About two-thirds (63 percent) of Americans say their sleep needs are not being met during the week. Most say they need about seven and a half hours of sleep to feel their best, but report getting about six hours and 55 minutes of sleep on average weeknights. About 15 percent of adults between 19 and 64 and 7 percent of 13-18 year olds say they sleep less than six hours on weeknights.

Results of the survey found that 43 percent of Americans between the ages of 13 and 64 say they rarely or never get a good night’s sleep on weeknights. More than half (60 percent) say that they experience a sleep problem every night or almost every night (i.e., snoring, waking in the night, waking up too early, or feeling un-refreshed when they get up in the morning.)

Findings also show that Americans are very active in their technology use in the hour before bedtime. Almost everyone surveyed, 95 percent, uses some type of electronics like a television, computer, video game or cell phone at least a few nights a week within the hour before bed.

Baby boomers (46-64 year olds), generation X’ers (30-45 year olds), generation Y’ers (19-29 year olds) and generation Z’ers (13-18 year olds) report very different technology preferences.

About two-thirds of baby boomers (67 percent) and generation X’ers (63 percent) and half of generation Z’ers (50 percent) and generation Y’ers (49 percent) watch television every night or almost every night within the hour before going to sleep.

Computer or laptop use is also common. Roughly six in ten (61 percent) say they use their laptops or computers at least a few nights a week within the hour before bed. More than half of generation Z’ers (55 percent) and slightly less of generation Y’ers (47 percent) say they surf the Internet every night or almost every night within the hour before sleep.

Cell phones were sometimes a sleep disturbance. About  one in ten of generation X’ers (9 percent) say that they are awakened after they go to bed every night or almost every night by a phone call, text message or email. About one in five of generation Y’ers (20 percent) and generation Z’ers (18 percent) say this happens at least a few nights a week.

Cell phone use, specifically texting and talking on the phone, shows a significant age gap. More than half of generation Z’ers (56 percent) and nearly half of generation Y’ers (42 percent) say they send, read or receive text messages every night or almost every night in the hour before bed compared to 15 percent of generation X’ers and 5 percent of baby boomers.

Generation Z’ers and generation Y’ers report more sleepiness than generation X’ers and baby boomers, with the 13-18 year olds being the sleepiest of all. Roughly one in five of generation Z’ers (22 percent) and generation Y’ers (16 percent) rate as “sleepy” using a standard clinical assessment tool (included in the poll) compared to about one in ten generation X’ers (11 percent) and baby boomers (9 percent).

Generation Z’ers report sleeping an average of 7 hours and 26 minutes on weeknights, about an hour and 45 minutes less than the 9 hours and 15 minutes recommended by experts. More than half of 13-18 year olds (54 percent) say they wake up between 5:00 am and 6:30 am on weekdays— compared to 45% of generation X’ers and baby boomers and 24 percent of generation Y’ers.

According to the American Academy of Sleep Medicine, adults need between seven and nine hours of sleep each night to function at their highest level. School-age children require 10 to 11 hours per night. Chronic sleep deprivation can lead to sleep debt, which results in decreases in performance, alertness and reaction times, and increases in fatigue, errors and risk for health problems.

Americans are coping with sleepiness by drinking caffeine and taking regular naps. The average person on a weekday drinks about three 12 ounce caffeinated beverages, with little difference between age groups.

Napping is common in all age groups, but the two youngest groups reported slightly more napping during the week. More than half of generation Z’ers (53 percent) and generation Y’ers (52 percent) say they take at least one nap during the work week/school week compared to about four in ten generation X’ers (38 percent) and baby boomers (41 percent).

For those who are employed and report not getting adequate sleep, about three quarters (74 percent) of those over 30 said that sleepiness affects their work.  About two-thirds of adults (61 percent) said that their intimate or sexual relations were affected by sleepiness (13-18 year olds were not asked this question).

Sleepiness also played a factor in safe driving practices. Half of generation Y’ers (50 percent) say they drove while drowsy at least once in the past month. More than a third of generation X’ers (40 percent) and approximately a third of generation Z’ers (30 percent) and baby boomers (28 percent) also say so. A staggering number, about one in ten, of generation X’ers (12 percent), generation Y’ers (12 percent) and generation Z’ers (8 percent) say they drive drowsy once or twice a week.

If you are having problems sleeping, the National Sleep Foundation suggests the following to improve your sleep:

• Set up and stick to a sleep schedule. Go to bed and wake up at the same times each day.
• Expose yourself to bright light in the morning and avoid it at night.
• Exercise regularly. Avoid vigorous exercise close to bedtime if you are having problems sleeping.
• Create a cool, comfortable sleeping environment that is free of distractions.
• Treat your bed as your sanctuary from the stresses of the day. If you find yourself still lying awake after 20 minutes or so, get up and do something relaxing in dim light until you are sleepy.
• Avoid caffeinated beverages, chocolate and tobacco at night.Avoid large meals and beverages right before bedtime. No nightcaps. Drinking alcohol before bed can rob you of deep sleep and can cause you to wake up too early.
• Stop using electronic media one hour before desired bedtime. This is good advice for everyone, but especially if you are having problems with sleep.

