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Sleep Disturbance Tips

Lack Of Sleep - 6 Ways It Is Affecting You Negatively!

Dr. Tarun Jhamb 87% (18 ratings)
MD - Internal Medicine, MBBS
General Physician, Gurgaon
Lack Of Sleep - 6 Ways It Is Affecting You Negatively!

Sleep is an activity where you do nothing, but rest. You relax your body and mind, you rest your bones and muscles, and you rest your eyes after a long day of physical exertion. It is extremely necessary for you to get ample amount of sleep to stay healthy. 

Sleep has two component: REM sleep and non-REM sleep. Both are required insufficient duration for proper effective sleep. Most effective and healthy sleep time is between 10PM - 3 AM. Going early to bed and rising early helps you maintain a healthy body and mind. Otherwise, there are various problems which you might have to face if you are lacking sleep.

  1. Elevates the risk of stroke: According to study, people who get less sleep are more prone to having strokes than those who get enough sleep. If you sleep for less than 6 hours every day, you multiply the risk of having a stroke four times than ordinary. 
  2. Obesity: Lack of sleep can cause obesity. It usually forces you to take erratic food decisions, leading you to eat a lot of junk food. Less sleep administers certain hormonal changes which make you feel hungrier and believe that you haven't eaten enough food. The production of the hormone ghrelin, which controls your hunger, increases due to less sleep. Hence, it may lead to obesity if you keep eating without keeping a check on what you eat. 
  3. Increases the risk of diabetes: Sleep and the production of insulin are inversely related to each other. Among teenagers, the less you sleep; the more insulin resistant your body becomes. This means the body is not able to use the insulin effectively. 
  4. Increase the risk of hypertension: There is Blood pressure drop in deep sleep which is required for maintaining normal blood pressure. Patients who are hypertensive and not able to sleep properly will have more chances of having increased blood pressure despite taking medicines. 
  5. Results in Poor Memory: Less sleep causes tiredness. When you are extremely tired, you are not able to focus on anything going on around you, you cannot concentrate on your work, and you get forgetful. In fact, consistent lack of sleep can even cause permanent loss of memory. This is because you are not being able to fully utilize the memory boosting ability of sleep. This eventually causes brain deterioration which results in permanent memory loss
  6. Affects your Heart: Lack of sleep can have an extremely negative impact on your heart. Less sleep also causes stress and strain to your body and mind. It results in an increased production of certain chemicals and hormones in the body which is harmful for your heart. According to a study in 2011, people who sleep less than 6 hours every day increase the risk of having heart problems by almost 48%. It is not very healthy to sleep less as it can complicate your daily life activities. Sleep enough and stay healthy.

In case you have a concern or query you can always consult an expert & get answers to your questions!

4818 people found this helpful

Can Sleep Apnea Be Fatal?

Dr. Harmeet Singh Pasricha 92% (56 ratings)
DNB (ENT), MBBS, MNAMS - Otorhinolaryngology
ENT Specialist, Gurgaon
Can Sleep Apnea Be Fatal?

Sleep Apnea refers to sleep disorder which is characterized by irregular pauses or interruption in breathing during sleep. Every pause usually lasts for a few minutes or seconds and occurs several times at night. This may indicate that your brain as well as rest of your body is not getting sufficient supply of oxygen. Sleep apnea is of two types - Central Sleep Apnea (CSA) and Obstructive Sleep Apnea (OSA).

  1. Obstructive Sleep Apnea- This occurs when the air passage gets blocked, generally when the throat muscles periodically relax and obstruct your air passage during sleep. It is the most common type of sleep apnea and is characterized by snoring.
  2. Central Sleep Apnea- In this case, the airway does not get blocked, but the brain stops passing signals to the muscles that control your breathing.

Mostly people who are diagnosed with a number of underlying medical conditions such as obesity, diabetes, hypertension, chronic nasal congestion etc. are prone to Obstructive Sleep Apnea. Although Central Sleep Apnea is a less common type of sleep disorder, and does not lead to serious complications, various research studies show that Obstructive Sleep Apnea can pose adverse consequences if not treated at the right time.

