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Dyssomnia is a medical condition in which someone has trouble sleeping. It can also be referred to as a "sleep disorder." Sleep is crucial for you because it helps your body recharge from the day's activities. When you sleep, your muscles relax and get more oxygen, making them less prone to aches or pain.
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WhatisDyssomnia?-ItsSymptoms,Types,Causesand Prevention Dyssomniaisamedicalconditioninwhichsomeonehastroublesleeping.Itcanalsobe referredtoasa"sleepdisorder." Sleepiscrucialforyoubecauseithelpsyourbody rechargefromtheday'sactivities.Whenyousleep,yourmusclesrelaxandgetmore oxygen,makingthemlesspronetoachesorpain.Andwhilerestfulsleepwon'tmakeup forlackofexercise,itdoeshelpyourbodyrecoverfromarigorousworkout.Thereare manydifferenttypesofdyssomnia,andthesymptomsvarydependingonthetypethat someonehas.ThemostcommontypesofdyssomniasareInsomnia,SleepApnea, Narcolepsy,andObstructiveSleepApnea.DyssomniasaredifferentfromInsomnias becauseDyssomniaisamedicalcondition,andInsomniasareusuallypsychological. Sleepisessentialforyou,anddyssomniascanleadtootherproblemssuchasheart disease,obesity,anddiabetes.Inthisblog,welookatthedifferenttypes,howtoprevent, recognizeandliveforabetterandhealthierlifefreefromsleepdisorders. CausesofDyssomnia: Dyssomniaisasleepdisorderthatpreventsanindividualfromgettingtheappropriate amountofrestful,deepsleep.Itcanaffectanyoneatanyageorstageinlifebutoften appearsinadolescenceandadulthood.Causesfordyssomniamayincludephysicalpain, emotionaltrauma,andstress,anxietydisorderssuchasPTSDanddepression, neurologicaldysfunctionsuchasAlzheimer'sdiseaseandParkinson'sdisease,along with otherfactorslikeexposuretolightbeforebedtimeorlackofsunlightduringtheday, caffeineconsumption,andalcoholuse. Dyssomniacausedbyaphysicalproblem:Somepeoplewhohavedyssomnias mayfindthatanunderlyingmedicaldisordercausestheircondition.Themost commonexampleofthistypeofdyssomniaissleepapnea,whichoccurswhenthe person'sthroatmusclesrelaxtothepointwheretheyblockairflowand stop breathingforsometime. Dyssomniacausedbymental/psychologicalproblems:Somepeoplewhohave dyssomniasmayfindthattheirconditioniscausedbyanunderlying psychological disorder,suchasdepression,anxiety,orpost-traumaticstressdisorder(PTSD). Othersmaysimplybedealingwiththepressuresandstressesoflife,sothatit causesthepersontohavetroublesleepingwithoutdisturbance. Dyssomniacausedbylifestylefactors:Forsomepeople,theirdyssomniasmay resultfrom badhabitsorpoorchoicesintermsofdietandexercise.Theymayalso findthattheystrugglewithinsomniabecausetheyworktoomanyhoursadayand severalotherfactors.Dyssomniaofteniscausedbylackofsleep,whichcanbe causedbymanydifferentthings,suchaswork orstress.Anothercommoncauseis
thatpeoplemightnotbegettingenoughphysicalactivity.Peoplewhoarelooking topreventdyssomniashouldmanagetheirstresslevelsandchallengethemselves intellectually. 4.Dyssomniacausedbymedicalconditions:Forothers,theirdyssomniasmay resultfrompreexistinghealthproblemslikearthritisorheartdiseasethataffect sleeppatternssomehow.Therearealsoinstanceswherepeoplehavedevelopedan anxietydisorder,usuallyrelatedtosomethingtraumatictheyexperienced,causing troublesleeping. TypeofDyssomnia: Therearefourmaintypesofdyssomnia,includingnarcolepsy(asuddenneedtosleep), insomnia(difficultyinfalling orstayingasleep),hypersomnia(toomuchsleepiness),and shiftworkdisorder(changingdaytimeswithanabnormalsleepingpattern).Theseall havedifferentsymptomsthatmayincludeprolongedperiodswithoutrestfuldeepsleep. Thesedisordersmayalsocauseimpaireddaytimefunctioningbecauseofdisrupted