What is a sleep
disorder?
Sleep disorders are
condition which negatively impact the quality of your sleep, and they tend to
be caused by either emotional or physical problems (sometimes both).
Insomnia is the most
common type of sleep disorder, and whilst it can sometimes be caused by
physical ailments, it typically persists due to an underlying psychological
issue.
The overriding symptom
of insomnia is the inability to sleep well – for a period of one month or more.
This might mean difficulty falling asleep, but can also manifest as the
inability to stay asleep (waking multiple times throughout the night) or waking
up very early and being unable to fall asleep again.
Most of us will encounter
difficulties sleeping at some point in our lives, and it usually happens
following a temporary period of stress. However, most people find their
sleeping patterns finally settle down again when life returns to normal. If
sleeping problems persist, it might lead to a long-term sleeping disorder.
The good news is that
sleep disorders can be treated and managed effectively using a combination of
medication, mindfulness – and therapy.
Some common sleep
disorders are:
Hypersomnolence
disorder
– excessive sleepiness and difficulty waking up (even when getting sufficient
sleep).
Narcolepsy – excessive daytime
sleepiness and “sleep attacks” usually occurring several times a week.
Hyperventilation – exhaling more than
you inhale.
Parasomnia – experiencing
abnormal events whilst sleeping.
Restless leg syndrome – frequent awakenings
and difficulty falling asleep due to pain, relieved by moving the leg.
Signs you have a sleep
disorder:
Not everyone
experiences sleep disorders in the same way or to the same degree. Although not
all of the following will apply to you, some of the most common symptoms are
listed below.
Physiological Symptoms
· Difficulty
concentrating
· Aches and pains in the
body
· Dry eyes
· Appetite changes
Psychological Symptoms
· Feeling overwhelmed
· Experiencing
exhaustion throughout the day
· Increased irritability
· Depression
· Anxiety
Behavioural Symptoms
· Struggling to fall
asleep at night
· Frequent awakenings
throughout the night
· Waking up extremely
early in the morning
Therapy for sleep
disorders – treating sleep disorders
· Cognitive Behavioural
Therapy (CBT)
Cognitive Behavioural
Therapy (CBT) centres around the belief that our thoughts and beliefs about the
world impact the way we feel, and respond to situations. CBT will help you
recognise and challenge negative thoughts which might be exacerbating your
symptoms so you can replace them with healthier ways of thinking.
·
Relaxation technique
use of muscle-relaxation techniques to aid in the
treatment of emotional tension. Also called therapeutic relaxation. Mental relaxation allows our mind to settle, slow down and
prepare for sleep.
To find out more about
which approach to therapy might be best for you, contact us for a free phone
consultation.
Common sleeping myths
‘If you wake up during
the night, you’re not sleeping well’
Waking up a few times
in the night is perfectly normal. In fact, we do so because of evolutionary
reasons in order to assess our surroundings. Even those of us without sleeping
difficulties wake up between 5 – 15 times each night.
‘We need 8 hrs of
sleep for a good night’s sleep’
Contrary to popular
belief, 8 hours is not necessarily the length of time to strive for. Most
people range between needing 6 – 9 hours of sleep, and our need for sleep
generally decreases with age.
‘Sleeping pills are
effective’
Although sleeping
pills can be effective in the short-term, the efficacy of sleeping pills
decreases over time.
‘A glass of red wine
helps increase sleepiness’
Alcohol is a sedative
so it can make you feel drowsy. However, processing alcohol whilst sleeping has
a negative impact on both your quantity and quality of deep sleep.
Sleep self help
Self-care comes in
many forms so it’s all about finding what works for you. Treatment and recovery
can take time, but there are a few steps you can take right away:
If you wake up in the
middle of the night and can’t fall back asleep, try leaving your bedroom and
doing a benign task e.g. the washing up. You want to associate your bed with
quality sleep as much as possible.
Sleep hygiene tips:
Try not to eat or
exercise too close to bedtime, that way your body can prepare to slow down.
Try to have a regular
sleep routine. This will train your body to know when bedtime is approaching.