Sleep health is one of the most important basic matters that affect the general health of individuals in any age group, as sleep disorders, which are known as the inability to fall asleep, the inability to get a high quality sleep or to wake up early before normal sleep rates, approximately 10-20% of the world's population have sleeping disorders. The effects of lack of sleep lead to a clear imbalance in many vital functions of the human body. Lack of continuous growth leads to an increase in the individual’s vulnerability to obesity through bad eating habits during the night, decreased immunity, increased risk of diabetes, nervous system diseases, and cardiovascular diseases as well as an irregular heartbeat are considered imbalances caused by sleeping disorders. The lack of growth also results in a lack of focus on work or study and poor productivity in general. An increase in the risk of various psychological diseases such as anxiety, depression, in addition to an increase in the rates of injuries and accidents for people who suffer from sleep disorders permanently.
A normal person needs about 6 to 9 hours of continuous, high-quality sleep according to the latest medical recommendations, which vary from one person to another according to the physiological and environmental nature of the human being.
The incidence of pathological sleep disorders is diagnosed if the person suffers from continuous growth difficulties (more than three months) with a clear defect in the person's productivity in the morning period by feeling sleepy or falling asleep during this period. Sleep disorders are divided into many categories, based on the recommendations of the American Sleep Health Association, such as:
• Insomnia: Inability to start falling asleep and not feeling drowsy before bedtime.
• Sleep Apnea: Sleep is interrupted due to suffocation or snoring
• Narcolepsy: Sudden sleep and sudden awakening during the daytime.
· Secondary sleep disorders due to frequent coughing, nocturnal urination, chronic nocturnal pain, and other causes.
How are sleep disorders treated?
Dealing with sleep disorders should be by following a number of approved medical advice that aims to create an environment conducive to feeling sleepy. These tips are as follows:
• Addressing the causes of primary or secondary sleep disturbances.
• Make the bedroom quiet, dark and relatively cool, while avoiding watching TV in it.
• Avoid using smartphones approximately two hours before sleeping.
• Avoid drinking tea or coffee and smoking approximately five to six hours before bedtime.
• Avoid naps for more than fifteen minutes during the day.
• Doing exercise regularly and in the morning period in particular.
• Try to calm down and relax before bed, by avoiding tension or practicing yoga before bedtime.
• Choose a specific time to go to sleep and a specific time to wake up in the morning.
We wish you good health and a good night's sleep.
Dr. Khalid AlAnezi
Family Medicine Consultant