One such fatal consequence is cardiovascular problems. Sudden drops in the levels of oxygen in blood that happens during Obstructive Sleep Apnea results can lead to increased blood pressure and damage of the cardiovascular system, which in turn increases the chance of a heart attack. Since men are more prone to heart ailments than women, men with sleep apnea are at a greater risk of heart ailments like stroke or heart failure, coronary artery disease and others.

Since Obstructive Sleep Apnea occurs due to interruption in the breathing procedure, it can lead to abnormal irregular heartbeats, known as arrhythmia. Arrhythmia can decrease the level of oxygen in blood and if there’s an underlying heart condition, these repetitive encounters of low blood oxygen can even lead to a sudden cardiac arrest.

Most research studies have established a positive correlation between sleep apnea and heart ailment. According to researchers, the risk of untimely death increases as the acuteness of sleep apnea increases. However, there are ways of seeking treatment for this particular sleep disorder. You should consult a doctor immediately and get yourself proper medical assistance to prevent the condition from aggravating.

Can Irregular Sleep Pattern Cause Depression?

Homeopath, Bangalore
Can Irregular Sleep Pattern Cause Depression?

Depression is a clinical, mental and emotional condition that may give rise to feelings of hopelessness and chronic sadness. It slows down the way people process everyday activities and leads the patient to a sense of constant gloom and doom. It is a disabling mental condition as per who and may be caused due to reasons like genetics, changes in the balance of hormones, stress, grief, trauma and prolonged, chronic physical ailments.

Symptoms of depression are:

  1. Sleep irregularity: It relates to either insomnia or oversleeping that is, either you sleep too much or do not sleep at all. This could be because of work or other stress in your personal or professional life.
  2. Irritation or unnecessarily getting angry: You start losing your temper easily and that too for silly reasons. You think you are losing control.
  3. Feeling hopeless and sad: The first signal or symptom is the feeling of hopelessness. In this, case the patient loses the hope in everything. They feel like being trapped in some kind of cage, from which they are not able to come out.
  4. Lack of interest in anything: Everything seems to be of no use or interest, even your daily work. You don't want to do anything; even the things, which you loved to do like your hobbies and passions, which you no longer find interesting.

Here is a comprehensive list of homeopathic medicines which most doctors are likely to recommend for treating depression:

  1. Sepia: This medicine is beneficial to women suffering from post-partum depression (sadness or emotional conflict after giving birth) and menopause. Feeling of solitude and hopelessness with no energy to continue with life are some common symptoms that can be reduced with Sepia.
  2. Arsenicum album: This medicine is prescribed to control the symptoms like diarrhea, gastric problems, indigestion which patients often suffer from as a result of intense anxiety. Patients, appropriate for this medicine tend to be fastidious and restless. It is made of white arsenic and should be taken in prescribed potency because an overdose can cause gastroenteritis.

The above mentioned medicines are just some of the medicines, which should only be taken only after consulting your doctor, as causes and symptoms differ for each person.

In case you have a concern or query you can always consult an expert & get answers to your questions!

4855 people found this helpful

Alcohol Consumption: How It Can Lead Towards Sleepwalking?

Dr. Rohit Garg 88% (47 ratings)
MBBS, M.D Psychiatry
Psychiatrist, Delhi
Alcohol Consumption: How It Can Lead Towards Sleepwalking?

Sleep walking is a sleep related disorder that affects many individuals globally. It causes people to get up and start walking even when they are in a deep state of sleep. This condition happens when the patient is going through a state of deep sleep to light sleep, before actually awaking. In most cases, the patients are not aware of their actions and may find themselves in another room or part of the house when they wake up. While this condition usually happens for children between the ages of four to eight, it may even happen for certain adults. Here is everything you need to know about sleep walking from the reasons that cause it, to the ways in which it may be treated.

General causes of sleepwalking: Sleepwalking may be caused by sudden stress or a chaotic sleep pattern. In such cases, it may last only a few weeks and may even come with other symptoms like bedwetting. This is most commonly seen in children. It is also a genetically inherited disorder that can affect people whose parents or siblings have suffered from the same.

Also, if you have a sleep deprivation problem and experience trouble when it comes to falling asleep, then this condition may set in. Many people also walk in their sleep when they are drunk or are known to regularly get drunk. Excessive alcohol consumption may also lead to such sleep disorders. Also, if the patient is taking sedatives that are hypnotic in nature, then they may experience such symptoms as sleep walking.

