HEALTH TOPICS Sleep Disorder

REM sleep cycles on and off throughout the night. By age 2 years and through adulthood, the percentage of REM sleep falls to approximately 20 to 25 percent of total sleep time. REM sleep is divided into tonic and phasic events, and has several characteristic features. Tonic REM includes mixed brain cortical frequency, fast activity on EEG, theta activity in the hippocampus and loss of muscle tone. The phasic components of REM sleep include rapid eye movements, muscle twitches, brain activity spikes and autonomic nervous system variability with fluctuations in respiratory rate, heart rate, and blood pressure.

NREM sleep is divided into four stages:

Stages 1 and 2 are considered light sleep.

Stage 1 occupies 2 to 5 percent of sleep time and is marked by slow rolling eye movements. Stage 2 makes up approximately 45 to 55 percent of total sleep time and is marked by the presence of K complexes and sleep spindles on EEG. Sleep spindles are episodic, rhythmical complexes with a frequency of 7 to 14 cycles per second grouped in sequences lasting 1 to 2 seconds.

Stages 3 and 4 sleep are considered deep or SWS.

SWS is prominent in youth and diminishes in the elderly. It is present for about 10 to 20 percent of sleep time and predominates in the first part of the night. The EEG feature of SWS is the delta wave, a high-voltage wave pattern with a frequency range of 2Hz or slower. Stage 3 sleep is defined as sleep consisting of 20 to 50 percent delta waves, and Stage 4 is defined as greater than 50 percent delta waves.

Sleep becomes easily disturbed. The International Classification of Sleep Disorders categorizes sleep disturbances as

1.       dyssomnias or disorders that result in insomnia or excessive sleepiness;

The dyssomnias include the sleep disorders arising from bodily malfunctions, such as psychophysiological insomnia, obstructive and central sleep apnea, restless legs syndrome (RLS), and periodic limb movement disorder (PLMD).

2.       parasomnias or disorders of arousal, partial arousal, or sleep stage transition Examples of parasomnias include sleepwalking, sleep terrors, sleep talking, nightmares, REM sleep behavior disorder (RBD), bruxism, and enuresis.

3.       sleep disorders associated with medical or psychiatric disorders.

Sleep disorders associated with medical and psychiatric conditions include those secondary to mood disorders, alcoholism, neurological disorders such as parkinsonism and dementia, and gastroesophageal reflux.

Sleep complaints often involve three areas of sleep disturbance:

1.        our sense of not getting enough sleep (insomnia),

2.        excessive sleepiness or fatigue during the day (excessive daytime somnolence [EDS]), and

3.        unusual events during sleep (parasomnias).

Gaining Control Over Sleep Problems

The amount of sleep that we need is the amount that keeps us awake, feeling refreshed and able to concentrate and function well during the day.  This amount is not a prescribed, set amount, e.g., 8 hrs a night. But every night, an estimated 70 million Americans don't achieve that goal.

Insomnia can be debilitating. There are treatments available, including nonpharmacologic and pharmacologic treatments. The nonpharmacologic treatments for insomnia include things like sleep hygiene, stimulus control therapy, sleep restriction therapy, relaxation therapies and other therapies, such as light therapy and energy therapies, including magnetic therapy.

Everyday stress can be a factor in poor sleep, so doctors often recommend a program that promotes relaxation. There are many different relaxation techniques ranging from progressive muscle relaxation to guided imagery, even to meditation techniques and yoga. All of them, though, have in common the fact that they reduce a person's alertness level and really help to refocus attention from the sleep problem to some other more neutral stimulus.

Other techniques include learning new bedtime behaviors. The person with insomnia who tosses and turns in bed for a couple of nights begins to associate the bed and the bedroom with wakefulness rather than sleep. So, stimulus control tries to break those associations by making sure that the sleeper gets out of bed whenever he or she is awake. People will talk on the telephone, watch TV, balance their checkbook. And all of those things keep us awake in bed when what we're really trying to do is train ourselves to be asleep in bed. So eliminating bedtime activities that have nothing to do with sleep is one important aspect of sleep hygiene.

The factors that can disrupt a particular person's sleep may differ greatly from those that disrupt another person's sleep. The important thing is to really do an inventory of your waking and your sleeping life. Look for factors that can disrupt your sleep and really do your best to minimize those factors.

