It’s August and many of us have had to force ourselves to return to Dubai after a refreshing and detoxing holiday. If you, like us, travelled over 6 hours to return home, then the feeling of dread over going back to work is no-doubt accompanied with the all too common, never-ending spiral of sleep deprivation: jetlag!
Did you know that jetlag is considered a short-term sleep disorder? It’s called Jet Lag Disorder.
We’re kicking off August talking about sleep disorders and, of course, jetlag is right at the top of our list. The other most common disorders are:
– Narcolepsy
– Restless Leg Syndrome
– Insomnia
Before we continue, it is important to highlight that there are a number of other disorders, in addition to the ones listed above, that affect sleep. The disorders have been sorted into the following categories:
– Abnormal Sleep Behavior Disorders
– Circadian Rhythm Sleep Disorders
– Excessive Daytime Sleepiness Disorders
– Sleep Related Breathing Disorders
– Sleep Related Movement Disorders
In this blog post, we’ll only be looking at the four most common sleep disorders.
So what exactly is a sleep disorder?
Sleep Disorders can affect an individual’s “ability to sleep well on a regular basis”. They can cause moderate to severe sleepiness and dysfunction across a persons “social, emotional, physical, and mental functioning”.
Jet Lag Disorder
Jet Lag Disorder is a travel-induced sleep problem, which is temporary and can impact anyone who has travelled a long way across many time zones. The sleep problem is the result of the body attempting to sleep according to the time in the original time zone (location travelled from) instead of adjusting to the new site (location travelled to). Recovery for Jet Lag Disorder is typically one day for each time zone travelled.
Common symptoms of jetlag are:
– Daytime fatigue and/or difficulty concentrating
– Nighttime disturbance – excessive sleepiness, insomnia, waking up early
– Constipation, diarrhea, or other stomach issues
– Changes in mood and general feeling of illness
Narcolepsy
Narcolepsy is a disorder that impacts the control of wakefulness and sleep. People who have Narcolepsy experience sudden episodes of sleepiness in the daytime and episodes where they uncontrollably fall asleep. The episodes of sleepiness can happen at any time and during any activity – even while driving! Narcolepsy is the result of a dysfunction in the brain that controls sleeping and waking.
Some common symptoms and signs of narcolepsy are:
– Visualizing or hearing things while in a drowsy state OR dreaming before being asleep
– Feeling a loss of muscle control (Cataplexy) while experiencing strong emotions, laughing, or feeling angry
– Having vivid dreams or dreaming immediately after falling asleep
– Experiencing sleep paralysis or being unable to move upon waking up
Restless Leg Syndrome
Restless Leg Syndrome (RLS) causes individuals to have an uncontrollable and intense urge to move their legs (though it can impact the arms as well), especially while they have been sitting for long periods of time or while lying in bed. Falling asleep and/or staying asleep can become extremely difficult due to this disorder and can result in drowsiness, irritability, concentration issues during the daytime (typically due to inadequate sleep or poor quality of sleep).
Some symptoms of RLS are:
– Creeping, tingling, or aching sensations or discomfort in the legs (or arms) which result in strong urges to move the limbs
– Uncomfortable sensations are aggravated by rest or during the nighttime
– Getting up, moving the legs or arms, stretching, or massaging provides temporary relief
– Leg repetitively cramping or jerking while sleeping
Insomnia
Insomnia is a severely debilitating disorder characterized by a consistent lack of sleep. Unhealthy sleeping habits, substance and /or biological factors, physical medical and psychiatric conditions may significantly contribute to insomnia. Research is still being conducted on whether insomnia is the result of an overactive wake drive or an underactive sleep drive.
Since most of us are probably struggling with jetlag as we settle back into real life, we’ve compiled a list of ways to cope with jetlag below:
– Consider taking Melatonin. Melatonin is the hormone released by the body to promote sleep and available as a supplemental pill. Consult your doctor before trying any medication or supplements.
– Take a warm bath just before going to bed
– Eat a healthy, light meal before bed
– Give Natural Light therapy a try or go outside in the sun to wake the body up
– Take care against noise or light disturbances. Wear an eye mask or ear plugs while sleeping.
Sources:
http://www.healthline.com/health/sleep/disorders#Overview1
http://my.clevelandclinic.org/health/diseases_conditions/hic_Common_Sleep_Disorders
