Let’s take a moment to talk about sleep eating. (Photo: Getty Images)
You
drift off at night like a newborn baby yet can’t recall the last time
you woke up truly refreshed. It may not seem that weird: “People tend to
assume that because our modern lives are so hectic, nobody feels
rested,” says Meir Kryger, MD, a professor at the Yale School of
Medicine. But the reality is, you might have a sleep disorder and not
even know it. There are a handful of problems that can cheat you out of
quality slumber, leaving you more tired in the morning than you were
when you went to bed. Find out what could be going on between your
sheets and how to catch more restorative z’s, starting tonight.
Sleep Problem No. 1: You snore like a saw
Those snuffle-snorts mean that your slack tongue and throat muscles are narrowing your airway, possibly due to the shape of your soft palate or any extra weight you’re carrying.
Those snuffle-snorts mean that your slack tongue and throat muscles are narrowing your airway, possibly due to the shape of your soft palate or any extra weight you’re carrying.
Related: 14 Reasons You’re Always Tired
Although
you’re likely to wake up if you get short of breath, it may not be for
long enough to remember. Some people wake dozens or even hundreds of
times a night—a disorder known as sleep apnea that increases the risk of
heart disease, stroke and possibly osteoporosis, according to a new
study in the Journal of Bone and Mineral Research. “Those repeated
awakenings are as disruptive as someone pinching you every two minutes
all night long,” says Safwan Badr, MD, chief of the division of
pulmonary, critical care and sleep medicine at Wayne State University
School of Medicine in Detroit.
Sleep aid:
If you rarely wake up feeling bright-eyed, see a specialist to get
checked for sleep apnea.(Three to 9 percent of women between the ages of
30 and 70 suffer from it.) If you have the condition, a CPAP machine
and mask can help by keeping your pharynx open with a steady stream of
air.
To
quiet your snore, avoid rolling onto your back—a position that makes
your airway more likely to collapse. Rachel Salas, MD, associate
professor of neurology at Johns Hopkins University School of Medicine,
suggests this little trick: Sew a tennis ball into the pocket of a
sweatshirt and wear it backward to bed.
Sleep Problem No. 2: You grind your teeth
Do you wake up with a sore jaw or get chronic headaches? If so, you may be gnashing your ivories overnight. All that clenching can cause enough pain to interfere with your shut-eye (not to mention wear down your enamel). Experts believe that teeth grinding, which about 16 percent of us do, is associated with anxiety—though an abnormal bite and antidepressants can also play a role.
Do you wake up with a sore jaw or get chronic headaches? If so, you may be gnashing your ivories overnight. All that clenching can cause enough pain to interfere with your shut-eye (not to mention wear down your enamel). Experts believe that teeth grinding, which about 16 percent of us do, is associated with anxiety—though an abnormal bite and antidepressants can also play a role.
Sleep aid:
A dentist will fit you with a mouth guard. If you’re clamping down
because you’re overwhelmed and overloaded, find a healthier way to
manage stress, urges Michael A. Grandner, PhD, an instructor in
psychiatry at the Perelman School of Medicine at the University of
Pennsylvania. “It’s also crucial to spend plenty of time winding down
before bed so you drift off in a calm, relaxed state,” he adds.
Related: 11 Signs You’re Sleep Deprived
Sleep Problem No. 3: Your body clock is off
Not even drowsy until the wee hours? Delayed sleep-phase syndrome (DSPS) is the technical term for this disorder, which afflicts 10 percent of people who seek help for insomnia. It involves a biological glitch that prevents your body from making melatonin (the sleep hormone) until 12 a.m. or later. A prime sign you’ve got DSPS: You’ve been a night owl since high school. The syndrome is common among teenagers and sometimes persists into adulthood. If you’re not squeezing in at least seven hours of z’s a night, you’re at greater risk of high blood pressure and diabetes. What’s more, a recent study published in Cognitive Therapy and Research found that people who nod off late (and get less sleep as a result) tend to experience more negative thoughts.
