Sleep disorders

Sleep disorders, or in scientific terms: sleep-wake disorders include quality problems such as: time and amount of sleep. They lead to daytime disorders and deterioration of the full functioning of a person in society. Sleep and wakefulness disorders often occur along with common or chronic illnesses or other mental disorders. Such as, for example, depression, anxiety or cognitive disorders.

There are several different types of sleep and wakefulness disorders, of which insomnia is the most common among adults. Other sleep and wakefulness disorders include restless legs syndrome, obstructive sleep apnea, parasomnia, narcolepsy, and so on.

Sleep problems are associated with both physical and psycho-emotional problems. They can both contribute to the development of mental illness and exacerbate it, and can also be a symptom of other mental illnesses.

About a third of adults report symptoms of insomnia, and 4-22% meet the criteria for insomnia.

There are 81 sleep disorders listed in scientific circles. And the main sleep disorders, in 6 main categories:

• Insomnia.
• Breathing disorders during sleep.
• Hypersomnia of central origin.
• Disturbances of circadian rhythms of sleep.
• Parasomnia.
• Motor disorders related to sleep.

Why is normal sleep so important?

Sleep is a basic human need and is crucial for both physical and mental health. Since during sleep there is an unloading, a reboot of the brain and mental processes, as well as rest, relaxation, restoration of the entire central nervous system. There are two types of sleep, which usually occur in a pattern of three to five cycles per night:

• Rapid Eye Movement (REM) – when most dreams occur
• Non-REM – has three phases, including the deepest sleep.

When you sleep, that is, from how much to how much, it is also important. Your body usually works according to a 24-hour cycle (full day mode), which helps you know exactly when to go to bed and when to get up.

How much sleep we need depends on age and varies from person to person. According to the National Sleep Foundation, most adults need 7 to 9 hours of restful sleep every night. With a constant, that is, constant sleep and wakefulness time.

Many of us usually don't get enough sleep. Lack of sleep or chronic sleep deprivation is common for people over the age of 18. A third of adults report that they usually sleep less than the recommended sleep duration. And only about 30% of high school students sleep at least 8 hours on average.

More than 50 million Americans suffer from chronic sleep disorders.

The consequences of lack of sleep and concomitant diseases

Sleep helps your brain function properly. Lack of sleep or poor sleep quality can have many potential consequences. The most obvious problems are fatigue and decreased energy, irritability and problems with concentration. Your decision-making ability and your mood may also be affected. Sleep problems often coexist with symptoms of depression or anxiety. Sleep problems can worsen depression or anxiety, and depression or anxiety can lead to sleep problems.

Lack and excessive sleep are associated with many chronic health problems such as heart disease, diabetes and obesity. Sleep disorders can also be a warning sign of medical and neurological problems such as congestive heart failure, osteoarthritis and Parkinson's disease.

Insomnia

Insomnia, the most common sleep disorder, includes problems falling asleep or staying asleep. About a third of adults report some symptoms of insomnia, 10 to 15% report problems with daytime functioning, and 4 to 22% have symptoms severe enough to meet the criteria for insomnia. It is estimated that 40 to 50% of people who suffer from insomnia also suffer from another mental disorder.

Symptoms and diagnosis

To diagnose a person with insomnia, sleep problems must occur at least three nights a week for at least three months. These problems should cause a significant imbalance: at work, at school, or in other important areas of a person's daily activities. Not all people with sleep disorders experience stress or problems with functioning.

To diagnose insomnia, the doctor excludes other sleep disorders (see related conditions below), side effects of medications, substance abuse, depression, and other physical and mental illnesses. Some medications and diseases can affect sleep.

A comprehensive assessment of insomnia or other sleep problems may include collecting a patient's medical history, a medical examination, keeping a sleep diary, and clinical testing (sleep examination or polysomnography). A sleep diary is a record of your sleep habits that you can discuss with your doctor. It includes information such as: when you go to bed, fall asleep, wake up, get out of bed, nap, exercise, eat and drink alcohol and caffeinated drinks. In addition, the sleep study allows the doctor to determine how long and how well you sleep, as well as identify specific sleep problems.

