Many people in this hustle-and-bustle world take sleep for granted. They believe that losing an hour here or two hours there is really nothing to worry about. In fact, many in our society think sleep is something they can almost live without. Unfortunately, these people don’t realize that over time, they are building up a “sleep debt” that rarely gets repaid. This can be associated with significant health consequences and could ultimately cost them their life.

Studies show poor sleep can lead to a variety of different health problems:

• Hypertension
• Heart disease
• Depression
• Diabetes
• Stroke
• Impotence
• Weight gain
• Sudden death.

Dr. Jonathan Schwartz, the medical director of the INTEGRIS Sleep Disorders Center of Oklahoma, says to understand the correlation between sleep and health, one must first understand sleep.

Understanding sleep cycles
There are two different types of sleep: rapid-eye movement or REM sleep, when most dreaming occurs, and non-REM sleep, in which a healthy sleeper spends the majority of the night.

“During non-REM sleep a person’s heart rate, breathing and blood pressure levels drop – giving the entire body, including the heart, a rest. During REM sleep, those levels can fluctuate, since this is a lighter stage of sleep in which a person is on the verge of wakefulness,” says Dr. Schwartz. If a person does wake up even just briefly, he explains, the heart rate and blood pressure can climb as his or her heart and cardiovascular system are stimulated.

People who suffer from certain sleep disorders, like obstructive sleep apnea (OSA), can experience this type of sleep disturbance hundreds of times each night without ever remembering it in the morning. Read on to learn why.

Understanding the role of sleep disorders in health
The muscles that contract to open the throat and upper breathing passages tend to relax during sleep. This relaxation leads to a slight narrowing of the throat. That isn’t a problem for most people, but for those with OSA, this narrowing of the breathing passage makes breathing difficult and sends a warning signal to the brain. “The brain arouses and stimulates the throat muscles to become active, and normal breathing is restored – at least until the person falls back to sleep again. Then the vicious cycle starts again,” explains Dr. Schwartz. The repetitive arousals, as well as a lack of oxygen coupled with temporary increases in heart rate and blood pressure, puts stress on the heart. This can eventually lead to hypertension, as well as an increased risk for heart attacks, heart failure and stroke – conditions that are all potentially life-threatening.

A bad night of sleep, a full day of problems
Sufferers of OSA and other sleep disorders, such as restless legs syndrome or periodic limb movements disorder and insomnia, may find it difficult to function during the day. Dr. Schwartz says, “Since they never really get a full night’s rest, they are tired, fatigued or sleepy during the day. Poor quality sleep also is associated with a four times greater risk for depression, as well as an increased risk for weight gain and obesity. Improving sleep quality and quantity can significantly improve mood as well as overall health.”

Jonathan Schwartz, M.D. Board Certified Sleep Specialist and Medical Director, INTEGRIS Sleep Disorders Center

Dr. Schwartz also points out that there is a delicate balance between good sleep habits and leading a healthy life. He believes recognizing the relationship between the two is a step in the right direction toward a solution. He recommends the following for a better night’s sleep:

• Maintain regular bed and wake times, even on days off from work and on weekends.
• Try to sleep only when you are drowsy.
• If you are not drowsy and are unable to fall asleep for about 20 minutes, leave your bedroom and start a quiet activity somewhere else. Do not let yourself fall asleep outside the bedroom. Return to bed only when you are sleepy. Repeat this process as often as necessary throughout the night.
• Use your bedroom only for sleep, illness and intimacy.
• If you have insomnia, avoid napping during the daytime. This improves your chances of sleeping at night. If you must nap, try to keep it short (less than one hour). Never take a nap after 3 p.m.
• Make your bedroom quiet, dark and cool.
• Don’t eat a large meal, smoke or drink alcohol or caffeine near bedtime.
• Leave at least two hours before bedtime for your heart rate to slow down after exercise.

If a person alters his or her lifestyle to reflect these suggestions and the problem still persists for more than a month, it may be time to seek professional help. Dr. Schwartz says there are medications available now that are better than ever before. When used appropriately, medication significantly can improve sleep and wakefulness.

There also are better treatments available for snoring and sleep apnea, which not only improve sleep quality but also may improve coexistent conditions, such as hypertension, heart disease, diabetes and depression. Dr. Schwartz says it’s just a matter of finding the right option for each individual.

He tells his patients to rest assured because “better sleep is achievable.” With proper treatment, anyone should be able to wake up feeling rested and refreshed, be awake and alert during the day, and be ready to take on the world.

The Sleep Disorders Center of Oklahoma has been accredited by the American Academy of Sleep Medicine since 1994. The center remains active in both clinical sleep medicine and research. There are three convenient locations at INTEGRIS Baptist Medical Center, INTEGRIS Southwest Medical Center and INTEGRIS Canadian Valley Regional Hospital.

INTEGRIS Health 3300 N.W. Expressway, Oklahoma City, OK 73112 (405) 949-3011 | HealthLine: (888) 951-2277