The Effect of Poor Sleep on Health

Sleep loss, is best defined individually in relation to what the person's sleep need is. And, sleep loss can produce more consequences than just a few yawns the next day. Besides just not feeling well, we're not as sharp, we're not as quick to respond, we can have more traffic accidents, we're not as sharp in the workplace. It can lead to mood disorders; many people who don't get enough sleep, develop depression. It can many effects on our health.

And while many people who don't get enough sleep may just have a vague feeling of not being at their best, in fact, their bodies could be registering real problems. So all the reactions, the physiological reactions to sleep deprivation or sleep loss are maladaptive, because we don't have mechanisms to adapt to too little sleep, because that's not part of our biology. 

Studies have shown some potentially serious physical consequences can arise as a result of chronic sleep loss. It can adversely effect our ability to metabolize sugar. In one week of severe sleep deprivation, such as four hours per night, a healthy, lean, fit volunteer will be in a pre-diabetic state. With sleep loss, we have also noticed an increase in hunger and appetite and profound alterations in hormones that regulate hunger and appetite. When you're sleep-deprived, you may overeat well in excess of the caloric demands, and, therefore, sleep loss is probably also a risk factor for weight gain and obesity.

Lack of sleep can set off a variety of hormonal changes, affecting our mood and even our growth. Cortisol, which is a stress hormone, and normally cortisol is very low in the evening, because it sort of prepares us for a relaxed state to go to sleep. But in a state of sleep debt, cortisol levels in the evening are elevated. So somehow, a state of sleep loss is read as a stressor. As young girls and boys enter puberty, they have pulsations of different hormones from their brain that put them into puberty. And these pulsations occur at night while they're sleeping. So if they are not on a normal sleep-wake cycle, this can interfere with the pulsatile secretion of these hormones and it can affect when and how they go through puberty. Disturbed sleep can affect their height and their growth.

If you ever noticed that you tend to get sick if you're over-tired, there may be a connection. In general, sleep loss has an adverse effect on immune function. Sleep loss will even affect the response to a vaccination. We just know that people who don't get enough sleep and are fatigued all the time seem to be more susceptible to diseases.

Practicing good bedtime habits is a necessity for good health. Some of these habits include:

·         sleep in a cool room,

·         sleep in a dark room,

·         do not use the bedroom for work activities, for watching television.

·         avoid heavy foods late at night.

·         regular exercise during the daytime will promote sleep.

·         sleep at regular times

·         allowing yourself adequate time for sleep should be a priority.

Whatever the method someone uses to recapture good sleep, it's important to realize that getting "enough sleep" is something your body craves to keep it functioning at full speed.

Our whole body needs sleep to function. It needs to recover from the day before and to go into the next day. Every function in the body depends on sleep, on that time to rebuild and get ready for the next day.

Good sleep satisfies several criteria:

1.        it is sufficient—providing for adequate alertness and a feeling of vitality during the day;

2.        it is efficient—easily initiated, continuously maintained, and not excessively prolonged; and

3.        it is convenient—occurring during a period of time when the patient would not need or prefer to be awake, which is usually at night but may vary for those with other life demands, such as a nighttime job.

An evaluation of the presence and severity of daytime sleepiness is a vital part of a sleep assessment. People whose sleep is significantly disrupted or fragmented, or those who simply do not get enough sleep, may be sleepy during the daytime. Typically, excessive daytime sleepiness (EDS) manifests as nodding off or napping during quiet, passive activities, such as reading, watching television, or listening to a lecture. In more severe cases, sleep may occur during active periods such as while eating, talking, or driving a motor vehicle. When EDS is severe, it can impair the quality of life and even lead to life-threatening situations, such as falling asleep while driving. In contrast to the EDS arising from nocturnal sleep disruption, narcoleptic patients may have attacks of sleep in which REM sleep occurs.

The cause of insomnia

·         Good sleep hygiene involves consistent calming activities before sleep.

·         Poor sleep hygiene may interfere with the ability to sleep. Activities which may contribute to poor sleep hygiene include caffeine and nicotine intake, late-day napping, exercising immediately before bedtime, and using the bed to read, watch television, or work.

