Getting the proper amount of sleep can lead to more days when you wake up on the right side of the bed.
“Sleep is the cornerstone of a healthy lifestyle,” according to Pulmonologist and Director of the St. Lawrence Health Sleep Medicine Center Magendra Thakur, MD, who was recently recertified by the American Board of Internal Medicine (ABIM) for Sleep Medicine. He is also ABIM certified in Pulmonology, and Internal Medicine.
March is Sleep Awareness Month, and studies have proven that adults should get an average of six to seven hours of sleep per night, and children should get between eight and 10 hours of sleep. Not getting enough sleep can be associated with serious health issues including increased cardiovascular mortality, motor vehicle accidents, and Metabolic Syndrome, which is a cluster of conditions such as high blood pressure, high blood sugar, and excess waist body fat that can lead to heart disease, stroke, and/or type 2 diabetes.
“Tragedy and loss of life can occur due to lack of sleep. Sleep deprivation can lead to critical errors at the work place when fatigue and excessive sleepiness can occur. Drivers of motor vehicles are more prone to make judgmental error and cause accidents when they are in need of sleep,” Dr. Thakur said.
“Our daily life is impacted by poor or insufficient sleep. Lack of sleep in school children causes tiredness, fatigue, lack of concentration, and attention deficit. These children will have learning problems in school,” he added. “When adults and children alike have a regular bedtime schedule, it will help them get a good night’s sleep.”
Some people claim they only need three or four hours of sleep a night, but Dr. Thakur stated that is a rare occurrence. He said the elderly are more apt to have fragmented sleep, but they still need the standard six to seven hours of sleep.
Other people may say they need to catch up on their sleep, and that is actually true.
“When we don’t get a chance to sleep for six hours or more, sleep debt accumulates and when we get time to relax and sleep, rebound sleep occurs. We see this phenomenon in police officers, nurses, medical providers, shift workers, and all walks of life,” Dr. Thakur noted.
Individual who snore, thrash about, or wake up and can’t fall back to sleep may want to consider receiving services through one of the St. Lawrence Health Sleep Medicine centers. They are located at Gouverneur Hospital, and on the Canton-Potsdam Hospital main campus.
“We measure a multitude of data at the Sleep Center, including oxygen levels, brain activity, and heart rate. No needles are used. Sometimes, people have substantial leg movements or act up during sleep, so sessions are usually video recorded,” Dr. Thakur said.
“Sleep lab rooms are spacious and like a hotel suite, and patients are invited to bring their favorite pillow or blanket to assist in their comfort. They are monitored while sleeping during a completely painless procedure. Once the sleep study is completed, I review it, and we share the findings with the patient,” he continued.
Snoring does not always indicate a cause for concern. It occurs mostly due to nasal obstruction including allergic rhinitis, alcohol consumption, and some medications increase snoring. It can also increase during pregnancy. Snoring can, however, be a warning sign for obstructive sleep apnea, which affects almost 30 million men and women. It causes strain on the heart and repeated desaturations (low oxygen), and can increases the risk of hypertension, heart attacks, heart failure, irregular heartbeat, and diabetes.
Individuals who face problems with getting enough sleep are encouraged to establish a regular sleep and wake time, get adequate sleep for a duration of time, exercise regularly, and avoid alcohol, drugs, caffeine, soda, and energy drinks. Bedrooms should be conducive to a peaceful atmosphere with minimal noise and light.
“Sleep is recognized as being essential to our health. Insomnia, restless leg syndrome, impaired performance, and hormonal imbalance are all risks we face without enough sleep,” Dr. Thakur said.
