There are many different types of sleep disorders, some result from medical conditions others from psychiatric issues, still others may result from the pressures and stress of normal living. Some of the influences which may produce disordered sleep are inadequate nutrition, lack of sleep hygiene, allergies, aging, pregnancy, drug use such as alcohol and cigarettes, shift work, and living or being at high altitudes. Sleep is a time when the body undergoes important restorative processes, growth hormone is released during slow wave delta sleep, and the activities and stresses of the day are processed. Sleep deprivation for as short as one night can cause a decrease in functioning, whereas, prolonged sleep deprivation such as reducing sleep from eight hours to four over a longer period, results in changes to glucose tolerance and overall endocrine function.
Types of Sleeping Disorders and Sleeping Problems
Sleeping Disorders and Sleeping Problems can be broadly divide in to two types namely Dyssomnias and Parasomnias.
Dyssomnias – Dyssomnias are associated with excessive sleepiness, difficulties in initiating or maintaining sleep, and excessive day time sleepiness. Dyssomnias can be divided into three types:
Intrinsic: Obstructive sleep apnea, central sleep apnea, insomnia, narcolepsy, hypersomnia, periodic limb movement disorder, restless leg syndrome.
Extrinsic: Insufficient sleep syndrome, poor sleep hygiene, environmental influences, altitude insomnia, food allergy, nocturnal eating syndrome, adjustment sleep disorder, drug and alcohol dependent insomnia.
Circadian disorders: Time zone change, delayed sleep phase, advanced sleep phase, shift work sleep disorder, irregular sleep wake sleep disorder. Shift Work and Pathological Conditions
Parasomnias – Parasomnias are not always associated with disrupted sleep, they are mainly characterized by partial arousal during sleep, or during the transition from sleep to wakefulness. They include arousal disorders, REM associated disorder, sleep wake transition disorder, and a number of other sleep behavior disorders.
Arousal disorders include confusional arousals, sexsomnia, sleep walking disorder and night terrors.
REM associated parasomnias include: nightmares, sleep paralysis, REM sleep behaviour disorder.
Sleep wake transition disorders include, rhythmic movement disorder, sleep starts, sleep talking, nocturnal cramps.
Other parasomnias include: bruxism or teeth grinding, enuresis, primary snoring, infant sleep apnea, nocturnal paroxysmal dystonia, sudden unexplained night time death, sudden infant death syndrome, nocturnal sleep myoclonus, and abnormal swallowing syndrome.
Sleep Cycle and Pattern
Sleeping disorders or disturbances in the sleep wake cycle assume a similar pattern in every culture, although the disturbance in the sleep wake cycle may have different manifestations. Sleep and wakefulness in humans follows a twenty four hour circadian rhythm.
Stage 1 between waking and sleep lasts no more than ten minutes, breathing is regular, pulse is even, and eyes are closed.
Stage 2 the sleep is very light, however the subject becomes more difficult to awaken, there may be some dream fragments.
Stage 3 the subject slips into a fairly deep sleep, body completely relaxed, body temperature and blood pressure begin to fall.
Stage 4 the subject is in a deep sleep, and much more difficult to awaken.
This cycle repeats throughout the sleep period.
Sleep latency may be one expression of a sleeping disorder, the latency period before sleep onset may be a number of hours, so the actual sleep time is considerably reduced. If this sleep disturbance is experienced on a regular basis it may seriously disrupt health, work and social activities. Elderly people may suffer from sleep latency, often because they may tend to have a number of naps during the course of the day, go to bed too early, and consequently have trouble getting off to sleep. Sleeping Problems in the Elderly
Jet travel across different time zones disrupts the circadian rhythm and causes sleep disturbances, as does shift work. The period of adaptation for shift workers to adjust to the new time table takes a couple of weeks, however, if the shifts are constantly changed, then the circadian rhythm is in a constant state of disruption, health may suffer as a result of this. High altitudes may cause sleep disturbances in some people, altitudes above 4000 metres usually cause sleep disturbance to most people. Some of these sleep disturbances may be classed as transient, whereas others such as occurs in shift workers are classed as a persistent sleep disturbance.
Poor sleep hygiene may account for a number of sleep disturbances. Going to bed too late, or going to bed at irregular times, eating heavy meals before sleep, exercising too close to bed time, caffeine or alcohol before sleep, and taking the worries of the day to bed with you.
Natural ways to improve sleep
Some ways one can improve sleep are:
Aromatherapy for Sleep:
Clary Sage essential oil : For relaxation and restful sleep, add a few drops of clary sage oil to your bedtime bath, and drink a cup of warm verbena tea, you will enjoy a sound restful sleep.
Lavender essential oil : Add a few drops to your bedtime bath, add a few drops to a diffuser, and drink a cup of warm chamomile tea and relax into a soothing restful sleep.
Neroli essential oil is warm soothing and relaxing, add a few drops to a diffuser, and a few drops to your bath water, and enjoy the delicious scent of orange flowers before you relax into a sound restful sleep.
Lemon Verbena essential oil, a few drops added to a diffuser, or added to your bath produces sound restful sleep.
Herbs for sleep:
Lemon Balm (melissa officinalis): Add a couple of teaspoons of the dried herd to a cup of boiling water, allow it to infuse for five minutes, and drink .
Valerian tea can be made in a similar manner to the lemon balm, and it’s a very effective sleep inducer.
Passionflower, chamomile, and hops all have a sedative action and can be made in a similar manner to the other two.
Do not mix the herbs, and do not take more than one cup per day. Although these herbs can be taken by most people without side effects, in some sensitive people they may have a reaction, and that’s why it is essential not to mix the herbs.
Australian Bush Essences:
Black-eyed Susan, Boronia, Crowea, Paw Paw, Peach-flowered Tea-tree. These flower essences are taken in drop doses, from the dosage bottle, which contains a diluted preparation taken from the stock bottle. The usual dosage is seven drops taken under the tongue twice a day,it may be added to a glass of water. The essence is usually taken over a period of two weeks.
Australian Flower Essences:
Brown Boronia, frees the mind of anxious thoughts, relieves stress, and allows for a deep restful sleep.
Dosage will vary according to the severity of the problem.
North American Flower Essences:
Black-eyed susan, insomnia due to troubling thoughts.
Chamomile, calming emotional upset, very beneficial for children’s sleeplessness.
Chaparral, for intense dreaming which disrupts sleep.
Dill, insomnia due to irritability which disturbs sleep.
Lavender, relaxes exhausted nerves.
Mugwort, the intense dreams disturb the sleep.
Red Chestnut, insomnia resulting from worry about others.
Saint John’s Wort, dream disturbances connected to fears and stress.
Bach Flower Remedies:
Aspen, for fears of unknown origin which keep you awake, and for repeated nightmares.
Impatiens, for those who want everything done yesterday, and lay awake worrying about what hasn’t been accomplished.
Olive, for those who are too exhausted to sleep.
White Chestnut, for those who are kept awake by persistent unwanted thoughts.
Homeopathic remedies for sleep:
This is a broad and non-classical application of homeopathy, however, the particular remedies listed if given appropriately for the particular type of sleep disturbance, then positive results will be achieved.
Nutrition:
Silicon rich foods: rice, oats, barley, cucumber, celery, lettuce improve calcium metabolism and calm the nervous system.
Grains: whole wheat, brown rice and oats calm the nervous system.
Mushrooms: With few exceptions, mushrooms mostly have a soothing effect on the nerves, the reishi mushroom in particular, is used to strengthen the nervous system.
Fruit: Mulberries, schishandra berries, mandarin, and lemon calm the spirit.