Dyssomnia is a medical disorder in which someone has problems sleeping. It can also be referred to as a “sleep disorder.” Sleep is vital for you since it helps your body replenish from the day’s activities. When you sleep, your muscles relax and get more oxygen, making them less prone to pains or pain. And while good sleep won’t make up for lack of exercise, it does help your body recuperate from a strenuous workout. There are many distinct varieties of dyssomnia, and the symptoms vary according on the type the someone has. The most prevalent types of dyssomnias include Insomnia, Sleep Apnea, Narcolepsy, and Obstructive Sleep Apnea. Dyssomnias are different from Insomnias because Dyssomnia is a medical illness, whereas Insomnias are usually psychological. Sleep is crucial for you, and dyssomnias can lead to additional disorders such as heart disease, obesity, and diabetes. In this blog, we look at the many varieties, how to prevent, recognize and live for a better and healthier life free from sleep disorders.
Causes of Dyssomnia
People with dyssomnia have difficulty getting a good night’s rest because they don’t get enough sleep. Adolescence and adulthood are the most common ages when it occurs, however it can afflict anyone at any time.
There are a number of causes that can lead to sleep difficulties, including physical pain, emotional trauma, stress, anxiety disorders such as PTSD, and neurological dysfunction like Alzheimer’s and Parkinson’s disease, as well as coffee consumption and alcohol usage.
- A medical issue may be the root cause of a person’s sleep disturbance, which is why some people are afflicted. During sleep, the muscles in the throat relax to the extent where they restrict airflow and the person stops breathing for a period of time.
- Mental/psychological disorders may cause certain persons to suffer from sleep disorders, such as depression, anxiety, or post-traumatic stress disorder (PTSD), among others (PTSD). It is possible that some people have difficulty sleeping because they are dealing with the worries and strains of daily living.
- Lifestyle-related causes of insomnia: Some people’s insomnia may be the result of poor dietary and exercise habits or poor lifestyle choices. In addition to working too many hours a day, people may experience insomnia as a result of this and other circumstances. Lack of sleep, which can be brought on by a variety of factors including job or stress, is a common cause of insomnia. Another typical reason is that people aren’t exercising enough. Manage your stress levels and challenge yourself mentally in order to prevent dyssomnia.
- For others, dyssomnia may be the result of previous medical illnesses like arthritis or heart disease, which have an impact on sleep patterns in some way. People may also suffer from an anxiety disorder as a result of a traumatic event, resulting in difficulty sleeping.
Type of Dyssomnia
Narcolepsy, insomnia, hypersomnia, and shift work disorder are all kinds of dyssomnia. Narcolepsy, insomnia, hypersomnia, and shift work disorder are the other three (changing day times with an abnormal sleeping pattern). All of them have varied symptoms, some of which may entail protracted periods of sleep deprivation. As a result of a disrupted nighttime sleep pattern, these disorders may also cause poor daytime functionality, such as feeling sleepy when driving or working at a desk. If you don’t get enough sleep at night, the intensity of your symptoms will rely on your personal tolerance for it.
- There are two types of dyssomnia: intrinsic and extrinsic. Intrinsic dyssomnias can be caused by a variety of things, including neurological problems, mental illnesses, and even conditions like Alzheimer’s and Parkinson’s.
- It is possible for people to suffer from extrinsic sleep disorders, such as environmental and social circumstances, that prevent them from getting a sufficient amount of restorative sleep at night.
- Dysrhythmias of the circadian rhythm: This type of insomnia is brought on by a malfunctioning internal biological clock.
Different types of Intrinsic Dyssomnias
The symptoms of Intrinsic Dyssomnias vary depending on the type. For some, making lifestyle modifications could have positive outcomes, while treatment would be required for others. Intrinsic dyssomnia can come in a variety of forms.