·         Alcohol intake at bedtime may shorten sleep latency but often causes sleep fragmentation later in the night, with early morning awakening.

·         A prominent jerk just at sleep onset that runs through most of the body, sometimes associated with a sensation or illusion of falling, is a jerk and is experienced by most people on occasion.

Psychological states are important in people with insomnia

Excessive worries, preoccupation over daytime problems, and anxiety may, despite feeling sleepy, cause alertness and prevent sleep onset. As a result there may be increased muscle tension. Depression and anxiety are psychiatric disorders that are strongly associated with sleep disturbances.

Medical conditions may also interfere with normal sleep

People with:

·         rheumatoid arthritis may be awakened by sleep disorder.

·         neuromuscular disease, multisystem atrophy, lung disease, obesity, acromegaly, or thyroid disease may awaken because of respiratory difficulty.

·         Parkinson's disease may awaken because their medications have worn off and they are uncomfortable and unable to shift posture.

·         prostate disorders or large fibroids may lead to frequent awakenings to urinate during the night.

·         iron deficiency, uremia, and peripheral neuropathy, are associated with restless legs and PLMD.

The elderly may be at higher risk for frequent urination as a result of fragmented sleep.

Different medical and neurological conditions, including neurodegenerative disorders, such as Alzheimer's disease, may result in a breakdown of the circadian clock, which regulates the alternation of sleep and wakefulness. Tic disease may lead to parasomnias in children.

Hallucinations either at sleep onset (hypnagogic) or on awakening from sleep (hypnopompic), sleep paralysis (the inability to voluntarily move on awakening), sleepiness during the day, and cataplexy (sudden loss of muscle tone during wakefulness) comprise one or more parts of the classic combination for narcolepsy. If present, they may indicate a diagnosis of narcolepsy, particularly if onset occurred during youth, adolescence, or young adulthood.

Many medications that cause drowsiness during the day or disrupted sleep at night. Disruption may lead to lethargy, confusion, or forgetfulness. Sedative and hypnotic medications can cause daytime sleepiness. Numerous additional agents have a similar effect, including antihistamines, neuroleptic agents, antihypertensives, anticonvulsants, antiparkinsonian medications, antidepressants, analgesics, and muscle relaxants. Elderly may be particularly susceptible to medication side effects. Antiparkinsonian medications may cause vivid dreams and nightmares. The benzodiazepines and barbiturates may suppress slow wave sleep (SWS), decrease the amount of REM sleep, and exacerbate sleep apnea. Stimulants for attention deficit disorder and narcolepsy may cause insomnia. Dopamine-blocking agents including metoclopramide can aggravate RLS, whereas antidepressants, including tricyclic compounds and serotonin reuptake inhibitors, may activate PLMD.

A family history of sleep disturbance may suggest particular sleep disorders. In particular, RLS is familial. Narcolepsy and sleep apnea are other sleep disorders with genetic components. Genetic factors contribute to NREM parasomnias with most patients having a first-degree relative with a NREM parasomnia.

Normal Sleep

·         Sleep evolves during life and changes with maturation and aging.

·         During infancy, 16 to 18 hours a day are spent sleeping, with sleep-wake states initially occurring every 3 to 4 hours.

·         By 6 months of age, a more prolonged sleep period occurs during the night. REM sleep time occupies as much as 80 percent of sleep time in the newborn, with a steady decrease until only approximately 20 percent of sleep is REM in the adult.

·         Sleep spindles appear at approximately 2 years of age.

·         During adolescence, sleep requirement increases, and the sleep pattern is one of phase delay. Because school schedules do not allow for late awakening, the most common cause of daytime sleepiness in this age group is insufficient sleep.

·         In adulthood, the need for sleep is relatively constant.

·         With aging, sleep tends to become more fragmented, and night sleep may decrease with a corresponding increase of daytime napping. With aging, the amount of SWS decreases.

There may be no one single function of sleep but a group of different functions.

Metabolic and thermoregulatory functions

·         Sleep conserves energy loss through thermoregulation, and when core body temperature decreases during sleep, heat loss to the environment is minimized.

·         Sleep may be the prime period for anabolic activity.

·         Growth hormone is primarily secreted during the periods of deepest SWS early in the night. In males, growth hormone secretion is positively associated with the amount of SWS.