Medical conditions: There are also a number of medical conditions that may cause this condition. To begin with, sleepwalking may arise as a symptom of heartburn and fever. Also, patients who are suffering from an irregular heartbeat or heart rhythm may end up walking in their sleep. Restless leg syndrome, obstructive sleep apnea, night time seizures and asthma may also cause this condition. Other psychiatric disorders like post-traumatic stress disorder, panic attacks and multiple personality disorder can also cause symptoms such as sleep walking.

Treatment: The method of treatment is usually based on the genetic, environmental or physiological reasons that are behind the actual disorder. While changing the medicines and treating the actual ailment that causes sleep walking as a symptom may be recommended by most doctors, one may also have to undergo therapy. This therapy will help in reaching the root cause of the sleepwalking disorder in case it is a chronic problem that has nothing to do with any other ailment or disease. The doctor may also look for signs of nocturnal seizures and confusion arousal in order to treat the same with proper therapy and medication.

In case you have a concern or query you can always consult an expert & get answers to your questions!

2528 people found this helpful

Super Blue Blood Moon - Any Impact On Health?

MBBS Bachelor of Medicine and Bachelor of Surgery
General Physician, Faridabad
Super Blue Blood Moon - Any Impact On Health?

Full lunar eclipse on Wednesday that is 31 January, 2018  will begin at 4:21 pm, but will only be visible at 5:18 pm as per the IST. What is so so special about this super blue blood moon is that it will also be a total lunar eclipse. In India, super blue blood moon will be visible from 5:18 PM and 6:21 PM IST and parts of West Coast & Rajasthan will be able to see it from 6:21 PM IST to 7:37 PM IST on 31 January and the partial eclipse will end at 8:41 pm.

A supermoon happens when the full moon coincides with the moon’s closest orbit point to earth and blood moon is when the red part of the sunlight gets least refracted, giving moon the tinge of orangish red. The average distance from the moon's center to earth is about 382,900 kilometers. At the nearest point of orbit, the moon is 60, 000 KM closer as compared to the average distance, this point is also known as 'perigee'. According to NASA, during this time the moon appears 30% brighter and 14% larger. 

According to a study named, 'the lunar cycle: effects on human and animal behavior and physiology', conducted by the US National Library of Medicine and National Institute of Health in 2006-07, following inferences were drawn:

  • It can possibly disturb the sleep pattern, which can cause a feeling of lethargy and stress the following day.

  • It can possibly cause hormonal changes both in humans and animals.

1127 people found this helpful

Sleep Wake Disorder - Causes, Symptoms and Treatment

Dr. Vikas Khanna 90% (550 ratings)
BDS, Certification In Hypnotherapy, Certification In N.L.P, Certification In Gene & Behavior, Psychology At Work
Psychologist, Delhi
Sleep Wake Disorder - Causes, Symptoms and Treatment

Sleep-Wake Disorder is a very uncommon syndrome which causes irregular sleeping patterns without any real schedule.

Causes
Persons with brain malfunctioning and those who do not have a regular routine during the day experience such disorders. People with changing work shifts often experience such disorder. Also, travellers who often move from one country to another with different time zones may also have these symptoms.
There's no cure for this disorder, but treatments, including hormones, medicine, and light therapy, can help get you closer to a normal sleeping pattern.

Symptoms

Symptoms may include any of the following:

  1. Sleeping or napping more than usual during the day
  2. Trouble falling asleep and staying asleep at night
  3. Waking up often during the night

Exams and Tests
A person must have at least three abnormal sleep-wake episodes during a 24-hour period to be diagnosed with this problem. The time between each such episode varies from 1 to 4 hours. The doctor may advise you to go ahead with a device called actigraph in case the diagnosis is unclear. The device looks like a wristwatch, and it can tell when a person is sleeping or awake.