- The most prevalent form of insomnia is referred to as “insomnia” in this context. Insomniacs have difficulties getting to sleep, staying asleep, or waking up refreshed in the morning. Feeling weary throughout the day despite receiving enough sleep at night is one sign of insomnia. The severity of the condition will vary from person to person, based on how well they can tolerate not getting enough deep sleep each night.
- During sleep, the airway can become obstructed, resulting in sleep apnea. You may stop breathing for as long as 30 seconds at a time as a result of a decrease in oxygen levels. Having a thick tongue, tonsils, or adenoids can cause sleep apnea, as can obesity, which puts pressure on the throat muscles and airways and makes it difficult to breathe while sleeping. If left untreated, this issue can lead to heart disease, diabetes, and high blood pressure, among other more serious health conditions.
- People who suffer from narcolepsy have sudden cravings that cause them to fall into a REM sleep state without notice. The most prevalent signs of sleep deprivation are daytime sleepiness and muscle weakness. Narcolepsy does not have an effective treatment option for reversing the condition, however it can be managed with medicine and therapy.
- In sleepwalking, a person wakes up in the middle of their sleep cycle without any recollection or awareness of their actions. In public locations, such as the kitchen or restroom, the person will act as if they are awake. This condition is more common at midnight, when falling asleep is more difficult due to the higher danger of waking up, which results in shallower sleep.
- According to the National Sleep Foundation, night terrors occur in children under the age of 12 and last between 15 and 30 minutes. A child’s natural bedtime is when they occur the most frequently. When you have a night nightmare, your brain is in a deep sleep and suddenly becomes terrified. Adults may find it challenging to soothe youngsters who are in this trance-like state.
Types of Extrinsic Dyssomnias
- Some people have Restless Leg Syndrome, which causes intense discomfort and an impulse to move their legs so they can relieve itchy or uncomfortable feelings, most commonly at night. This is a sleep condition characterized by an awful sensation of ants crawling all over one’s body while one is trying to get some shut-eye. People’s ability to cope with night after night of interrupted deep sleep has a large influence on how severe the condition becomes.
- For those who suffer from Delayed Sleep Phase Syndrome (DSP), sleep initiation is problematic and they are compelled to wake up later than they would prefer.
- Serotonin levels are too low An relationship between low serotonin levels and antidepressants recommended for mood improvement has been observed to cause excessive daytime snoozes, restless evenings, and bouts of insomnia.
- When a person has nocturnal eating syndrome, they may eat while they are sleeping and not remember it the next day. If you’ve been on a strict diet for a long period of time, or if you’ve lost your appetite because of depression or worry, you’re more likely to experience this.
Types of Circadian Rhythm Disorders
When the circadian rhythm is out of sync with the environment, such as the light-dark cycle, it can lead to sleep disorders caused by circadian rhythm inconsistencies. Insomnia, anger, and sadness may result from taking them.
Shift Work Sleep Disorder
Sleeping and waking hours might be disrupted by shift work disorder, making it difficult to get to sleep or stay asleep. Shift work, shift duration, and shift change frequency all affect the severity of these symptoms.
Exposure to strong light when you should be awake and making sure your bedroom is dark and quiet are part of the treatment for symptoms. Wearing sunglasses on your walk home from work in the afternoon can also help you avoid light exposure before bedtime. A constant sleep-wake schedule can be maintained with the aid of sleep aids and wake-promoting medicines in more severe situations.
Jet Lag Disorder
Jet lag is a condition that occurs when your body’s sleep-wake cycle is disrupted due to rapid time zone changes. Experts recommend that you change your sleep schedule prior to travel so that your sleep-wake timings are more in sync with your destination’s light-dark timetable. To help your body acclimate to its new environment, spend time in daylight in the morning and darkness at night when you first arrive.
Delayed Sleep Phase Syndrome
Adolescents are prone to the delayed sleep phase syndrome. You’ll sleep later and wake up later than usual if you have this condition. To go to class or work on time, you may find yourself feeling foggy or tired throughout the day if you have to get up earlier than you’d prefer. Even if they try, those who suffer from delayed sleep-phase syndrome cannot get to sleep sooner. Before night, you may want to take melatonin tablets or light therapy to help your body get the rest it needs.