nighttimesleeppatterns,suchasfeeling tiredduring thedaywhileperformingactivities thatrequirealertness,likedrivingacarorworkingatadeskjob.Theseveritywillvary frompersontopersondependingontheirindividualtolerancefordealingwiththelackof enoughhoursspentindeepsleepatnight. Intrinsicdyssomnia:Intrinsicdyssomniaaretheonesthathaveaninternalcause. Thepotentialcausesofintrinsicdyssomniasareneurologicaldisorders,mental illnessesaswellasotherfactorslikeAlzheimer'sdiseaseandParkinson'sdisease. Extrinsicsleepdisorders:Thereareoutsidereasonsthatcancontributetoa person'sinabilitytogetenoughhoursofrestful,deepsleepduringthenighttime, includingenvironmentalandsocialfactors. Circadianrhythm disorders:Thesedyssomniasarecausedbytheindividual's abnormally functioningbiologicalclock. DifferenttypesofIntrinsicDyssomnias: TherearedifferenttypesofIntrinsicDyssomnias,withsymptomsvaryingonthetype. Youcouldgetdefinitiveresultswithlifestylechangesforsome,butyouwouldneed treatmentforothers.Herearethedifferentkindsofintrinsicdyssomniastowatchoutfor: 1.Insomnia:Insomniaisoneofthemostcommondyssomniasthatpeoplesuffer from.Peoplewhoexperienceinsomniahavetroublefallingasleeporstaying asleepandhavedifficultymaintainingsleeponcetheydofallintoit.Insomniacan alsohaveothersymptomssuchasfeelingtiredduringdaytimedespitegetting enoughhoursspentsleeping atnight.Theseveritywillvarydependingon
individualtoleranceforlack ofadequatedeepsleepeachnight. SleepApnea:Sleepapneaoccurswhenaperson'sairwaybecomesblockedwhile theyareasleep.Thisleads toareductionin oxygenlevelswhichcauseslightsleep andthendeepsleep,stoppingbreathing forupto30secondsatatime.Sleepapnea canbecausedbythefollowingfactors:obesity(whichputspressureonthroat musclesandairways),beingoverweight,largetonsilsoradenoids,enlarged tongueblockingthebackofthethroat,makingithardtobreathewhilesleeping.If leftuntreated,thisdisordercanleadtomoresevereproblems,includingheart disease,diabetes,andhighbloodpressure Narcolepsy:Narcolepticepisodesaresuddenurgesthatmakepeoplefallintoan instantstateofREMsleepwithoutanywarning signs.Mostcommonsymptoms includefeelingdrowsyduring thedayandmuscleweaknessduetolackofdeep sleep.Thereisnoreversalavailablefornarcolepsy,butitcanbetreatedwith medicationandtherapytohelpmanagesymptoms. Sleepwalking:Sleepwalkingoccurswhenapersongetsoutofbedduringthe middleoftheirsleepcyclewithoutanymemoryorawareness.Theindividualwill oftenactasiftheywere awakeinpublicplacessuchastheirhomekitchenor bathroom.Thisdisordertypicallyhappensattimeswherethereisanincreasedrisk offallingasleep(suchasnearmidnight)whichleadstolessdeepsleepdueto frequentinterruption NightTerrors:Nightterrorsoccurinchildrenunder12yearsoldandlast between15-30minutes,accordingtoNationalSleepFoundationstatistics.They happenmostfrequentlyaroundthetimeofachild'snaturalbedtime.Nightterrors happenwhenthebrainisinadeepsleepandexperiencessuddenfearorterror.It canbedifficultforadultstocomfortchildrenduringthistrance-likestate. TypesofExtrinsicDyssomnias: RestlessLegSyndrome(RLS):RLScancauseextremediscomfortandanurge tomovetheirlegstofeelrelieffromitchyorpainfulsensations,usuallyfeltat nightwhentheyshouldbesleeping.Thisisadisorderwhereapersonexperiences uncomfortableandoftentimesunbearablefeelingasifantswerecrawling under theirskinwhichhinderssleep.Theseverityvariesdependingonindividual toleranceforlackofadequatedeepsleepeachnight. DelayedSleepPhaseSyndrome(DSP):DSPisacircadianrhythmdisorderin whichthesuffererhasdifficultywithsleepinitiationandisforcedtowakeuplater thandesired.
