MERCY MEDICAL CENTER SLEEP LAB
Sleep Deprivation Continued
Many Causes, Several Consequences,
Some Solutions
The list of problems associated with chronic sleep
deprivation is long and it’s pretty scary: immune system
compromise, depression and anxiety, increased risk for
diabetes, hypertension, osteoporosis, obesity, stroke,
certain types of cancer and heart disease.
There are solutions to avoid sleep deprivation, including
reducing the stressors in your life. If you are having
trouble falling asleep three or more times a week,
professional help might be needed, especially if you have
already tried easier routes such as muscle relaxation
techniques, meditation, etc.
As for solutions not so much insomnia-related, evaluate
your sleep hygiene. Try to maintain a consistent time
to bed. Don’t drink alcohol or coffee too late in the day
(caffeine can stay in your system for several hours).
Avoid heavy late night meals (have a little protein snack
but get some complex carbohydrates in as well, such as
eating cheese with whole-grain crackers). Get more
fresh air and exercise in the daytime but avoid strenuous
exercise close to bedtime. Keep your room dark and
cool (recommendation is 65-70 degrees). If you work
overnights, get some exposure to light during the night
and wear sunglasses on your way home. If your mattress
is older than ten years, that could be a culprit. Spend
some money on a good pillow, too. Start winding down
the hour before bedtime…dim the lights, do light yoga,
take a warm bath, read a non-stimulating book. The best
advice, backed up by the National Sleep Foundation (and,
unfortunately, least likely heeded by adults and teens
alike), is to avoid those blue light devices (e-readers and
smartphones) before bedtime.
If you suspect you might have a sleep disorder, see your
doctor. He or she might refer you to the sleep lab to
see if you have sleep apnea which can result not only in
daytime sleepiness and a host of other issues but, if severe
enough and left untreated, can lead to very serious health
concerns.
Please call the Mercy Sleep Lab 712-279-2191 if you have
any questions about sleep.