One of the questions I ask my patients during
routine office visits is how they are sleeping at night or if they are feeling
unusually sleepy during the day. By getting the seven to eight hours of sleep
per day recommended for adults, you can help your mind and body stay strong,
and possibly even keep yourself from getting sick or having a serious accident.According
to the National Sleep Foundation, sleep deprivation can interfere with your
physical and mental well-being, impairing your alertness, mood, and ability to
concentrate while driving and performing everyday tasks. A lack of quality
sleep also is linked to numerous health concerns, such as increased risk for
obesity, diabetes, and high blood pressure.

Identifying the Problem

In addition to feeling overly tired or fatigued during the
day, other common symptoms of sleep disorders include loud snoring, gasping for
air, or choking while asleep; a feeling of tingling or jerking in the legs
while in bed; difficulty falling or staying asleep; and problems concentrating
or staying awake during daily activities at school, work, or home.

One of the best ways to detect a sleep disorder is through
overnight observation at a qualified sleep center. In a non-invasive procedure
called a sleep study -- also known as a polysomnogram – your sleep patterns are
monitored through small sensors and electrodes attached to the body. These
sensors are connected to a small machine that records brain and muscle activity,
eye movements, heart rate, breathing, and oxygen saturation. Videotaping during
the sleep study helps technologists observe body movements throughout the night.

Doctors use the results of sleep studies to determine if you
have a sleep disorder and develop an appropriate plan of treatment. Depending
on the diagnosis, treatment options range from behavior modification, such as
weight loss or relaxation techniques, to prescription sleep aids, special
medical devices used during sleep, and, in rare cases, surgery.

Getting Your Zzzzzzs

If you are having problems getting a restful sleep, you may
benefit from some simple changes in your routine, such as:
Keeping a consistent schedule by waking up and going to bed
at the same time every day, even on weekends

Avoiding caffeinated food or beverages within six hours of
bedtime and alcohol within three hours of bedtime

Exercising regularly, but avoid strenuous activity within
six hours of bedtime

Avoiding naps

Sleeping in a dark, cool, and comfortable bedroom

Talk to your doctor if you experience extreme daytime
sleepiness or constantly feel fatigued, tired, or low on energy. Helpful
resources – including a free sleep quiz and online forums where you can
interact with others on topics such as sleep apnea, insomnia, and more -- are
available on the American Academy of Sleep Medicine’s consumer website, www.SleepEducation.com.

*Joshua Feinberg, D.O., is a family medicine physician in practice at the
Crozer Health Pavilion, 145 Brinton Lake Road, Suite 201, Glen
Mills, PA 19342, 610-459-1619.