LowSerotoninLevelsDyssomnia:Lowserotoninlevelshavebeenfoundto contributetoexcessivedaytimenapping,restlessnights,andboutsofinsomnia duetoaninteractionbetweenlowhormonelevelsandmedicationssuchas antidepressantsprescribedformoodimprovement. NocturnalEatingSyndrome:Nocturnaleatingsyndromecancauseapersonto eatatnightwhileasleepandnotrememberitinthemorning.Thistypically happenswhensomeonehasbeendietingforalongtimeorhaslostappetitedueto underlyingdepressionoranxietydisorder. TypesofCircadianRhythmDisorders: ShiftWorkSleepDisorder:Thisdyssomniacanbelinkedtoapersonwhodoes shiftworkorrotatingshiftsontheirjob.Theproblem arisesbecausetheirbody clock doesn'tadjustaccordinglytodaytimesleeping patternswhentheyshouldbe awakeallnight. JetLag:Duetochangesintravelfromonetimezonetoanother,jetlagcanaffect yoursleep-wakecycleforseveraldaysafteryouarriveatyourdestination.Jetlag isaconditionthatcanoccurwhenthebodyhasbeensubjectedtoanabrupttime change.Itusuallyrequiresoneortwodaysforeachhourofdifferenceintime zones,andsymptomsaremostsevereduring theearlymorninghoursafter arrivingattheirdestination. Non24HourSleep-WakeSyndrome(N24):TheN24isacircadiandisorderin whichone'sbiologicalclockdoesn'tsticktoa24-hourschedule.Forexample,a personwouldfindtheirbiologicalclockmakingthemstayawakelongerorstay asleeplonger,leadingtoconsistentshiftsinthecircadianrhythm.Innormal circumstances,mostpeoplecanwakeuporgotosleeparoundthesametime.But inN24,itkeepsshiftingearlierorlaterintheday,asthebodydoesn'tadhereto the24-hourcircadiancycle. DelayedSleepPhaseSyndrome(DSP):DSPisacircadianrhythmdisorderin whichthesuffererhasdifficultywithsleepinitiationandisforcedtowakeuplater thandesired.ThistypeofdyssomniaistheoppositeofAdvancedSleepPhase Disorder,whichcausesindividualstogotosleepandwakeupearly. DifferencebetweenDyssomniaandParasomnia: Dyssomniaisasleepdisordercharacterizedbydifficultyinmaintainingsleep,while parasomniasaredisordersthatoccurduring thevariousstagesofsleep.Fordyssomnia sufferers,symptomsincludeinsomniaandnightmaresaswell.IncontrasttoDyssomnia, Parasomniascanaffectanytimeframethroughoutthe24hourdaywhenyou'reasleepor awake-theydon'thavetomanifestthemselvesonlyatnightbeforebedtimelikeother
typesofdyssomniasdo.ThisincludesthingssuchasNightmares(repeatedlyfrightening dreams),SleepParalysis(beingunabletomoveforseveralminutesafterwakingupor justbeforefalling asleep),andREMBehaviorDisorder(actingoutone'sdreamoneither nearbypeopleorobjects,oractuallygettingupandwalkingabout). PreventionandcureofDyssomnias:Isitpossible? Dyssomniasarepreventable.Thereareafewwaystohelpthesuffererofdyssomniafind relief,andmanytreatmentscanbeprovidedtoalleviatesymptoms.First,itisessentialto stayonaconsistentsleepschedule,soyourbodyknowswhenit'stimeforbedandwhen it'snot.Thosewhosufferfromdyssomniashouldalsoexerciseregularlybecausethe aerobicactivitywillhelpthem feelsleepyatnight.Lastly,theycantakemedicationsuch asbenzodiazepines(likeValium)orstimulantslikecaffeineifnecessary.Thesedrugs maycausesideeffectsbutusuallyhavefewerlong-termconsequencesthanother