March 14th through March 20th is Sleep Awareness Week®! Since 1998, the National Sleep Foundation has run this annual campaign to both remind you that sound sleep is essential to your well-being and advise you on how to get more of it despite your busy life. Let’s celebrate good sleep together!
First, let’s take a brief look at how sleep impacts your overall health and day-to-day living.
The Importance of Good Sleep
Good sleep happens when you fall asleep quickly and easily, stay asleep through most of the night, and wake up feeling energetic. When you get good sleep, your mind and body have the opportunity to rejuvenate. Good sleep promotes proper brain function so that you can think, plan, and remember. It also helps to prevent many chronic, potentially fatal health conditions.
The Impact of Poor Sleep
On the other hand, your sleep is poor if you struggle to fall asleep, wake up often during the night, or wake up feeling lethargic. When you don’t sleep well, you may be irritable and unable to think clearly the next day. If this goes on too long, you could develop serious ailments such as obesity, diabetes, high blood pressure, or heart disease. Chronic poor sleep may be caused by a sleep disorder.
Now, let’s explore which ear, nose, and throat (ENT) conditions can cause sleep problems.
Otolaryngological (ENT) Conditions Related to Sleep
There are two main ENT conditions related to sleep: obstructive sleep apnea (OSA) and pediatric sleep-disordered breathing (SDB). Below are the symptoms, causes, diagnosis, and treatments for each of them.
Obstructive Sleep Apnea (OSA)
Obstructive sleep apnea, or OSA, occurs when you frequently stop breathing for more than ten seconds during the night. A blockage of the upper airway disrupts breathing, and the reduced oxygen in your system makes your heart work harder than normal to circulate blood throughout your body. In the short-term, OSA can cause you to feel lethargic and have difficulty functioning. Long-term, the condition could lead to heart-related ailments like high blood pressure, heart disease, or stroke.
Symptoms
Symptoms of OSA can include:
- Snoring
- Waking up out of breath
- Getting up frequently to use the bathroom
- Having a dry mouth, sore throat, or headache the following morning
- Feeling irritable or depressed
- Struggling to focus
This may not be an exhaustive list. Please consult with your doctor if you’re experiencing these or other symptoms.
Causes
There are several potential causes of OSA, which include:
- Your tongue is too relaxed when you sleep, and it falls into a position that blocks your airway.
- You have too much soft tissue in the neck region, which can make the airway narrow.
- You have a long palate which makes the opening from your nose to your throat narrow.
- You have a stuffy nose which creates a vacuum when you breathe, forcing your throat tissues to press together.
Other conditions that impact your breathing, such as a deviated septum, can also cause obstructive sleep apnea.
Diagnosis
To diagnose OSA, your ENT doctor will use a fiberoptic scope to complete a thorough exam of your throat, neck, nose, mouth, and palate. Based on the findings and the severity of the situation, the doctor might also order a sleep study. During the study, doctors will closely monitor you throughout the night as you sleep. Data from the study and the results of the initial exam will be used to determine a course of treatment.
Treatments
There are several possible treatment options for OSA. The most common solution prescribed is a continuous positive airway pressure (CPAP) machine. The CPAP device keeps your airway open by applying light positive pressure when you sleep. Other treatments may include:
- A custom-fit mouthguard that moves your lower jaw forward, which opens your airway.
- Surgery to remove tonsils, adenoids, or extra throat tissue, which enlarges your airway.
- Losing weight because those that are overweight are more likely to have excess soft tissue in the neck and throat area.
Your doctor will work with you to plan the best course of action. Other surgical procedures may be necessary. Regardless of the treatment method selected, you should be sleeping better in no time.
Pediatric Sleep-Disordered Breathing (SDB)
Pediatric sleep-disordered breathing, or SDB, is a blanket term for all juvenile breathing issues that arise during sleep. Typically, pediatric SDB sufferers snore or have OSA. While children experience similar symptoms and effects as adults, there are some specific nuances to understand.
Symptoms
Symptoms of pediatric SDB include:
- Snoring
- Wetting the bed
- Changes in mood, difficulty focusing, or learning issues
- Stunted or slow growth
- Obesity
- Heart problems
This isn’t an exhaustive list of signs to watch out for. If your child experiences any other symptoms or starts behaving differently, please call their pediatrician.
Causes
There are many potential causes of pediatric SDB, such as:
- Enlarged tonsils or adenoids
- Being overweight
- Jaw or tongue deformities or abnormalities
Medical conditions that impact the muscles, like cerebral palsy, can also cause SDB because the child’s tongue can block their airway due to muscle weakness.
Diagnosis
Like with OSA, diagnosis of pediatric SDB begins in the doctor’s office. An ENT doctor will examine the entire breathing system to note deformities, abnormalities, or other red flags. If necessary, your child may have to undergo a sleep study. Fortunately, it’s a painless experience that may actually be fun or interesting for them.
Treatments
Depending on the cause and seriousness of their condition, your child may need to get surgery. Removing their tonsils and adenoids can free up a lot of space in their airway. Their doctor may also prescribe a CPAP machine, a custom-fit mouthguard, or a weight loss regimen. In any case, they’ll be on their way to more restful sleep and a happier, healthier childhood.
How to Get Good Sleep
Typical adults need at least seven hours of rest per day to be at their best. Children need a lot more sleep, with newborns requiring as many as 17 hours. Here are some tips to promote healthy sleep in your home during Sleep Awareness Week® and beyond:
- Eat a balanced, nutritious diet as high-carb, high-sugar meals can lessen the amount of deep sleep you get and cause you to wake up frequently during the night.
- Get regular exercise since it can help relieve stress, making it easier to get restful sleep.
- Keep your bedroom around 65 degrees because studies show people sleep better in cool environments.
- Make your bed comfortable, so it’s easy to fall and remain asleep.
- Set and stick to a sleep schedule, so you train yourself when it’s time to rest.
- Avoid looking at electronics before bed because the light from the screen can cause your mind and body to think it’s still daytime.
- Refrain from using tobacco as nicotine is a stimulant that can make it hard to fall asleep.
The ideas above just scratch the surface. To learn more about getting restful sleep or Sleep Awareness Week®, speak with your doctor or visit the National Sleep Foundation’s website.
Final Thoughts
Sleep Awareness Week® is upon us once again. Now’s a great time to gauge how well you’re sleeping and to implement some tips and tricks to get better rest. When you get good sleep, your mind and body will thank you. We thank you for reading and celebrating this important week with us!
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