My goal for this blog is to explain some of the biggest problems and issues concerning sleep, and offer advice to help readers get better rest.  I will also keep readers up to date on the latest research and the newest treatments.

Although I will cover a variety of subjects, insomnia will be a topic I discuss frequently, as it is a difficult condition to manage and there are so many useful tips that I can’t discuss them all in one blog.

My first post focused on the importance of understanding how light affects the brain and helps control the sleep/wake cycle.

Many people don’t understand the importance of limiting their exposure to light before bedtime.  Light is the strongest cue that will alert you; unfortunately, when people can’t sleep they tend to watch TV, use a computer or read a book, all of these activities can stimulate your brain and keep you awake.

Many people experience occasional sleepless nights. Insomnia symptoms (difficulty falling asleep, staying asleep or waking up too early) can be caused by stress, illness or anxiety. Symptoms of insomnia can often be eliminated naturally. Simple lifestyle changes such as going to bed and waking up at the same time each night, keeping your bedroom cool and dark and abstaining from drinking alcohol before bed may help you obtain better sleep.

If your troubles persist for longer than a month, however, it is best to consult a sleep physician to determine the best type of treatment.  Many people wait for for years before seeking professional help and, by that time, they will often have developed bad habits that exacerbate the insomnia problem.

According to a 2005 survey conducted by the National Sleep Foundation, nearly one in four American couples sleep in separate bedrooms. Many of the participants in the study explained that they were choosing to sleep apart from their partner because their sleep is disturbed by their partner’s sleep disorder.

Often, both people in a relationship suffer from serious health problems if a sleep disorder remains untreated. Those who suffer from obstructive sleep apnea(OSA) are at increased risk for stroke, heart disease, diabetes, obesity and even death. Most people, but not all, who suffer from sleep apnea snore  and of course this can greatly disturb their bed partners.

Other disorders that disrupt a bed partner’s sleep include restless leg syndrome, periodic limb movement disorder, insomnia and REM Behavior Disorder (acting out dreams and nightmares).  Loud snoring, restlessness or tossing and turning may keep the unaffected partner from sleeping.

Bedmates of those suffering from a sleep disorder may feel resentment, because they are unable to get the sleep they need. Also many spouses of my sleep apnea patients talk to me about the fear and anxiety that they have at night while they lie there in the bed watching their partners stop breathing. Often, they feel it is their duty to stay awake and watch out for their spouses, for example, by nudging or shaking them in order to get them to breath.

Partners of those suffering from untreated sleep disorders may also be compromising their physical and mental well-being, as sleep deprivation is associated with increased risk for many of the health problems that we see associated with sleep apnea.

Although sleeping together can be difficult when one partner suffers from an untreated sleep disorder, couples may be able to share a bed in peace if the partner receives treatment. Some sleep problems can be eliminated by improving sleep hygiene (making positive behavioral changes), such as keeping technology out of the bedroom and creating a routine sleep habit.

If making changes in your sleep habits does not improve the quality of your sleep, you may be suffering from a sleep disorder. You should visit a sleep expert if your sleep problems persist for more than a month.  Loud snoring, a symptom of obstructive sleep apnea can be treated  through the use of continuous positive airway pressure (CPAP) therapy or with oral devices that advance the jaw and open the airway while you sleep.  According to the American Academy of Sleep medicine’s Sleep Better Blog, marital conflicts caused by sleep difficulties decrease after three months use of CPAP therapy. Doctors may also recommend cognitive behavioral therapy or a prescription sleep aid if insomnia is the problem. As for Restless Leg Syndrome and Periodic Limb Movement Disorder, there are medications that are safe and effective.

Take home message:  whatever sleep problem you or your partner has, a sleep physician can help treat it.  And treating a person’s sleep disorder not only improves the patient’s health outcomes but can play a role in improving in his or her marriage.

A new study published in the journal SLEEP found that those who returned to work on Monday morning feeling refreshed after getting extra sleep during the weekend performed better than their peers who did not make time for extra sleep.

Findings show that a single night of recovery sleep is all that is needed to restore cognitive function after a period of sleep restriction or deprivation which is contrary to what sleep experts have traditionally believed to be true.   Most sleep experts think that extended sleep restriction requires a lengthy recovery time, and that it is unlikely that all the benefits can be recouped.

This study involved 159 healthy adults, with an average age of 30. After two nights of 10 hours in bed, 142 participants were restricted to four hours in bed from 4 a.m. to 8 a.m. for five consecutive nights. These participants were allowed one night of recovery sleep with sleep periods ranging from zero hours to ten hours per night. The remaining 17 subjects spent 10 hours in bed on all nights.