medicationsusedtotreatthisdisorder. HerearesometipstopreventanddealwithDyssomnias: Getplentyofexerciseinyourday-to-daylifestyle,preferablyaerobic.Exerciseis thebestregulatorforhormonesandimprovesbloodoxygenleadingtooverall betterworkingsystemsinyourbody. Youcanalsotrytosleepinadarkroomwithminimalnoiseandlight.Ifyou're stillhavingissues,tryreadingabookorlisteningtothesamesoftmusicevery nightbeforegoingtobed.Youcouldalsoconsiderusinglavenderoiloranother calmingscentbeforebed,asthismighthelpeaseyourmindandmakeiteasierfor youtofallasleep. Stayonaregularsleepscheduleforthebestresults.Ifoneisexperiencing problemsmaintainingtheirnightlyroutine,theymaywanttotalktotheirdoctor abouttreatmentoptionssuchasmedicationorcognitive-behavioraltherapy.These treatmentscanbeveryeffectiveinreducingsymptomsandhelpingsufferers returntoeverydaylife. Takemedicationsthatareprescribedbydoctorsifnecessary.Thesedrugswillnot curedyssomnia,buttherehavebeencaseswhereithashelpedalleviatesomeofits effects.Thisshouldonlyhappenunderthesupervisionofmedicalprofessionals whoknowhowmuchmedicationissafeforeachindividual'sbodytype. Themostimportantthingyoucoulddotopreventdyssomniaswouldbetomaintaina strictsleepschedule. WhatisSleepHygiene,andhowcanithelpkeepdyssomniaatbay? Sleephygieneincludestheessentialtipsandhabitsthatcanhelpyousleepbetter. Improvingyoursleephygienecanhelpyouavoiddyssomnia.Itisessentialtohavea dailyroutinethatwillallowforaneasier transitionintothecorrectsleeping pattern.
Consistencyinthewake-uptimeandbedtime,stickingtoastrictschedule,avoidingfood withhighcaffeinecontentaroundbedtime(likecoffee),andlimitingalcoholintakeare justsomeofthewaysyoucanworkonimprovingyoursleephygienehabits. Bestwaystoimproveyoursleephygiene: Sleepinacoolroomwithlownoiseandlightlevels.Insulateyourbedroomfrom externalnoisebyclosingdoorsorusingsoundproofing materials,suchascurtains orearplugs.Useheavycurtains/drapestoblockoutthelightifyouhavetrouble sleepingbecauseofearlymorning sunlightseepingintoyourbedroom. Don'tsleeponanuncomfortablebed,aging,orincompatiblemattress.Youcan investinabestqualitymattressthatissupportiveofyourbodytypeandallows youtofallasleepquicklywithlittletossingandturning.Avoidtoomanypillows, makingitchallengingtomovearoundatnightwithoutwakingupmorethan necessary.Ifpossible,trysleeping withoutanyblanketssothattheydon'tbecome tangledaroundlimbsduringthenightwhiletossingandturning,asthisleadsto wakingupmoreoften. Createastrictschedule,includinggoinginandoutofbedatthesametimeevery day,evenonweekends.Ifyouhavetroublesleepingwhenlyinginbedawake,get outofbedanddosomethingrelaxinguntildrowsinesssetsin;thismightbe readingabookorlisteningtomusicwithheadphonesthatplaysoothingsounds, suchaswavescrashingagainstrocks.Awordofcaution:don'twatchTVbecause itmaykeepyoustimulatedmentallylongafteryouturnitoff! Duetothebluespectrumeffectonourbrainatnight,wemayfinditchallenging tosleepbetterandlonger.Keepyourbedroomdarkenoughbyusingblackout