By Lorna J. Fedelem, MD
It is recommended that we get 7 to 9 hours of sleep per night. As individuals age, their sleep patterns change. During the night, many adults sleep much more lightly than when they were younger. This can cause abnormal amounts of drowsiness during the day and the reason for these sleep pattern changes can vary.
The Importance of REM
During the night, we go in and out of sleep stages, and deep sleep, known as REM (rapid eye movement), is the final stage. If we do not get into REM, we are susceptible to cellular degeneration, because during deep sleep, our brain and body repairs itself, blood circulation increases, and immune function is increased, as are our energy levels.
Disruptions in sleep can cause serious chronic diseases and conditions to take place such as stroke, dementia, heart disease, and behavioral changes, to name a few.
What Disrupts Sleeping Patterns the Most?
Many things can disrupt our sleep such as drinking caffeine in the evening, stressful thoughts, aches and pains, heavy meals, blue light from a cell phone or computer screen, bladder issues, certain medications, or a restless spouse that moves around during the night.
Trying to cut back on sugar, alcohol, caffeine and finding ways to relax and unwind before bedtime can help immensely. Many people find turning off the TV and unplugging from devices decreases blue light disruption. You can also wear blue light filtering glasses or put a blue light filter app on your devices. Blue light interferes with our circadian rhythm, which tells us when it’s time to be awake or go to sleep. It’s also helpful to dim the lights a few hours before sleep and meditating, praying, or reading will help the body relax.
Supplements
Some people find that taking supplements such as melatonin or magnesium before bed helps them to get better restful sleep. Drinking chamomile or a bedtime tea can also be helpful, just don’t consume it too close to bedtime to avoid multiple bathroom breaks and disruptions.
Sleep Apnea
Sleep apnea affects more than 25 million people in the United States. It is a progressive condition that interrupts breathing patterns throughout a person’s sleep. People that suffer from Obstructive Sleep Apnea (OSA) may have episodes of stopping breathing up to hundreds of times per night for 10 seconds or longer, and along with this disruption comes many adverse side effects and morbidities due to the lack of oxygen to your body.
What are the Side Effects and Complications
Associated with Sleep Apnea?
• High blood pressure
• Cardiovascular disorders
• Chronic disease
• Diabetes
• Dementia
• Depression
• Behavioral issues
• Stroke
• Brain health impairment
Ways to Help Improve Sleep
• Ask your provider about natural supplements or prescription sleep medications
• Block all blue light and stimuli 90 minutes before bed
• Get plenty of sunlight in the daytime to balance your circadian rhythm
• Sleep in cool temperatures (67 degrees is preferable)
• Keep Blue Light out of your room and make sure it’s dark (block outside lights too)
• Make sure you have comfortable bedding
• Keep your sleeping area quiet
• Exercise early in the day (not before bed)
• Read or meditate before you go to sleep
• Get tested for sleep apnea to see if you qualify for a CPAP machine
Ms.Medicine was created to address the unique needs specific to women and their health.
A concierge membership at Lorna Fedelem, MD and Associates provides the following:
• Up-to-date, evidence-based care
• Exceptional customer service
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• More time with your provider
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• Enhanced provider/patient relationship
• Healthcare navigation services
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Dr. Fedelem also offers menopause consultations to discuss hormonal and non-hormonal treatment options based on scientific evidence. She helps her patients to manage chronic health issues, as well as focus on prevention and overall wellness. She has a special interest in cardiovascular disease prevention, osteoporosis diagnosis and treatment, cancer risk assessment, and stroke and diabetes education and management. She uses a comprehensive approach that focuses on lifestyle management and prevention.
Call and Schedule a Complimentary Meet and Greet with Dr. Fedelem.
9150 Galleria Ct., Suite 200, Naples, FL, 34109
www.LornaFedelemMD.com
239-580-6390