Not even drowsy until the wee hours? Delayed sleep-phase syndrome (DSPS) is the technical term for this disorder, which afflicts 10 percent of people who seek help for insomnia. It involves a biological glitch that prevents your body from making melatonin (the sleep hormone) until 12 a.m. or later. A prime sign you’ve got DSPS: You’ve been a night owl since high school. The syndrome is common among teenagers and sometimes persists into adulthood. If you’re not squeezing in at least seven hours of z’s a night, you’re at greater risk of high blood pressure and diabetes. What’s more, a recent study published in Cognitive Therapy and Research found that people who nod off late (and get less sleep as a result) tend to experience more negative thoughts.
Sleep aid:
Begin by improving your sleep hygiene. Cut back on caffeine. Avoid tech
and television starting 90 minutes before bedtime. Create a soothing
wind-down routine. And get some sun first thing in the morning to help
reset your body’s 24-hour rhythm. “In 80 percent of cases, these
strategies lead people to conk out earlier,” Dr. Badr says. If they
don’t do the trick, a specialist may prescribe synthetic melatonin, as
well as light therapy with a medical lamp to use in the morning.
Related: 20 Things You Shouldn’t Do Before Bed
Sleep Problem No. 4: Your legs feel jittery at night
That creepy-crawly feeling—aptly called Restless Legs Syndrome (RLS)—troubles as many as 1 in 10 people and is thought to be linked to a dysfunction in the way the brain processes the neurotransmitter dopamine. However, in some cases it suggests a nutritional deficiency, Dr. Kryger notes: “With people who have low iron, there seems to be overactivity in parts of the brain that results in an urge to move the legs.”
That creepy-crawly feeling—aptly called Restless Legs Syndrome (RLS)—troubles as many as 1 in 10 people and is thought to be linked to a dysfunction in the way the brain processes the neurotransmitter dopamine. However, in some cases it suggests a nutritional deficiency, Dr. Kryger notes: “With people who have low iron, there seems to be overactivity in parts of the brain that results in an urge to move the legs.”
Sleep aid:
Ice packs, warm packs, massages, a bath—any of these remedies might
help, says David N. Neubauer, MD, associate professor of psychiatry at
Johns Hopkins University School of Medicine: “Different things seem to
work for different people.”
Also,
talk to a sleep doc about trying an RLS drug. Be sure to mention your
current prescriptions because some meds (including certain
antidepressants) reduce dopamine activity. Get your iron levels checked,
too, Dr. Gardner advises: “Sometimes a supplement is the only treatment
necessary.”
Related: 15 Signs You May Have an Iron Deficiency
Sleep Problem No. 5: You sleepwalk—and even sleep eat
For reasons that aren’t completely understood, somnambulists are partially aroused in the night—often from the deepest stage of slumber (called slow-wave)—and proceed to wander around the house. The behavior, which may affect up to 4 percent of the population, appears to run in families and is more likely to occur with sleep deprivation. Another trigger: taking zolpidem (one of the most popular sedatives), according to Robert S. Rosenberg, DO, author of Sleep Soundly Every Night; Feel Fantastic Every Day.
For reasons that aren’t completely understood, somnambulists are partially aroused in the night—often from the deepest stage of slumber (called slow-wave)—and proceed to wander around the house. The behavior, which may affect up to 4 percent of the population, appears to run in families and is more likely to occur with sleep deprivation. Another trigger: taking zolpidem (one of the most popular sedatives), according to Robert S. Rosenberg, DO, author of Sleep Soundly Every Night; Feel Fantastic Every Day.
Additionally,
1 to 3 percent of people who experience such a zombie-like state
actually raid the kitchen. Called sleep-related eating disorder, this
condition often strikes women on a diet, who go to bed hungry.
Sleep aid: Benzodiazepines
(aka tranquilizers) can sometimes help, and so does getting more sleep.
As long as your nocturnal adventures don’t involve anything risky
(like, for example, baking cookies), you may not need medication,
Rosenberg says: “Just make sure you safety-proof your home by clearing
out clutter and stowing away sharp objects.” If you’re a nighttime
roamer, let your partner know that the ideal approach is to gently lead
you back to bed.
By Meghan Rabbitt