Advanced Sleep-Phase Syndrome
The reverse of delayed sleep phase syndrome, known as advanced sleep phase syndrome, causes you to go to sleep and wake up earlier than you normally would. Older people are more likely to suffer from this condition. It’s possible to delay the onset of morning grogginess by using sleep masks or dark-blocking goggles.
Non-24-Hour Sleep-Wake Disorder
Non-24-hour sleep-wake disorder is diagnosed when a person’s sleep-wake cycle is longer than the typical 24-hour period of time. Sleep and waking times can be pushed back by one or two hours each day. Blindness affects 40 to 60 percent of those who are affected.
When it comes to sleep disorders, dyssomnias and parasomnias are the two most common, and they both refer to problems with sleep maintenance. Insomnia and nightmares are both indications of dyssomnia in those who suffer from it. You don’t have to be sleeping or awake at the same time every night to have a parasomnia, unlike other varieties of dyssomnia, which only express themselves at night. Sleep Paralysis (being unable to move for several minutes after waking up or shortly before falling asleep) and REM Behavior Disorder (acting out one’s dream on either surrounding people or items, or actually getting up and wandering around) are examples of this.
Prevention and cure of Dyssomnias: Is it possible?
It is possible to avoid the onset of insomniac symptoms such as dyssomnia. Dyssomnia sufferers can find some respite in a number of ways, and the condition itself can be treated in a variety of ways. Consistent sleep schedules are crucial, so your body knows when it is and when it is not time for bed. As a result, those who have difficulty sleeping should also engage in regular aerobic activity. Then there are medications like Valium and caffeine, which can be used if necessary. These medications may induce adverse effects, although they are less likely to have long-term impacts than other medications used to treat this illness.
Here are some tips to prevent and deal with Dyssomnias
- Regular aerobic exercise should be part of your daily routine. When you exercise, you help your body’s systems perform better by regulating your hormones and increasing your blood’s oxygen content.
- You can also try to sleep in a quiet, dark room with low noise and light, if that works better for you. If the problem persists, try listening to the same soothing music or reading a book every night before you go to bed. To help you relax and drift off to sleep, try diffusing lavender oil or another calming smell before you go to bed.
- To achieve the best outcomes, adhere to a regular sleeping routine. You may want to consult with your doctor about medication or cognitive-behavioral therapy if you are struggling to stick to your nighttime regimen. These therapies have been shown to be highly helpful in easing symptoms and allowing patients to return to normal activities.
- If prescribed by a doctor, take prescribed medication. Dyssomnia can’t be cured, although it can be alleviated in certain situations with the use of these medications. Under the watchful eye of trained medical specialists, this can only be done safely for each person’s unique body type.
Maintaining a regular sleep schedule is the best way to avoid sleep disorders.
What is Sleep Hygiene, and how can it help keep dyssomnia at bay?
In order to get a good night’s rest, it’s important to practice good sleep hygiene.
Dyssomnia can be avoided by improving your sleep hygiene. Maintaining a consistent daily schedule is critical for achieving a healthy sleep cycle. Maintaining a regular bedtime and wake-up routine, adhering to a set schedule, avoiding foods rich in caffeine near bedtime (such as coffee), and limiting alcohol use are all good approaches to improve your sleep hygiene practices and sleep better at night.
Best ways to improve your sleep hygiene
- Sleep in a cool, quiet, and well-ventilated environment. Close the doors to your bedroom or use soundproofing items like curtains or earplugs to keep out sounds from the outside world. For those who have problems falling asleep because of the early morning light leaking into their room, use thick, heavy curtains or drapes to block out the light.
- Avoid sleeping on a mattress that is unpleasant, old, or unsuitable with your body. With a high-quality mattress, you can get a good night’s sleep without a lot of twitching or bouncing around. Avoid placing too many pillows in your bed, which might make it difficult to get out of bed without waking up. If at all possible, sleep without blankets to avoid them being twisted around your limbs when you toss and shift in the middle of the night, which can lead to more frequent awakenings.