Treatment
Though there is no simple cure for irregular sleep-wake syndrome, however, several therapies and lifestyle changes may help a person return to a normal sleep-wake cycle. These include:

  1. A regular daytime schedule of activities and mealtimes need to be fixed.
  2. You should not stay in bed during the day for long.
  3. Use bright light therapy in the morning like those from computer screens and television. The period of exposure should also be increased. Exposure to blue light should be minimized at night.
  4. You should take melatonin at bedtime. This is a hormone that controls the sleep-wake cycle. By taking doses at the right times, you might be able to shift your body clock earlier or later.
  5. Make sure to make the room dark, quiet, and as comfortable as possible at night.
  6. Also one should try to minimize the amount of noise in the sleep environment.
  7. Add more structure to the patient’s day by scheduling social interaction, exercise, and other activities.
  8. Your doctor may prescribe drug to control the timing of the sleep-wake cycle.

How can hypnotherapy help?

Hypnotherapy focuses on understanding and changing patterns of behaviour. Though the cause of the problem will vary for each individual, there are many conditions that may increase the risk of developing a sleep disorder.

Hypnotherapy has been used as a way of altering and reconditioning negative patterns of behaviour for many years. Hypnotherapy for sleep disorders will do this by seeking out the root cause of the problem and altering the individual’s perception of it.

Many sleep disorders are fuelled and worsened by issues that can be effectively treated with hypnotherapy, such as stress and anxiety. Usually it is not the situation itself that causes stress but the way we react to it. By inducing a state of deep relaxation, the hypnotherapist will be able to gain access to the unconscious mind. The hypnotherapist will target the negative thought patterns, teaching the individual how to manage the feelings and view them in a positive perspective.

A hypnotherapist may use a combination of the techniques mentioned, or they may think you will benefit from just one. To achieve the most effective outcome, the practitioner will consider your concerns. After this, they will tailor the treatment to your personal circumstances.

Finally, you should take proper care of yourself. Make positive changes in your lifestyle. You can even ask your boss to make your work schedule a bit flexible.

The ultimate goal of these lifestyle changes is to help the person sleep longer at night and make him feel active and awake during the day. Most people have sleep disturbances on occasion. But you need to see your doctor if such sleep disorders occur regularly. If you wish to discuss about any specific problem, you can consult a Psychologist.

4094 people found this helpful

Sleep Wake Disorder - How It Can Be Treated?

Dr. Vikas Khanna 90% (550 ratings)
BDS, Certification In Hypnotherapy, Certification In N.L.P, Certification In Gene & Behavior, Psychology At Work
Psychologist, Delhi
Sleep Wake Disorder - How It Can Be Treated?

Sleep Wake Disorder is a very uncommon syndrome which causes irregular sleeping patterns without any real schedule.

Causes
Persons with brain malfunctioning and those who do not have a regular routine during the day experience such disorders. People with changing work shifts often experience such disorder. Also, travellers who often move from one country to another with different time zones may also have these symptoms. There's no cure for this disorder, but treatments, including hormones, medicine, and light therapy, can help get you closer to a normal sleeping pattern.

Symptoms
Persons with such disorder experience sleeping or napping more than usual during the day, have trouble falling asleep and staying asleep at night and wake up often during the night.

Exams and Tests
A person must have at least three abnormal sleep-wake episodes during a 24 hour period to be diagnosed with this problem. The time between each such episode varies from 1 to 4 hours. The doctor may advise you to go ahead with a device called actigraph in case the diagnosis is unclear. The device looks like a wristwatch, and it can tell when a person is sleeping or awake.

Treatment
Though there is no simple cure for irregular sleep-wake syndrome, however, several therapies and lifestyle changes may help a person return to a normal sleep-wake cycle. These include:

  1. Hypnotherapy is the most important managing tool/therapy.
  2. Stress and its management through psychotherapy is one of the most important management tools.
  3. A regular daytime schedule of activities and mealtimes need to be fixed.
  4. You should not stay in bed during the day for long.
  5. Use bright light therapy in the morning like those from computer screens and television. The period of exposure should also be increased. Exposure to blue light should be minimized at night.
  6. You should take melatonin at bedtime. This is a hormone that controls the sleep-wake cycle. By taking doses at the right times, you might be able to shift your body clock earlier or later.
  7. Make sure to make the room dark, quiet, and as comfortable as possible at night.
  8. Also one should try to minimize the amount of noise in the sleep environment.
  9. Add more structure to the patient’s day by scheduling social interaction, exercise, and other activities.
  10. Your doctor may prescribe drug to control the timing of the sleep-wake cycle.
  11. Finally, you should take proper care of yourself. Make positive changes in your lifestyle. You can even ask your boss to make your work schedule a bit flexible.
  12. The ultimate goal of these lifestyle changes is to help the person sleep longer at night and make him feel active and awake during the day.
  13. Most people have sleep disturbances on occasion. But you need to see your doctor if such sleep disorders occur regularly. If you wish to discuss any specific problem, you can consult a psychologist.
3855 people found this helpful

Sleepwalking - 11 Things You Must Know!

