Have an undiagnosed sleep disorder?

The truth behind tired and the BIG 3 sleep killers.

It was once an accepted fact that we (adults) spend 1/3 of our lives sleeping. Well, new studies show the average adult gets less than 7 hours of sleep per night, with a large portion report getting less than 5.

There are roughly 342 million people in the U.S. and an estimated 70 million have an undiagnosed sleep disorder. That means around 20% of all Americans are getting bad sleep and don’t have to!

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There are 70 different sleep disorders, but these 3 are the most common.

Sleep Apnea. 57% of men and 40% of women in the U.S. snore. Research shows that 70% of those who snore, likely have sleep apnea. Why is this one so common? Americans are heavy. Every 10% of excess body weight you gain above your healthy threshold increases your chances of snoring six fold. 76% of people who snore are causing a sleep disorder or disturbance to those in their household. Is your husband or wife someone who snores? Does it sound like they hold their breath occasionally while snoring? They likely have sleep apnea.

• Did you know 90% of those with sleep apnea go undiagnosed and without treatment! Being diagnosed by a medical professional is very important, as sleep apnea completely prevents restful sleep and is slowly killing you or your loved one by causing undue stress on the heart. OSA (obstructive sleep apnea) is a life-threatening condition. Use of a CPAP machine, along with diet and exercise, is your best chance of beating apnea. Don’t wait, see a doctor!

Insomnia. We’ve all had nights where we just couldn’t shut down all the programs running in our minds. 75% of adults experience insomnia in some form during their lives. 15% experience chronic insomnia and cannot sleep for days. Stress and anxiety, as well as a poor sleeping environment (room is too hot, bed uncomfortable) are the leading causes. Technology certainly plays a large part in the increase of adults experiencing insomnia.

• The best way to prevent and fight insomnia is to get yourself into a strict sleep routine and follow it. You also want to turn off devices, and completely relax for at least an hour before bed. That means reading a book, writing in your journal, taking a warm bath, or doing some stretching. Pretty much anything that isn’t watching TV or staring at your Instagram feed. You should also try to exercise during the day. The endorphins released in the brain from physical activity are a key component in regulating your sleep habits.

RLS (Restless Leg Syndrome). 10% of adults in the U.S. have this sleep disorder. I think many have heard of this, but few know the details. People with RLS experience an uncontrollable urge to move their legs, accompanied by a very uncomfortable tingling, burning, or crawling sensation. The underlying symptoms of diabetes (prediabetes) and peripheral neuropathy are the known leading causes. Though RLS is a disease that causes this sleep disorder, there are many things that cause similar symptoms and are without a doubt affecting your ability to get a good night’s sleep.

• Haven’t had a cuppa since 4 pm? Your caffeine withdrawals probably start right around the time you are trying to settle in for the night. The uncomfortable need to wiggle your feet and legs is part of this. End of day nicotine withdrawals have the same effect. Oh, and that cigarette you smoke before bed to stop the RLS is a leading cause of your poor sleep. Nicotine is an upper, and a known side effect is insomnia. How to combat wiggly legs at night? Take a multivitamin. Iron and magnesium deficiency can lead to poor blood circulation and that causes these urges. Also, make sure any medications you are taking aren’t contributing without you knowing.

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Restful sleep is one of the most important things we can do for our overall mental and physical wellbeing.

Why are we so bad at it?

Disruption of our circadian rhythm from the use of technology (blue light from screens of all kinds) causes us to have trouble falling asleep. Even if you are in bed, you are most likely tossing and turning because your mind won’t turn-off. Well, now you are up later than you intend to be or honestly should be, and end up tired the next day.

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What are the consequences of being tired?

• The chronic fatigue caused by circadian disruption leads to chemical imbalances in the brain which reduce emotional control. That means more stress, more anxiety, depression and insomnia.
• Fatigue also can lead to snoring. Heavy sleep and extended deep sleep cycles cause prolonged muscle relaxation. Even those who don’t snore may start to, if they find themselves constantly tired.
• Excessive caffeine and nicotine consumption during the day from excessive fatigue can lead to the uncomfortable and uncontrollable need to move your legs when you are trying to settle in for the night.

Now you know three of the biggest sleep disorders, the self inflicted cycle that can cause them, and some of their consequences.

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How do we fix it?

Ready to take some notes? Here are some top tier tips for building a better bedtime routine.

• Set an alarm. If you have to get up at 5am for work, then you need to get up at 5am on your days off. There is no sleep schedule if you don’t actually have one, and following a routine means creating it and sticking to it. Consistency is key.
• Put the tech to sleep. 60 minutes with no screens before bed means that you can start melatonin production. That means you will naturally become sleepy. You can aid this new habit by turning off or dimming lights in your home.
• Lowering the temperature in your house can also aid with sleep. Nothing gets you ready for bed more than snuggling up in the blankets for warmth.
• Have a cup of tea. There are many kinds that are specifically crafted to assist in relaxation. Staying properly hydrated over the course of the day helps your sleep cycle as well. Try not to drink water too close to bed as it has a tendency to make you more alert.
• Music and reading are both great ways to unwind. Turn on your favorite tunes and let the world slip away, or follow the adventures of your favorite character to forget your troubles.
• Skin care and a bath or shower before bed are excellent ways to relax. They call it self-care for a reason. Maybe it’s time you incorporated some into your nightly routine?
• Use the hour without screens to write your to-do list for tomorrow, or get it done beforehand. One of the major factors of troubled sleep is anxiety. Having your day planned out the night before is an excellent way to ease your mind. Have you tried journaling as way to relax? Check out my post on the subject if you want to learn more.

So maybe you don’t have a sleep disorder, hopefully you don’t. Regardless, I hope you found this information useful, and it improves the quality of your sleep as early as tonight!

Leave me a comment about your biggest sleep demon and how you slayed it. This way, my readers can inspire my readers and the world becomes a better place.