Catching a good snooze

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The Sandman punched out early Saturday, and we lost an hour's sleep. Most would gladly trade in that hour for longer days, but for the sleep deprived, those were 60 magical, dream-filled minutes gone to waste.

It seems that in a 24/7 society, many aren't getting enough sleep. So, the National Sleep Foundation has dubbed the week we spring ahead the ol' ticker "National Sleep Awareness Week." In honor of this special seven days, we're offering some advice for helping the groggy get their Zs.

For young professionals - zipping between jobs, classes and social lives that think they can squeeze in a quick 10-20 minute power nap for a recharge, think again. Dr. John Della Rosa, neurologist and Board Certified Sleep Specialist of the Sleep Disorders Center of Wyoming Valley in Forty Fort, would argue no.

"A power nap means to me people are trying to get by with less sleep at night," he said. "A short nap may make you feel refreshed, but it's not a real good coping method."

Della Rosa added that chronic sleep deprivation can cause problems with mood, alertness and attention.

"I'm against power napping on a daily basis. No doubt people do get tired after a long work week and can take a nap as a refresher. There is nothing abnormal about that. But, a 10-minute nap at three o'clock can reduce sleep at night."

Della Rosa says one of the best ways to get a good night's sleep is exercising outdoors.

"Steady daily exercise is a good way [to get a good night's rest]," he said. "There are beneficial effects of outdoor exercise. Sunshine exposure has a good effect on sleep patterns at night."

He added that people who work indoors with little exposure to sunlight tend to have worse sleep patterns. Caffeine, nicotine and alcohol can cause a lighter sleep.

Your surroundings, sleep partner and bed can affect sleep quality. Della Rosa says pets and electronics can cause sleep interruptions.

"Pets in bed can cause awakenings, and nasal congestion from allergies can cause snoring," he said. "I am against electronics in the bedroom…All these things give off small amounts of light and noise. They should be moved to a separate room."

Additionally, changing sheets often can lead to better sleep.

For every glass of water we are supposed to drink, there is an hour of sleep we should also have. It's not a myth, says Della Rosa.

"Humans are wired to have 7 ½ to 8 ½ hours of sleep, but our culture goes against that," he says. "We curtail sleep … as little as possible to get by. The percentage of people who get eight hours is relatively low."

Sometimes sleep problems aren't caused by lifestyle choice. Millions suffer from sleep disorders, this reporter included. My vivid dreams (and snooze abuse) were explained two years ago when I underwent a sleep study. After spending the night and following day with electrodes plastered to my head and taped to rest of body (to test for things like restless leg syndrome and teeth grinding), I found out I have narcolepsy.

Narcolepsy patients sleep a normal amount of time, but cannot control the timing of sleep. For most, it takes 90-minutes to fall into REM sleep, dream almost instantly. Since the brain has trouble regulating the sleep-wake cycle, when a narcoleptic is awake, they may not even know it. There is no cure, but medication and behavioral therapy can alleviate symptoms.

Insomnia is the most reported sleeping problem and can come and go, or come and stay.

"If transient, like before a big test or meeting at work, it's common. If it gets chronic, it should be evaluated," said Della Rosa.

Insomniacs may have difficulty sleeping or falling asleep, wake frequently, have daytime sleepiness, irritability and more. If untreated, insomnia can lead to poor health.

Sleep Apnea, which Della Rosa says is the most dangerous of sleeping disorders, results when people literally lose their breath at night and causes them to wake frequently.

"[Sleep apnea] has a lot of cardiovascular problems connected to it, (such as) heart attack and stroke," he said.

The fragmented sleep can cause daytime fatigue, and because of the blocked airways, snoring is prevalent. Sleep apnea patients can wear a breathing mask to bed. Restless leg syndrome, snoring, sleepwalking and bedwetting are other common sleep problems.

* The Sleep Disorders Center of Wyoming Valley in Forty Fort, 570.331.2655

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