curtainsifneeded;useheavycurtainsoverwindows,sosunlightdoesn'tstream intotheroomduringthemorninghours,andkeepyourcomputerscreendim.If youabsolutelyhavetouseascreenandtakethingsstepbystep,switchonthe nightmode(whichactivatesayellow-tintdisplay)inyourdevicesbeforebedtime. Getupatthesametimeeveryday,evenonweekendsordaysofffromwork.This willhelpmaintainasleepschedulethatisintunewithnaturaldaylightpatternsto promotehealthycircadianrhythms(yourbody'sbiologicalclock).Inaddition,it canmakeyoumoretiredwhenbedtimecomesaroundbecauseofincreasedlevels ofmelatoninovernight.Melatoninisthehormoneusedbyourbodiesfor regulatingnormalsleepingandwakingcycles(circadianrhythm)duringtwilight hoursbetweenduskanddawn.Itisalsoeffectiveagainstinsomniasymptomssuch asdifficultyfalling asleep,troublestayingasleepthroughoutthenight,andearly morningwakingup.
Avoidcaffeineandalcoholintheafternoonorevening,astheycandisruptsleep. Caffeineisastimulantthatstaysinyoursystemmuchlongerthanyoumight think;ittakesuptosixhoursbeforehalfofwhatyouconsumedwillbeeliminated fromyourbody.Thismeansdrinkingonecaffeinatedbeverageclosetobedtime couldmakeitdifficulttofallasleep!Alcoholmayseemlikeasedativebecause peopleoftenexperiencefatigueafterdrinkingtoomanyalcoholicbeverages.Still, it'scrucialnottodrinkmorethantwodrinksintotal,asstudieshaveshownthis leadstofragmentedsleep(andreducedREM)withlessdreamingduringnighttime sleepperiods.Itisalwaysbettertoavoiditaltogethernearbedtime. Keepstressatbaybypracticingstressreductiontechniques,suchasyogaordeep breathing.Nighttimeunwindingpracticescangoalongwayinhelpingyou preventdyssomnia.Thesestressmanagementtechniquesnotonlyhelpyoudeal withDyssomnias,butliveabetterandhappierlife. Maintainahealthydietthatincludesplentyof wholegrainsandfreshfruitsand vegetables;avoidhigh-fatfoods,whicharecommoninfast-foodrestaurantsas thesehavebeenlinkedtosleepdisorders.Inaddition,researchshowspeoplewho drinkfiveormorecupsofcoffeeperdaywere almosttwiceaslikelytoexperience insomniasymptomsasthosewhodrinklesscoffee.Ifyoucan'tquitcaffeine,try limitingconsumptiontoonecupearlyinthemorning beforenoon.Most importantly,stayawayfrom sugarydrinkslikecolddrinksandfruitjuicesbecause theyincreaseheartratesandbloodsugar(morethanthedailyrequirement)after consumption,whichcankeepyouawakeatnight. Conclusion: Dyssomniaisasleeping disorderthataffectspeopleofallages.Itcanleadtoinsomnia, whichwillcausetheindividualtohavedifficultyfallingasleeporstayingasleepatnight andmayexperienceearlymorningwakingup.Toavoidthissleepcondition,it'scrucial forindividualswhosufferfromdyssomniasymptomsorthosewhoareworriedabout developingtheminthefuturepracticetofollowgoodsleephygiene.Withtherightsleep environment,lifestyle,andpropersleephygiene,youcankeepitatbayandsleephigh- qualitysleepeveryday.Youcanlookintoacompatiblebedmattresstousewith ourSleepIDtooltogetthebestmattressrecommendationsasperyourlifestyleandbody. Ifyouarebattlingchronicconditionsandbodypains,itisalwaysbettertogetadoctors’ prescriptionbeforedealingwithDyssomniaincertainwaysorbuyinganewmattress.