·         Acute sleep loss has been associated with decreased glucose tolerance, lower thyrotropin concentrations, elevated evening cortisol levels, and increased activity of sympathetic nervous system activity.

Restorative neural functions

In the brain overall RNA transcription and protein synthesis is most prominent during deep SWS. The decline of cognitive function with sleep deprivation provides some evidence of these restorative or supportive functions of sleep. SWS responds to learning situations and may play additional roles in consolidating memories. Also they may restore balance at the nerve cell. Neurons quiet during waking can be activated at night, so that the entire brain neural network does not become imbalanced. SWS may restore balance of emotional states related to the limbic system.

The pineal gland and melatonin

The pineal gland synthesizes and secretes melatonin. Light is transmitted from the retina through the hypothalamus and sympathetic nervous system. The two effects of light are, first, to regulate melatonin secretion with daily light-dark cycles and, second, to suppress melatonin if given in brief intense pulses. Melatonin secretion increases abruptly about 2 hours before typical bedtime (dim light melatonin onset), and then continues elevated during the night, to a peak between 2:00 and 4:00 AM. It gradually falls after that and is very low during the day. Taking melatonin helps avoid jet lag and may be useful for phase-shifted sleep and sleep disturbance due to shift work.

Sleep apnea

The signs of central sleep apnea include the loss of respiratory airflow and the loss of respiratory muscle effort. The condition is probably from alterations in receptors monitoring oxygen and carbon dioxide influences on breathing. Neuromuscular diseases may lead to episodes of sleep apnea, as can autonomic nervous system instability.

Abnormalities of the upper airway, including nasal congestion, nasal polyps, deviated septum, enlarged tonsils, enlarged tongue, or low palate may contribute to airway obstruction. A reddened uvula and palate may be associated with loud snoring. Jaw abnormalities and a small throat opening may also be seen.

The sleep test

Put a check mark beside a statement you know to be true for you. If  the

statement is not true for you simply go on to the next statement. To have

the test scored simply total the check marks.

  1. I have been told that I snore.

  2. I have been told that I hold my breath while I sleep.

  3. I have high blood pressure.

  4. My friends and family say that I'm often grumpy and irritable.

  5. I wish I had more energy.

  6. I sweat excessively during the night.

  7. I have noticed my heart pounding or beating irregularly during the night.

  8. I get morning headaches.

  9. I suddenly wake-up gasping for breath.

 10. I experience back - neck - shoulder -discomfort

 11. I seem to be losing my sex drive.

 12. I often feel sleepy and struggle to remain alert.

 13. I frequently awake with a dry mouth.

 14. I have difficulty falling asleep.

 15. Thoughts race through my mind and prevent me from sleeping.

 16. I anticipate a problem with sleep several times a week.

 17. I wake up and cannot go back to sleep.

 18. I worry about things and have trouble relaxing.

 19. I wake up earlier in the morning than I would like to.

 20. I lie awake for half an hour or more before I fall asleep.

 21. I often feel sad and depressed.

 22. I have trouble concentrating at work or school.

 23. When I am angry or surprised, I feel like my muscles are going limp.

 24. have fallen asleep while driving.

 25. often feel like I am in a daze.

 26. I have experienced dreamlike scenes upon falling asleep or awakening.

 27. I have fallen asleep in social settings such as movies or at a party.

 28. have trouble at work because of sleepiness.

 29. I have dreams soon after falling asleep or during naps.

 30. I have "sleep attacks" during the day no matter how hard I try to stay awake.

 31. I have had episodes of feeling paralyzed during my sleep.

 32. I wake up at night with an acid/sour taste in my mouth.

 33. I wake up at night coughing or wheezing.

 34. I have frequent sore throats.

 35. During the night I suddenly wake up feeling like I'm choking

 36. Other than when exercising, I experience muscle tension in my legs.

 37. I have noticed ( others have commented) that parts of my body jerk during sleep.

 38. I have been told that I kick at night.

 39. When trying to go to sleep I experience an aching or crawling sensation in my legs.

 40. I experience leg sleep disorder or cramps at night.

 41. Sometimes I can't keep my legs still at night, I just have to move them to feel comfortable.

 42. Even though I sleep during the night, I feel sleepy during the day.

If you have answered true to any of these statements.

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