- Set a regular bedtime and wake-up time for every day of the week, even on weekends. Get out of bed and do something peaceful until you fall asleep if you have problems falling asleep when laying awake in your bed. Examples of this include reading a book or listening to relaxing music with headphones, such as the sound of waves breaking against rocks. Do not watch television since it may keep you cognitively stimulated long after it has been turned off!
- At night, the blue spectrum’s effect on our brain may make it difficult for us to get a good night’s sleep and maintain it. If necessary, use blackout curtains to keep the room dark; drape heavy draperies over windows to block morning sunshine; and dim your computer screen. Turn on the night mode (which activates a yellow-tinted display) in your gadgets before you go to bed if you have to utilize a screen and need to take things slowly.
- Even on weekends or days off from work, get up at the same hour every day. This can help you keep your circadian rhythms (your body’s biological clock) in sync with natural daylight patterns so that you can have a good night’s sleep. In addition, the elevated amounts of melatonin overnight can make you more weary when it’s time to go to sleep. Our bodies produce melatonin during the twilight hours between dusk and dawn in order to regulate our sleep and wake cycles (circadian rhythm). For insomnia symptoms including difficulties sleeping, waking up early in the morning and problems staying asleep during the night, it is also useful.
- Caffeine and alcohol should be avoided in the late afternoon and early evening, as they might interrupt sleep and cause drowsiness. Coffee is a stimulant that lasts far longer than most people realize; half of what you ingested can remain in your system for up to six hours. This means that consuming even one caffeinated beverage close to bedtime may make it harder to drift off. Alcohol may appear to be a sedative due to the fact that excessive drinking can lead to exhaustion. Even so, it’s critical to limit one’s alcohol consumption to no more than two drinks in order to avoid sleep fragmentation (and lower REM sleep) and reduced nighttime dreaming. It’s best to stay away from it right before going to bed.
- Reduce your stress levels by engaging in relaxation exercises like yoga or deep breathing. Practicing nighttime unwinding rituals can go a long way in preventing sleep disorders. In addition to helping you deal with your sleep disorders, these stress management practices will help you lead a happier and healthier life.
- Stay away from high-fat foods, such as those found in fast-food restaurants, which have been related to sleep difficulties, by eating a diet rich in whole grains and fresh produce. People who drink five or more cups of coffee a day are nearly twice as likely to suffer from insomnia symptoms as those who do not. Caffeine usage should be limited to one cup in the morning before noon if you can’t give up. Sugary drinks, such as cold drinks and fruit juices, can keep you awake at night because they raise your heart rate and blood sugar levels above the daily limit.
Treatment for Dyssomnia
There are a variety of treatments for dyssomnias depending on the specific sleep condition that is making it difficult to sleep. To alleviate the symptoms of some conditions, medication may be necessary. Cognitive behavioral therapy is helpful to others as well. It’s also possible to sleep better by following a regular sleep-wake routine and generating a conducive sleeping environment.
Talk to your doctor if you’re having trouble sleeping or getting a good night’s rest. Get the correct diagnosis and treatment by sharing a list of your symptoms with your doctor. You can better sleep and control your symptoms if you have a strategy in place.
People of all ages are susceptible to dyssomnia, a sleeping problem. People who suffer from insomnia may have trouble falling asleep or staying asleep at night, and they may wake up early in the morning. Individuals with dyssomnia symptoms or those who are concerned about developing them in the future should practice proper sleep hygiene in order to avoid this sleep disorder. A good night’s rest can be yours every day if you have the ideal environment, lifestyle and sleep habits in place. Using our SleepID tool, you can get the ideal mattress recommendation based on your lifestyle and body type. Getting a doctor’s prescription before dealing with Dyssomnia or purchasing a new mattress is always preferable if you are suffering with persistent problems and body discomfort.