SLEEP DISTURBANCE

What is sleep?

Sleep is a complex process that is controlled by a number of the body’s systems. The “master” of these systems when it comes to sleep is known as the circadian rhythm. This is the body’s internal alarm clock that, when working well, wakes us up after a good night sleep and makes us sleepy at the end of a long day.

What is sleep disturbance?

Sleep disturbance can generally be classified into any change in the way a person normally sleeps. The most common problems with sleep are:

Decreased quality of sleep, or
Decreased amount of sleep.

What is the effect of poor sleep on your body?

Making sure you get an appropriate amount of good-quality sleep every night is important to avoid problems caused by poor sleep, which include:

decreased focus and attention,
impaired memory,
excessive daytime sleepiness,
increased rate of health problems like heart attack and stroke,
increased likelihood of depression and anxiety,

What causes sleep disturbance?

One of the most common reasons for sleep disturbance is poor sleep hygiene.

Sleep hygiene is a description of your overall sleeping habits. Some things that contribute to good sleep hygiene include:

Creating a regular bedtime routine. This routine should be free of any bright lights, screens, or cell phones.
Going to sleep and awakening around the same time every day.
Sleeping in a comfortable, quiet, and dark environment.
Avoid using your bedroom for anything other than sleep-related routines.
Avoiding excessive daytime napping.
Avoiding caffeine-containing foods and drinks close to bedtime.
Exercising regularly.

Beyond sleep hygiene, there are many medical conditions that disrupt both quality and quantity of sleep. Some of the most common conditions include:

Sleep Apnea – a condition that causes breathing to intermittently stop and start during sleep. Signs of sleep apnea include snoring, frequent awakenings, and an unrestful sleep.
Insomnia – a condition when people have problems either falling asleep or staying asleep, causing excessive daytime sleepiness.
Narcolepsy – a condition where people experience extreme daytime sleepiness despite having an adequate amount of sleep at night.
Restless leg syndrome – a condition where people have an urge to move their legs during periods when they are not otherwise moving (sitting, laying down, sleeping). This can cause decreased sleep quality and can wake people up from sleep, affecting the amount of sleep a person gets.
Medications – There are many medications that make it more difficult to fall asleep, or make it difficult to stay asleep.

How is sleep disturbance treated?

Ensuring your sleep hygiene is optimized.
Starting a sleep diary to record the amount and quality of sleep you are having. This can help you find triggers or patterns that may explain your trouble sleeping.
Reviewing your medications with your family doctor.