary relief. The exact cause of this condition is not known but suffering from an iron deficiency, kidney failure, diabetes, Parkinson s disease or peripheral neuropathy can increase the risk of this sleep disorder.

Narcolepsy
This can be described as the brain s inability to control its sleep cycle. This can make a person fall asleep unexpectedly during the day while falling asleep at night becomes more difficult. In most cases, this sleep disorder is caused by reduced levels of a neurotransmitter known as hypocretin.

So, if you are experiencing any of the above symptoms or have difficulty sleeping, it is advised not to self-medicate and delay the treatment. Seek help from a professional right away and enjoy peaceful sleep.

Sleep Disorder - Know Its Types And Causes!

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