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With proper diagnosis, treatment for sleep disorders can be effectively targeted.
A Gallup poll from the late 1990s revealed that:
- 69 percent of Americans with sleep problems never mentioned the problem to their physicians
- 26 percent mentioned it, in passing, while visiting their doctor for another problem
- Only 5 percent directly sought help
Instead, four out of ten medicate themselves to get to sleep with alcohol, non-prescription sleep aids (usually containing antihistamines), aspirin and supplements like melatonin and valerian. And they self-medicate to stay awake, with caffeine and other over-the-counter stimulants.
The problem is, alcohol can produce abnormal sleep patterns that cause you to wake too early. Antihistamines can make you feel tired and groggy the next day. Caffeine and other stimulants may give you the illusion that you're performing well, but with prolonged use, they may actually decrease performance.
Effective treatment for sleep disorders depends on the cause. (See Key Point 2 for information on diagnosis of sleep disorders.)
If you're tuned into the media, prescription sleeping pills seem to be the Holy Grail for sleep problems. It's almost impossible to watch television without seeing advertising for several brands, each promising an effective solution with minimal side effects. As a result, about 42 million sleeping pill prescriptions were filled last year, according to the research company IMS Health, up nearly 60 percent since 2000.
However, sleeping pills treat the symptom, not the cause. And, they're not as effective as you might hope.
- Most have a half life of six hours, meaning that the amount of the drug in your bloodstream drops by 50% well before you reach your optimum hours of sleep.
- They're meant for short term use. People with chronic conditions cannot be put on sleeping pills for life.
- They may mask an underlying condition, leaving it undiagnosed and untreated.
The large majority of sleep problems can be effectively treated. The following are a sampling of some common sleep disorders and common treatments.
Insomnia
Insomnia may be secondary to psychological or medical disorders, medication side effects, or substance use. In that case, treatment would focus on those issues. Otherwise, treatment to improve sleep habits can make a dramatic difference. To establish good sleep habits you can:
- Keep a regular schedule, even on weekends
- Make sure your bedroom environment is conducive to sleep (quiet, comfortable temperature, etc)
- Decrease stress and stimulation at bedtime
- Perform relaxing bedtime rituals, such as progressive relaxation
- Exercise daily but not just before sleep
- Avoid caffeine, alcohol and cigarettes, especially just before sleep
- Cut down on coffee, alcohol and other stimulants all day
- Also, and perhaps most important, use the bed for sleep and sex alone, and not for any other activities. When awake, stay out of bed.In some cases, a sleep psychologist can help people alter behaviors and attitudes that are counter-productive achieving restful and sufficient sleep for healthy living.
Obstructive Sleep Apnea
There are many different kinds of sleep apnea. Obstructive sleep apnea is the most common.
Treatment alternatives include:
Patients with sleep apnea should not take sleeping pills because they can prevent the person from waking up enough to start breathing again.
Periodic Limb Movement Disorder
Medication can reduce movements or help the person sleep through the movements.
Restless Leg Syndrome
Treatments may include:
- Hot baths, ice packs, leg message and regular exercise
- Medication
- In certain cases Vitamin E, supplemental calcium, iron and magnesium
Narcolepsy
Narcolepsy can't be cured but symptoms can be managed with:
- Medication
- Changes in behavior
- Scheduling short naps during the day
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