by Olivia Miller | May 30, 2024 | Healthy Living

Why Can’t I Fall Asleep?

You are getting a lot done in the evenings after work, the only problem is it’s often when you should be sleeping. It used to be that you could fall asleep within minutes of your head hitting the pillow and get hours of sleep. Now, sleep feels elusive, leading you to stay up late. You even replaced your old mattress hoping that would help. If this sounds familiar, you might be dealing with insomnia or another common sleep disorder.

Why Sleep Matters

Sleep is essential for our health. During the deep sleep REM (Rapid Eye Movement) stage, our brains organize information, repair cells, and remove toxins like beta-amyloid, which is linked to Alzheimer’s disease. A single restless night can leave us irritable and unfocused.

The American Academy of Sleep Medicine highlights that not getting enough sleep or getting poor sleep can contribute to health problems, such as heart disease and mental health disorders. Good sleep supports blood pressure, cognitive function, and emotional regulation. Poor sleep can weaken the immune system, making us more prone to infections. Addressing sleep issues promptly is crucial for maintaining good health. Unfortunately, some of us suffer from underlying medical conditions that cause us to lose sleep.

Insomnia

Insomnia, a common sleep disorder, can be caused by a range of factors:

• Stress and Anxiety: Work pressure, family life, or general anxiety can lead to short-term insomnia. Persistent stress can develop into chronic insomnia. Conditions like PTSD or bipolar disorder can also cause insomnia.
• Physical Health Conditions: Chronic pain, heartburn, or sleep apnea may prevent restful sleep. These conditions are like a constantly dripping faucet—disruptive and persistent.
• Lifestyle Choices: Habits like binge-watching TV and excessive caffeine intake disrupt sleep. Long-term use of electronic devices before bedtime also hinders melatonin production.
• Environmental Factors: Noisy neighbors, a snoring partner, too much light, an uncomfortable mattress, or extreme temperatures can all disturb sleep.

Sleep Apnea

Sleep apnea is another common sleep disorder affecting approximately 39 million U.S. adults., characterized by pauses in breathing during sleep as the soft tissues in the throat repeatedly partially collapse, blocking the upper airway. This can lead to:

• Loud Snoring: Often a sign of obstructive sleep apnea, common in 94% of patients.
• Gasping for Air: Sudden awakenings accompanied by shortness of breath.
• Morning Headaches: Resulting from reduced oxygen levels during sleep.
• Daytime Fatigue: Due to frequent sleep interruptions, leading to poor sleep quality.
• Untreated Sleep Apnea can lead to health complications such as heart, kidney, and metabolic disease.

Restless Legs Syndrome (RLS)

RLS has no known genetic cause but often runs in families. It causes an uncontrollable urge to move your legs, usually due to uncomfortable sensations. Symptoms include:

• Leg Discomfort: Tingling, itching, or a crawling sensation.
• Nighttime Leg Movements: Leading to disrupted sleep and insomnia.
• Daytime Sleepiness: Resulting from poor sleep quality.

RLS may be linked to iron deficiency and exercise that is more balanced and gentler such as yoga, swimming, or cycling can help. Sometimes nerve damage from injuries can contribute to RLS.

Health Risks of Long-Term Sleep Deprivation

Chronic sleep deprivation has serious health implications. It can lead to:

• Mental Health Issues: Anxiety disorder and depression can worsen due to lack of sleep, creating a vicious cycle.
• Cognitive Impairments: Difficulty concentrating, memory problems, and reduced alertness.
• Physical Health Problems: Increased risk of heart disease, diabetes, and weakened immune function.

Treatment Options for Common Sleep Disorders

Effective treatments for insomnia, sleep apnea, and RLS can improve sleep quality:

Non-Medical Treatments:

• Sleep Hygiene: Create a calm and comfortable sleep environment. Use blackout curtains, reduce blue light exposure, and maintain a cool room temperature.
• Cognitive Behavioral Therapy for Insomnia (CBT-I): Addresses the psychological aspects of insomnia by changing unhelpful sleep beliefs and teaching relaxation techniques.
• Relaxation Techniques: Practices like yoga and meditation can help alleviate stress and promote relaxation as can Progressive Muscle Relaxation procedures.

Medical Treatments:

• CPAP Machines for Sleep Apnea: Continuous Positive Airway Pressure (CPAP) devices use special masks to provide air pressure to help keep airways open during sleep.
• Medications: Prescription drugs can help manage sleep disorders but consult a healthcare provider for guidance.
• Natural Supplements: Taking magnesium and Vitamin B6 can help reduce RLS symptom severity. Melatonin can help regulate sleep-wake cycles but should be used with caution. Some people should avoid certain supplements, so a conversation with your healthcare provider can help you determine the right ones for you.

Living with a sleep disorder is challenging, but various treatments can improve sleep quality. If you experience insomnia, sleep apnea, or RLS, seek help from a healthcare provider. A sleep diary charting your sleep patterns can assist in diagnosing and treating your condition effectively. Better nights and healthier days are within reach.