By: Mike Staszak PT
Sleep deficiency is a common public health problem in the United States. People in all age groups report not getting enough sleep. An estimated 50 to 70 million Americans have chronic (ongoing) sleep disorders. Insomnia is estimated to affect 30 million people in the United States.
Inadequate and poor quality sleep are risk factors for impaired cognitive performance, accidents, chronic disease, and even mortality. The average adult needs 7 to 9 hours of sleep tonight, on average we need a little less sleep as we age.
Common Sleep disorders
This is when someone can’t fall asleep or wakes in the middle of the night and can’t go back to sleep. Suggested treatment is behavior modification, possible sleep aids.
Sleeping during the day or at unexpected times is sometimes diagnosed as Daytime Sleepiness.
Suggested treatment is behavior modification.
Sleep Apnea is described as breathing in interrupted while you sleep. A recommendation is to consult a sleep specialist.
Circadian Rhythm Disorder
Shift workers are primarily affected due to working abnormal hours.
Recommended to modify your sleep area, including black-out curtains and possible earplugs to improve daytime sleep as much as possible.
Restless Leg Syndrome
This affects 5-10% of the adult population. Recommendations are to eliminate evening alcohol, caffeine, and tobacco, moderate-intensity exercise before evening, stress reduction, and getting a massage.
Oftentimes people with this problem are overweight or have a thicker than the normal neck. Weight loss, exercise, and limiting alcohol can often be helpful.
Sleep and health
Research has shown a strong correlation to increase risk of multiple diseases in people with sleep-related disorders. Including, high blood pressure, coronary artery disease, atrial fabulation, stroke, diabetes, immune system suppression, pain, and arthritis, increased inflammatory markers, cancer, chronic kidney disease, mood disorders, depression, and increased mortality.
Additionally, the shorter length of time someone sleeps the greater risk of obesity and mental health disorders and have shown improved outcomes when addressing sleep disorders.
Positive effects of getting adequate sleep
Sleep is said to be the golden chain that ties health together in our bodies. It replenishes the body, helps with healing, and increases energy.
Behaviors and Habits that Impair Sleep Quality
Things to do to improve sleep
Things to do as relaxation techniques
About Mike Staszak
Michael Staszak has been an outpatient orthopedic physical therapist for the past 27 years. He is the owner of Staszak Physical Therapy & Wellness Center in Eugene. He and his staff believe that the more people understand how their bodies work and learn proper body mechanics, the less likely they are to become injured again. With this commitment to patient education, Michael provides wellness articles and presentations for businesses and community members.
Photos from MedicalNewsToday, Newsmeter
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