Symptoms of insomnia

Sleep problems can occur at any age, but most often they begin at a young age. The type of insomnia often changes with age. Falling asleep is more common among young people. Sleep problems are more common among middle-aged and older people.

Symptoms of insomnia can be:

1. Episodic - with an episode of symptoms lasting from one to three months.
2. Persistent - with symptoms lasting three months or more.
3. Recurrent - with two or more episodes during the year.

The symptoms of insomnia can also be caused by a specific life event or a situation that happened, literally, the day before.

Treatment and self-help

Sleep problems can often be solved with regular sleep habits. If sleep problems persist or interfere with your well-being or functioning during the day, you should contact us: at the Academy of Regenerative Medicine or contact our staff.

Sleep disorders should be considered separately, regardless of possible mental or other medical problems. To treat insomnia and to help you fall asleep or maintain a healthy and sound sleep, you can use several types of different procedures in the ARM. And, in particular, the regeneration of organs and tissues of the body.

What methods of Regeneration Academy can really help with sleep disorders?

Many people turn to additional approaches in the rehabilitation of the Regeneration Academy in order to finally solve sleep problems.

There are also additional methods to normalize sleep:

1. Relaxation techniques used before bedtime can be useful for insomnia.
2. Melatonin supplements may be useful for people with certain types of insomnia. Long-term safety has not yet been investigated.
3. Mind-body approaches such as mindfulness, exercise, massage therapy and acupuncture are generally considered safe.
4. Herbs and dietary supplements have not yet proven their effectiveness in insomnia.

Hygiene for better sleep

Sleep hygiene: Tips on healthy sleep for a possible solution to the problem of poor sleep.

• Stick to a clear sleep schedule – the same bedtime and wake-up time even on weekends.
• Allow your body to calm down by engaging in calming activities, such as reading away from bright lights and avoiding electronic devices before going to bed.
• Avoid daytime sleep, especially in the afternoon.
• Do exercises daily.

Pay attention to the situation in the bedroom - it is best when you have: quiet, cool and dark. As well as on your mattress and pillow, they should be comfortable and supportive.
Avoid alcoholic drinks, coffee and various heavy meals in the evening.

Sleep apnea

Obstructive sleep apnea, most often called sleep apnea, involves breathing interruptions during sleep. A person with sleep apnea will have recurring episodes of airway obstruction during sleep, causing snoring, snorting/gasping, or respiratory arrest. Intermittent sleep causes daytime drowsiness and fatigue. Sleep apnea is diagnosed in a clinical sleep study. Sleep research (polysomnography) involves monitoring the number of obstructive apnea (lack of airflow) or hypopnea (decrease in airflow) during sleep.

Sleep apnea is a very common sleep disorder. The number is particularly high among men compared to women, adults and some racial and ethnic groups. The main risk factors for sleep apnea disorder are: obesity, male gender, family history of sleep apnea, menopause, and some genetic or endocrine disorders.

Lifestyle changes, such as losing weight if necessary or sleeping on your side, can improve sleep apnea. In some cases, a custom-made plastic mouthpiece can help keep the airway open during sleep. The mouthpiece can be made by a dentist or an orthodontist.

Narcolepsy

People with narcolepsy experience periods of uncontrollable need for sleep or fall asleep several times during the same day.

Drowsiness usually occurs daily, but for a diagnosis of narcolepsy, it must occur at least three times a week for at least three months. People with narcolepsy experience episodes of cataplexy, a short-term sudden loss of muscle tone caused by laughter or jokes. This can lead to shaking of the head, jaw dropping or falling. During cataplexy, people are awake and aware.