Dr. Kalrav Mistry 86% (104 ratings)
MD - Psychiatry
Psychiatrist, Ahmedabad
Sleepwalking - 11 Things You Must Know!

Sleep is one such time when people usually are expected to lie down still and get rest. However, we have all heard of sleepwalking, a condition where a person walks during the sleep. Though it may sound strange, there is a deeper explanation for it both from a causative point of view and from managing it.

Things you should know?

  1. Sleepwalking happens when a person moves back from a deep sleep to a light sleep or awakening state.
  2. The person who is sleepwalking is usually not aware of it.
  3. Activities may range from simply getting up and sitting up in bed to walking around the room. They could also open the door and walk out to the neighbourhood. Moving furniture, changing dresses or driving a car, may also be some of the actions Most of these activities happens completely without their knowledge.
  4. Mostly happens in children up to the age of 12, but can be seen in adults also, where it assumes a more severe form.
  5. The person who is sleepwalking has a fixed stare with glassy eyes. They may appear dazed and lost when they are awakened.
  6. They may not respond when they are actually sleepwalking, or respond very slowly
  7. They can be brought back to bed and put back to sleep without being disturbed. Most children would go back to sleeping when this is done
  8. Though the parents can be very worried when they see children sleepwalking, reassurance is required, as it usually disappears as they cross teenage.
  9. There could be chances of small injury like tripping or fall during the sleepwalking episode
  10. Sleepwalkers may be more restless compared to other children during their waking hours
  11. Bedwetting is also quite common in children who sleepwalk

Causes

  1. Inappropriate sleep pattern with lack of sleep for prolonged periods is one of the main reasons for sleepwalking
  2. Stress
  3. Excessive drinking
  4. Medical conditions like heart rhythm problems, acidity, gastric reflux, and seizures
  5. Psychiatric conditions like panic attacks and post-traumatic stress disorder can also lead to sleepwalking

Management

  1. For a parent to see their child walking around in their sleep can be quite disturbing.
  2. Reassurance is required stating that it is just a temporary phase and will not stay beyond the teenage years
  3. Most people do not require any intervention unless accompanied by severe symptoms like going out of the house or driving
  4. Once established, it is advisable to avoid by not drinking too much alcohol, avoiding stress and anxiety and taking precautions like extra-secure locks to prevent sleepwalking and/or other side effects. If you wish to discuss about any specific problem, you can consult a psychiatrist.
2545 people found this helpful

What Causes Chronic Nightmares? How It Can be Treated?

Dr. Prasenjit Ray 89% (89 ratings)
MBBS, DPM, MD - Psychiatry
Psychiatrist, Bardhaman
What Causes Chronic Nightmares? How It Can be Treated?

Chronic nightmares are caused by a lot of internal as well as external factors. It can cause sleep disorders and can affect your overall health. Some of the key reasons that contribute to chronic nightmares are mentioned below:

  1. Stress and anxiety: Anxiety can come in many forms. It can happen due to simplest of reasons such as moving to a new place to joining a new job, suffering from trauma to losing a close one in the family, etc. Stress as a result of these can lead to bad dreams and chronic nightmares.
  2. Media: Suspense shows or scary movies are also known to cause nightmares. Recalling visual imagery from a recently watched horror movie during sleep can appear in the dream without any intervention. The brain can create a sequence and produce imagery based on one’s recent thinking process.
  3. Depression: A Finnish Study showed that more than 28 percent who suffers from depression get nightmares at night. A negative mindset coupled with poor self-confidence can lead to chronic nightmares resulting in sleep disturbances.
  4. Traumatic experience: Any recent experience of surviving a natural disaster, violence in the relationship, major vehicle accident, are frequently linked with nightmares. More than 50 percent of the people with PTSD suffer from nightmares reveals the National Center for PTSD, USA.
  5. Drugs and Medications: People coming out from recent medication such as barbiturates, narcotics and antidepressants often suffer from hyperactive neurotransmitter leading to nightmares. Withdrawal from alcohol and recreational drugs are also known to be responsible for chronic nightmares.
  6. Snacking Before Bedtime: Often eating before sleeping triggers the metabolism and signals are sent to the brain to be more active than usual. Junk foods and spicy meals should be especially avoided to refrain from chronic nightmares.
  7. Inability to Relax: Inability to relax gradually builds up a basic level of underlying arousal process which later contributes more in further reaction towards stress.
  8. Conflicting Material: Any conflicting material which we are not aware of might lay embedded in our subconscious mind, which might contribute to repeated nightmares. 

