Overcoming Sleep Disorders

I can not stress enough the importance of getting enough sleep. I usually write about the effects of lack of sleep as it relates to obesity and fat loss resistance. Today will focus on how over time lack of sleep builds up to sleep disorders - which can be reversed, but can be fatal if they become too extreme. Have a calming night time ritual, turn off the TV, shut down the computer, turn the ringer off the phone, make sure your room is in complete darkness and that your bedding is comfortable. The room should be cool around 68 - 70 degrees. Consider a lavender candle, a hot shower or bath, dry brushing, chamomile tea or anything else you find relaxing.

So make it a point to get to sleep at night. You know you are getting a good nights sleep when you fall asleep within 10 minutes of getting in bed, sleep 7 consecuitve hours with out waking up and wake up feeling energized.

Sleep Disorders

Sleep is as essential for a healthy body and mind as anything else you do during the day. Sleep slows metabolism, heartbeat and breathing rate, which helps the body replenish after daily activity. During sleep a hormone is released that aids in the growth of tissues, new red blood cells and strengthens your immune and nervous systems. Dreams stimulate the brain regions used for learning and help us to organize thoughts and images from the day into memories.

Sleep is necessary for survival. Research has shown that the brain keeps track of “sleep debt” which is the amount of sleep lost each night, and when this “sleep debt” adds up, the body gets used to having no sleep and reacts in very unhealthy ways. Insomnia is the most common sleeping disorder. Insomnia is a condition where one has trouble falling asleep on a regular basis. Sixty million Americans suffer from insomnia each year, and it hits women harder since as many as 40 percent of women over 40 years old experience it. Insomnia has no exact cause, but stress is one main theory.

Obstructive Sleep Apnea is a very serious life threatening condition in which someone temporarily stops breathing during sleep. Sleep Apnea causes extreme daytime sleepiness and increases the risks for work or driving related accidents. It is estimated that 12 million American adults have this disorder, and more than half of them are overweight or obese. The extra soft fat tissue thickens the wall of the windpipe and causes the inside opening to narrow.

Sleep Apnea is characterized by loud and chronic or ongoing snoring at night along with pauses in the snoring followed by choking or gasping. Another symptom is fighting sleepiness during the day at work or while driving. This is due to the fact that not enough air flows into your lungs when your airways are fully or partly blocked during sleep. This can cause a drop in your blood oxygen levels. When the oxygen drops to dangerous levels, it triggers your brain to disturb your sleep. This helps tighten the upper airway muscles and open your windpipe. Normal breathing then starts again, often with a loud snort or choking sound.


The frequent drops in oxygen levels and reduced sleep quality in turn trigger the release of stress hormones. These hormones raise your heart rate and increase your risk for high blood pressure, heart attack, stroke, and irregular heartbeats. They also raise the risk for or worsen heart failure. Untreated sleep apnea also can lead to changes in how your body uses energy. These changes increase your risk for obesity and diabetes. Sleep apnea becomes more common as you get older and women are much more likely to develop it after menopause. Lifestyle changes such as weight loss, mouthpieces, breathing devices, and/or surgery are used to treat sleep apnea.