Narcolepsy almost always occurs as a result of the loss of hypocretin-producing cells of the hypothalamus. Hypocretin deficiency (orexin) can be checked in cerebrospinal fluid by lumbar puncture (spinal tap). Narcolepsy is rare and affects between 0.02 and 0.05% of the adult population as a whole. It usually begins in childhood, adolescence, or at a young age.

Restless legs syndrome

Restless Legs syndrome (RLS) involves the urge to move your legs during sleep. It is usually accompanied by uncomfortable and unpleasant sensations in the legs, usually described as leg crawling, tingling, burning or itching.

The urge to move your legs:

• Begins or worsens during periods of rest or inactivity;
• Partially or completely relieved from movement; and
• Occurs only in the evening or at night (or increases in the evening or at night than during the day).

Symptoms occur at least three times a week and last for at least three months. And cause significant disorders or problems in daily activities. Symptoms of RLS can cause difficulty falling asleep. They often awaken a person from sleep, which, in turn, leads to daytime sleepiness during work.

SBN usually begins in adolescence or twenties and affects up to 3% of the population.

Apnea

In central sleep apnea, the brain does not control breathing properly during sleep, resulting in breathing starting and stopping. It is diagnosed when a sleep study reveals five or more central apnea (pauses in breathing) per hour of sleep. Central sleep apnea is rare and less common than obstructive sleep apnea. It is more common in the elderly, in people with heart disease or stroke, and in people taking opioid painkillers.

Hypersomnia

People with hypersomnia (severe drowsiness) are excessively sleepy, even if they sleep for at least 7 hours. They have at least one of the following symptoms:

• Repeated periods of sleeping or falling asleep during the same day. For example, unintentional sleep while attending a lecture or watching TV.
• Sleep when you sleep for more than nine hours a day and don't feel rested.
• It is difficult for you to fully wake up after a sudden awakening.

Severe drowsiness occurs at least three times a week for at least three months. It can be very difficult for people with this disorder to wake up in the morning. Sometimes they look sluggish, confused, or aggressive. Often, this state after waking up is called sleep inertia. Drowsiness causes serious suffering and can lead to problems with functioning, such as problems with concentration and memory.

The condition usually begins in late adolescence or adulthood, but can only be diagnosed many years later. Among people who go to sleep disorder clinics complaining of daytime drowsiness, about 5-10% are diagnosed with hypersomnia disorder.

Habits for a good and sound sleep

Some Healthy Habits that Can Improve Your Sleep:

1. Be consistent and do not break the daily routine.
2. Make sure that your bedroom is quiet, dark, calm and at a comfortable temperature.
3. Remove or turn off all electronic devices in the bedroom, such as televisions, computers and gadgets, smartphones. Do this an hour or more before bedtime.
4. Avoid heavy meals, caffeinated drinks (cola, energy drinks, tea, coffee, mate) and alcohol before bedtime.
5. Do exercises and walk in the fresh air, in the park before going to bed.

What is the natural sleep hormone?

Melatonin is a hormone that your brain produces in response to darkness. It helps to synchronize your circadian rhythms (24-hour internal clock) and sleep. Exposure to light at night can block melatonin production. Studies show that melatonin plays other important roles in the body besides regulating sleep.

How to increase melatonin levels?

That's why:

Getting the sun in the early morning and limiting the backlight on the screens an hour or two before bedtime is the best way to naturally increase melatonin levels.

Other tips for increasing melatonin include:

keeping the room dark, exercising in the morning and eating foods such as eggs, mushrooms and cherries, as well as limiting the consumption of coffee and tea throughout the day.

Which food contains the most melatonin?

Eggs and fish belong to the group of animal products with a higher melatonin content, whereas in plant foods the highest melatonin content is found in nuts. Some types of mushrooms, cereals, and sprouted legumes or seeds are also good dietary sources of melatonin. Additional products may include: tart cherries, kiwi, malt milk, rice and products containing it, fatty fish and vitamin D, almonds, walnuts, pistachios and cashews.