So basic idea is to learn some relaxation technique and practice those. If the condition persists then it will call for a detailed assessment and may be some medication besides Psychological measures.

How to get rid of nightmares?

  1. Treat the underlying symptoms: It is important to identify the cause of the nightmares. Often stress, PTSD, anxiety and depression can cause nightmares. Once the cause is identified, medical help or self-help techniques can be employed to overcome it.
  2. Exercise: Exercise tires the body and relaxes the brain. From dancing to rock climbing, running to rowing, hitting a gym to brisk walking, one form of exercise should be daily practised to make sure you get sound sleep during the night.
  3. Talk to your doctor: If you are undergoing any medication that involves withdrawal, anxiety, narcotics, you should immediately consult a doctor about the effects of medicine. A doctor can either reduce the dosage of medicine or change the medicine altogether to address the problem
  4. Stress Reduction: Stress can be reduced by practising yoga and meditation. You can also take a hot shower before going to sleep to calm yourself down. A relaxed mind goes a long way in ensuring sound sleep during the night.
3250 people found this helpful

Sleep Wake Disorder - Irregular Sleeping Patterns

Dr. Saptarshi Adhikari 88% (95 ratings)
Masters of Philosphy, Master of Science, Bachelor of Sciences
Psychologist, Kolkata
Sleep Wake Disorder - Irregular Sleeping Patterns

Sleep-Wake Disorder is a very uncommon syndrome which causes irregular sleeping patterns without any real schedule.

Causes
Persons with brain malfunctioning and those who do not have a regular routine during the day experience such disorders. People with changing work shifts often experience such disorder. Also, travellers who often move from one country to another with different time zones may also have these symptoms.
There's no cure for this disorder, but treatments, including hormones, medicine, and light therapy, can help get you closer to a normal sleeping pattern.

Symptoms

Symptoms may include any of the following:

  1. Sleeping or napping more than usual during the day
  2. Trouble falling asleep and staying asleep at night
  3. Waking up often during the night

Exams and Tests
A person must have at least three abnormal sleep-wake episodes during a 24-hour period to be diagnosed with this problem. The time between each such episode varies from 1 to 4 hours. The doctor may advise you to go ahead with a device called actigraph in case the diagnosis is unclear. The device looks like a wristwatch, and it can tell when a person is sleeping or awake.

Treatment
Though there is no simple cure for irregular sleep-wake syndrome, however, several therapies and lifestyle changes may help a person return to a normal sleep-wake cycle. These include:

  1. A regular daytime schedule of activities and mealtimes need to be fixed.
  2. You should not stay in bed during the day for long.
  3. Use bright light therapy in the morning like those from computer screens and television. The period of exposure should also be increased. Exposure to blue light should be minimized at night.
  4. You should take melatonin at bedtime. This is a hormone that controls the sleep-wake cycle. By taking doses at the right times, you might be able to shift your body clock earlier or later.
  5. Make sure to make the room dark, quiet, and as comfortable as possible at night.
  6. Also one should try to minimize the amount of noise in the sleep environment.
  7. Add more structure to the patient’s day by scheduling social interaction, exercise, and other activities.
  8. Your doctor may prescribe drug to control the timing of the sleep-wake cycle.

Finally, you should take proper care of yourself. Make positive changes in your lifestyle. You can even ask your boss to make your work schedule a bit flexible.

The ultimate goal of these lifestyle changes is to help the person sleep longer at night and make him feel active and awake during the day. Most people have sleep disturbances on occasion. But you need to consult a doctor if such sleep disorders occur regularly.

2585 people found this helpful
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