Consequences of Disrupted Sleep

A May 2008 Better Sleep Council article cites studies that estimate that $150 billion per year is lost in productivity and absenteeism due to sleep problems. A Council survey in 2007 also indicated that respondents linked poor performance at work to chronic sleep loss, including poor quality and accuracy of work, trouble with judgment or thinking clearly, and having difficulty with memory for important details. However, only 13 percent of workers indicated they were willing to put in the time and effort to improve their sleep, a figure not too surprising given that it requires lifestyle changes.

Common Sleep Problems

• Most people suffer at one time or another from common problems related to bad sleep hygiene such as insomnia, too-early awakening, or getting into the habit of going to bed too late. As any parent knows, a new baby in the house can cause significant sleep deprivation until baby starts sleeping through the night. Persons who do shift work are also subject to sleep problems because their circadian or body rhythms can be seriously disrupted. Some of these disruptions can be fairly easily solved with basic sleep hygiene techniques. But when they become chronic and affect functioning, treatment is needed. Even 30 minutes of sleep deprivation repeated over several nights can cause a mounting sleep debt that cannot be repaid and that will affect physical and mental functioning.

Consequences of Chronic Sleep Disruption

• Persons who have poor sleep hygiene and have lost sight of the habits and routines that usually ready them for sleep do not necessarily have actual sleep illnesses. For instance, persons with obstructive sleep apnea quit breathing several times during the night, jerk awake trying to get their breath, then repeat the cycle over and over. Untreated, they suffer from excessive daytime sleepiness, problems with concentration and memory, irritability, fatigue, stroke, pulmonary hypertension and high blood pressure. Sleep apnea can also cause myocardial ischemia, where the heart does not get enough nourishing oxygen to feed the muscle. A 2003 study indicated that women who slept five hours or less a night are 45 percent more likely to have heart attacks. A recent study also linked lack of sleep and the malfunction of neural pathways in the brain with mental conditions such as depression.

The Effect on Bed Partners

• Do not drink coffee or soft drinks near bedtime.

  Sleeping with a partner with sleep apnea, restless leg syndrome or another chronic sleep disruption can place you at risk for sleep trouble. It has been estimated at a partner loses 8 hours of sleep a week when they are disturbed by a snorer, thus setting up the partner for serious sleep debts. The same thing happens when a person talks in their sleep or makes movements that keep the partner awake.

Sleep Hygiene Works

• Basic sleep hygiene strategies can help some people bring their sleep cycles under control. Use the bedroom only for sleep. Do not read, watch TV or work in bed. You want to associate the bed with sleep and your loving partner. The room should be uncluttered, cool and serene to encourage sleep. Make sure your bed gives you the support you need to prevent pain that can cause sleeplessness. Do not drink caffeinated drinks near bedtime. In fact, ridding yourself completely of caffeinated drinks is optimal, especially if you are sensitive to caffeine or sugar. Go to bed at the same time each evening and awaken at the same time each morning, even on the weekends or on vacation. Seek treatment from a qualified physician if your sleeping difficulties become chronic and begin to affect your life. He can help you put together a treatment plan to help both your and your partner start sleeping and feeling better.