An estimated 40 million Americans suffer from some form of sleep disorder. It's a condition that can affect people of any age or gender and can cause fatigue, moodiness, high blood pressure, heart disease, obesity and other serious health issues. Just when you thought there were enough reasons to get more sleep, new research reveals men have even more at stake when it comes to sleeping problems. Read on to learn about common sleep disorders and how to get a better night's sleep.
According to a study published in the Journal of the American Medical Association, loss of sleep drastically reduces testosterone levels in healthy men. Low testosterone can cause low energy, reduced libido and fatigue, and have an effect on muscle mass and bone density.
Now that you know the stakes, here are the common sleep disorders you should know about:
n Insomnia -- a hard time falling asleep or staying asleep;
n Sleep apnea -- breathing interruptions during sleep;
n Restless legs syndrome -- a tingling or prickly sensation in the legs;
n Narcolepsy -- daytime sleep attacks.
Other sleep disorders include nightmares, night terrors, sleepwalking, sleep talking, head banging, wetting the bed and grinding your teeth.
Tips for getting a better night's sleep
Lack of sleep can affect your relationships, your work performance and your health. Here are 10 tips to help you get more of that essential shut-eye.
n Stick to a regular sleep schedule. Go to bed and wake up at roughly the same time every day -- even weekends.
n Get daily exercise, but not too late. Avoid exercising less than five or six hours before bedtime.
n Avoid caffeine and nicotine. Caffeine is a stimulant that keeps you awake. Nicotine withdrawal causes smokers to sleep lightly and wake up in the early morning.
n Avoid alcohol. Alcohol keeps you in a lighter state of sleep and robs you of valuable REM sleep.
n Don't eat large meals late at night. Indigestion can interrupt sleep, and too many fluids at night can cause you to wake up frequently to urinate.
n Don't take naps after 3 p.m. Late afternoon naps or naps longer than an hour can make it harder to fall asleep at night.
n Establish a relaxing bedtime ritual. Take time to unwind before bed with a hot bath or light reading.
n Create a good sleeping environment. A serene sanctuary with a comfortable bed, noise machine or soft lighting will make bedtime a pleasure. And put down the laptop or smartphone.
n Don't lie awake in bed. If you can't sleep after 20 minutes, get up and do something relaxing until you feel sleepy.
n See a doctor. Most sleep disorders can be managed when diagnosed and treated by your doctor or a sleep specialist. Talk to your primary care or family provider today if you are having difficulty sleeping. If you need assistance finding a provider, visit NorthwestHealth.com. Siloam Springs Regional Hospital's Sleep Center is located at 603 N. Progress Ave. in Siloam Springs. To contact the Sleep Center, call 479-549-2578.
Community on 03/13/2019