Participants completed 30 minute computerized assessments every two hours while awake. Those whose sleep had been restricted were found to have a shortened attention span, impaired alertness and reduced reaction time. Their normal functions were restored after one full night of sleep.

Results also indicate that people who did not sleep at all after the period of sleep deprivation performed significantly worse than normal.

While one night of recovery sleep may temporarily negate the consequences of sleep deprivation, it is important to practice good sleep hygiene. Chronic sleep deprivation is associated with increased risk for weight gain, obesity, high blood pressure,  diabetes,  heart disease, stroke and even death.

Going to bed and waking up at the same time every night (even on the weekends), getting a full night’s sleep (between seven and nine hours for adults) every night and using your bed only for sleep may help you increase the quality and quantity of your sleep and of your overall health.

Research shows that adults tend to need an average amount of seven hours of sleep per night; the number varies in individuals however, with some people needing as few as five hours and some needing as many as nine.

An insufficient amount of sleep interferes with your daily activities. You may feel fatigued, and thus you may not have the energy to finish your workout routine. Even if you do find the energy to exercise, when you have not obtained the sleep you need, your work out may be done ineffectively.

Research has shown that sleep deprivation can interfere with various hormones, which can lead to adverse health effects. Some of the hormones that are disturbed include cortisol (stress hormone) and leptin, a hormone that suppresses your appetite and regulates your metabolism.

While many people put sleep on the bottom of their priority list,  failing to get the sleep you need can affect your over-all mental and physical health. Sleep deprivation is associated with decreased job performance, poor memory and concentration, impaired cognitive performance, increased errors and slower reaction times.

The Tribune reports that results of a study conducted at Harvard University over a ten-year period on 70,000 women show sleeping six hours a night was associated with an 18 percent greater risk of heart attack, and sleeping fewer than 6 hours a night was associated with almost 40 percent higher risk of heart attack.  Women who slept for eight hours a night had the lowest risk for heart attack.

The American Academy of Sleep Medicine provides tips on how to increase and improve your sleep, including keeping a sleep schedule, even on the weekends and avoiding exercising within six hours of your bedtime.

http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/sleep-supplements-herbs?page=2

 http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/myths-facts?src=RSS_PUBLIC

Today’s Tuesday Tip is to find a comprehensive sleep center that handles their own CPAP machines and masks because that way you have medical professionals working together to treat your sleep apnea and help solve the problems that you are having with the CPAP therapy.  Employees of medical supply companies who, by the way,  are usually not health professionals, simply cannot deliver the same quality of care.  Such a sleep center should do what we do at Northshore Sleep Medicine:  we let you take home and try many different masks without repeatedly billing you or your insurance company.  We guide you toward the best masks and then let you take home as many as you need until you find the perfect fit and comfort for your face and your sleeping patterns.

And remember CPAP is the gold standard therapy for obstructive sleep apnea and the only proven first-line therapy for severe sleep apnea.  It is in your own best interest to make a good effort to use the CPAP if that is what your doctor prescribes.  So don’t be fooled by the advertisements from dentists who encourage you to “hate CPAP” and to give up on it and switch to their expensive oral appliances that often do not adequately treat the sleep apnea.  There is an appropriate use for the oral appliances, but only a physician should be making that recommendation, not a dentist.

Sleep apnea is a serious medical disorder that,  if left untreated,  increases your risk for high blood pressure, heart disease, stroke, diabetes, obesity and dementia.  It goes without saying that the treatment is best guided by a sleep physician.  If you snore, have excessive daytime sleepiness or for some other reason suspect that you have sleep apnea, do not start by going to a dentist who advertises that he treats snoring.  Start by going to a reputable sleep doctor, preferabably at a comprehensive sleep center, who will then refer you to a trustworthy, experienced dentist if the oral appliance ( AKA:  mandibular advancing device)  is an appropriate therapy for you.

On another note, I am putting out a call for a PA (Physician Assistant) to begin work for me ASAP  in a full or part-time capacity. The successful candidate need not have experience in the sleep field nor does s/he need PA experience, i.e. fresh out of PA school is fine.  The essential attributes are: stong people skills, attention to detail and willing to acquire multiple skills.  Sleep Medicine is a new and exciting field that will only keep growing as our healthcare system tries to refocus on preventive medicine. Sleep Apnea, Insomnia, and Sleep Deprivation are some of the sleep disorders that significantly increase your risk of developing chronic medical problems that debilitate Americans and cost the system vast sums of money.  Medical conditions which can be prevented by treating underlying sleep disorders include:  Heart Disease,  Cardiac arrhythmias,  Stroke,  High Blood Pressure, Diabetes, Obesity, Depression,  Dementia, Impotence.