Poor quality sleep is a thing, these days. We think we can ignore it because we feel fine. Or we can still function. But the fact is that sleep insufficiency takes a toll over time. Physically. Neurologically. Even socially.
Dr. John Scott specializes in sleep, pulmonary, and critical care medicine with The Iowa Clinic. We asked him to help us put to bed some of the most common misconceptions about sleep. As it turns out, there can be a significant difference between surviving and thriving.
Why Are We Hearing So Much More About Sleep?
Sleep, like diet and exercise, has always been important. But today, we have a better understanding of why people get poor sleep. Caffeine, nicotine, and alcohol can play a role. Insomnia can be exacerbated by smartphones and other devices. For some, restless legs are an issue. But for the great majority of people, obstructive sleep apnea is the primary culprit.
How Do We Define Good Sleep?
That’s like asking how many calories you need to eat in a day. The answer is different for everyone. On the one hand, some people are born needing less than five hours of sleep to feel refreshed and ready to go. On the other end of the spectrum, there are people who need at least nine hours of sleep to feel functional.
The important issue is how you feel in the morning. Are you rested and restored? Are you sleepy at inappropriate times during the day? Answering these questions will help you begin to calculate your own body’s sleep requirements.
How Prevalent is Sleep Apnea?
Out of nearly 5,000 home sleep studies performed by The Iowa Clinic last year, around 80 percent were positive for sleep apnea. In the general population, studies suggest that most men and nearly half of women over age 50 will test positive for sleep apnea, with a wide range of symptoms from mild to severe.
How Does A Sleep Study Work?
It’s a lot easier than it used to be. We send you home with a watch-like device that includes a finger probe and a sticker that’s placed on your chest. It collects a ton of information on how long you sleep, your stages of sleep, how often you move, and if you’re experiencing sleep apnea.
Once a diagnosis is made, we have a growing set of treatments and medications in our toolbox that enable us to help you improve your sleep, as well as your overall quality of life.
What Can We Do at Home to Improve Sleep Before Coming to See You?
Try to develop a very consistent rhythm and set of habits around going to bed. The brain has an internal clock that is sun focused and it expects to be awake or asleep at certain times. Some experts suggest avoiding electronics before bed. But I would focus more on avoiding games, programs, or entertainment that is stimulating or addictive, so your brain can literally allow itself to turn off.
Sleep: Fact or Fiction
- I Need Eight Hours
Rubbish! You could need as little as five hours or as many as nine hours. It just depends on who you are. - I Need Darkness
The absence of light is a huge cue to the brain that it’s time for sleep. - I Need Cool Temperature
Everyone is different. But for many, cooler ambient air is in tune with what your body is trying to accomplish overnight, which is to cool itself and sleep. - No Ambient Noise, Please
Another area where everyone’s different. If you live on a busy street, your brain may be tuned to outside noise as part of your natural sleep routine. - I Like a Warm Bath Before Bed
It may relax you, but it could also be countering your body’s desire to achieve a lower core body temp on the way to sleep. - Avoid Blue Light
This refers to the light produced by your smartphone, laptop, or television screen. It’s more important to be concerned about what you’re watching than the light, itself. Is it entertaining or addictive? Is it producing dopamine? Is it rewarding you for staying awake and watching? - Someone Else Is In The Bed
Your spouse? Kids? Pets? As long as they’re not disrupting your sleep quality, no problem.
John Harwood Scott, MD
Sleep Medicine, Pulmonary Critical Care
