Sleep Problems and Treatments

Why Sleep Is So Important — and How We Can Help You Overcome Sleep Problems

So yes, sleep problems can dramatically affect your quality of life. That’s why our team is dedicated to finding the root cause of your sleep issues. By doing so, we can resolve them and help you live a happier, healthier, more successful life.

A Whole-body Approach to Treating Sleep Problems

The Benefits of Proper Sleep

How much sleep do you need? It depends on your age. The National Sleep Foundation breaks it down into eight categories, from 17 hours for newborns to seven to eight hours for older adults. The recommendation for young adults and adults is seven to nine hours. Benefits of getting the proper amount of sleep include:

• Improved memory and creativity
• Better physical fitness
• Healthier immune system
• Increased vitality — better tissue repair and good hair, skin, and nails
• Improved stress management
• Greater emotional stability
• Reduced risk of hypertension, stroke, heart attack, and death
• Metabolism and weight management
• Reduction of obesity and diabetes
• Decreased risk for dementia and Alzheimer’s

The Importance of Sleep Cycles

SLEEP STAGES:

• Stage 1 – Mild Sleep, the lightest state when you first fall asleep. Your brain activity begins to slow down, and you can still awake easily.
• Stage 2 – Moderate Sleep. Your heart rate slows down, body temperature decreases, and your brain waves continue to slow.
• Stage 3 – Deep Sleep. The brain enters the very slow, Delta-waves phase. Your body releases Human Growth Hormone, responsible for cell growth, reproduction, and regeneration. This is the most important time for healing and restoration of the body. 
• Stage 4 – REM Sleep. This is your deep, dreaming sleep when your brain waves become more active. 

Sleep Disorders

Most of us are familiar with the term insomnia, used to describe one of the most common types of sleep disorders. But did you know that there are more than 100 specific sleep disorders?

According to the International Classification of Sleep Disorders (ICSD), most sleep disorders fall into the following six general categories:

• Problems falling and staying asleep (insomnia)
• Sleep-related breathing disorders (sleep apnea)
• Problems staying awake (excessive daytime sleepiness)
• Problems sticking to a regular sleep schedule (circadian-rhythm sleep-wake problem)
• Unusual behaviors during sleep (parasomnia)
• Sleep-Related Movement Disorders (restless legs)

TYPES OF SLEEP DISORDERS:

SLEEP APNEA is a condition where you repeatedly stop and start breathing while you sleep. Sleep apnea can lead to fatigue and insomnia, anxiety and depression, obesity and diabetes, dementia, and heart disease, including hypertension, stroke, heart attack, and death. 

HYPERSOMNIA is also known as excessive sleepiness. This is the feeling of being tired all the time no matter how much you sleep. Hypersomnia can be caused by other medical conditions or even medications.

NARCOLEPSY is persistent daytime sleepiness that can become dangerous. People with narcolepsy tend to go right into dreaming (REM sleep), falling asleep at work, in the car at a red light, or while eating. 

SHIFT WORK DISORDER is when you lack sleep or develop insomnia due to not being able to sleep during regular sleep hours. Truck drivers and night-shift workers often experience this disorder.

PARASOMNIAS are undesirable physical events or experiences that happen when you’re entering sleep, within sleep, or during arousal from sleep. These can include sleep terrors, sleep paralysis, and sleep talking.

SLEEP-RELATED MOVEMENT DISORDERS include restless leg syndrome (RLS), the strong and almost irresistible urge to move your legs, ultimately keeping you awake at night. Another disorder, periodic limb movement syndrome, affects all your limbs, not just legs. Both conditions can occur at night when resting or when active or relaxing during the day.

Other Medical Conditions That Can Cause Sleep Problems

In addition to Sleep Apnea and Restless Leg Syndrome, there are other medical conditions that lead to an inability to sleep. These can include:

• Melatonin and cortisol imbalances
• Other hormonal imbalances such as estrogen and progesterone
• Magnesium deficiency
• Gastrointestinal disorders
• Chronic pain
• Unhealthy gut microbiome
• Anxiety and depression
• Allergies
• Insulin resistance

Lifestyle Choices and Sleep Problems

We’re all busier than ever these days, but our lifestyle choices can cause many of our sleep issues. Things like drinking too much caffeine late in the day, or consuming alcohol too close to bedtime, can certainly interfere with your sleep cycle. Anxiety, worry, and excessive mind chatter can keep you from falling asleep easily. And exercising too late in the day can raise your cortisol levels, making it harder to fall asleep.

With all that said, changing behavior and lifestyle choices can be easier said than done—particularly since you’re already tired from not getting enough sleep. Yet, there are a few things you can do to start moving in the right direction.

TIPS FOR BETTER SLEEP:

• First and foremost, see a doctor. At Forum Health Las Colinas, we can discover any medical issues that may be impeding your ability to get a good night’s sleep.
• Go to bed and get up at the same time every day. Your body will develop a rhythm and begin to feel sleepier at your daily bedtime if you are habitual with your waking and sleeping hours.
• Unplug from your electronic devices at least one hour before bedtime. This will eliminate the “blue light” effect on your endocrine system which inhibits sleep.
• Take a hot bath in Epsom Salts. A bath is a good way to unwind, and these salts contain magnesium, the magical mineral that helps to soothe and calm your body so you can sleep deeper.
• Eat a cleaner diet. Processed foods and a diet high in sugars and starches can wreak havoc on your gut health and blood sugar.
• Expose yourself to sunlight, early in the day, if possible, for at least 30-minutes. This will help with your melatonin production.
• If you suffer from anxiety or have trouble turning your mind off at night, try writing down your worries or to-do list in a notepad. You can also try reading a book before bed to help your mind escape.
• Turn down the thermostat. Studies have shown that a cool room is more conducive to a good night’s sleep.
• Curb caffeine consumption in the afternoon and evening.
• Avoid excessive alcohol use.
• Make your bedroom as dark as possible. This helps your body utilize melatonin more effectively. If there’s too much light pollution for total darkness, try blackout curtains or a sleep mask.
• Use relaxation techniques such as meditation, deep breathing, or prayer. You can also play tranquil music or soothing sounds like the sound of a waterfall or rain falling.

Questions About How We Can Help You With Your Sleep Problems? Contact our New Patient Coordinator for a Free Phone Consultation.

The health and safety of our staff and patients is a top priority for all of us at the office of Forum Health Las Colinas. We are offering both virtual appointments and in-clinic appointments, whichever you prefer. If you are coming in to see us in person, keep in mind that we main the highest of standards when it comes to the safety of our patients. We sanitize rooms between patients and shared surfaces such as door handles, etc., throughout the day. 

Should you choose to have a telemedicine appointment, you will still be able to see your provider, just as if she were standing in front of you in the office so that you’ll still get the same “connection” as if your appointment was in the clinic. Additionally, we have mobile phlebotomy services available if you do not want to go to a public lab.   

For More Information call our New Patient Coordinator at 972-960-4800

Or Fill In the Inquiry Form Below and We Will Contact You!