The Most Common Sleep Disorders Effecting Millennials
Written by Brandon Ruse
Are you getting enough sleep at night? Are you waking up with a bedhead and a bad attitude asking yourself, “why can’t I get enough sleep at night!”
If you’re tossing and turning night after night waking up without getting your full eight hours of restful sleep, you are not alone. Millennials, in particular, are susceptible to sleep disorders due to various lifestyle factors such as technology use and busy work schedules.
The Mayo Clinic defines sleep disorders as “conditions that result in changes in how you sleep.” Several of the most common sleep disorders include insomnia, sleep apnea, restless leg syndrome (RLS), and circadian rhythm disorders.
If you read our recent story, Why Are We So Tired? You might remember that millennials are one of the age groups at the forefront of needing help overcoming sleep disorders. They can greatly impact your well-being and have long-lasting health effects. For those reasons, it is important to discuss sleep disorders, their causes, symptoms, and treatment options.
Julia Kogan, PsyD, a renowned sleep specialist, recommends understanding the most common sleep disorders to better identify potential sleep issues you might be having. If you are struggling with getting a good night’s sleep, then the advice Kogan shares in the article was written especially for you.
So, let’s get started. Here’s a quick list of sleep disorders to browse before we dive into this interesting topic!
Common Sleep Disorders
Insomnia
Not getting to bed at all? You're not alone. Whether you’re trying endlessly to get even a few minutes of shut-eye or relentlessly fighting with different relaxation techniques to just get to bed at a normal hour, you might have an undiagnosed sleep disorder called insomnia.
Insomnia is one of the common sleep disorders that can affect anyone at any age, but research shows that millennials, in particular, have high incidence rates of this sleep disorder. “Insomnia is the most common sleep disorder. This is difficulty falling asleep, staying asleep, or waking up earlier than intended regularly, and the sleep issue is causing some kind of disturbance during the day (for example, at work, feeling fatigued, a change in your mood, etc),” Kogan explained.
According to the Harvard Medical School’s Division of Sleep Medicine, common risk factors associated with insomnia include:
Advancing age
Family history of insomnia
Being female
Lifestyle and stress or worrying
Kogan advised us that “the best way to prevent insomnia is to catch sleep problems early and address them rather than wait until you have a full-blown insomnia disorder. You can have sleep issues without insomnia, so catching sleep issues early is the best way to prevent insomnia.”
However, she said, once someone has insomnia, there are many things that they can do to address it. The gold standard of insomnia treatment is cognitive behavioral therapy, and it is highly effective, she said.
Sleep Apnea
According to the American Medical Association, about 30 million Americans have sleep apnea; remarkably, only six million cases have been diagnosed. Kogan wants millennials to know that sleep apnea can also disrupt sleep.
“If someone wakes up frequently, feels unrefreshed even after a full night's sleep, and has a history of snoring, they should talk to their primary care doctor to rule out sleep apnea,” Kogan said. “This is a medical disorder in which individuals stop breathing at night, causing them to feel sleepy no matter how much they sleep because they spend most of their night in light sleep.”
Many sleep disorders symptoms are similar, but knowing how each disorder differs is helpful.
Common symptoms of sleep apnea include:
Loud snoring
Episodes in which you stop breathing during sleep — which would be reported by another person
Gasping for air during sleep
Awakening with a dry mouth
Morning headache
Julia Kogan, PsyD, is a health psychologist who helps patients take charge of their nervous system’s stress response to improve their sleep and overall health and well-being. She created the Power Performance BluePrint, which has helped thousands of people achieve success in removing the heavy roadblocks preventing them from enjoying their lives and reaching professional success. To learn more about her practice, visit drjuliakogan.com.
Restless Leg Syndrome
Restless leg syndrome (RLS), also known as Willis-Ekbom disease, is a neurological disorder that causes an uncomfortable sensation in the legs, resulting in an urge to move them. It is a common condition, affecting up to 10% of the population, and can significantly impact a person's quality of life.
The exact cause of RLS is unknown, but it is believed to be related to a disruption in the brain's dopamine signaling system. In some cases, RLS may be inherited.
Common risk factors associated with RLS in millennials may include:
Iron deficiency
Kidney failure
Spinal cord lesions
Parkinson’s disorder
Other risk factors for RLS include chronic kidney disease, pregnancy, and certain medications such as antihistamines and antidepressants.
Circadian Rhythm Disorders
Circadian rhythms are when people's natural biological rhythm is out of sync with their day-to-day life. If you choose to sleep whenever you want, you usually don't end up experiencing problems. If you participate in standard work schedules, this is usually when you may experience problems.
Circadian rhythm disorders are a group of sleep disorders that involve disruptions in a person's natural sleep-wake cycle, which is controlled by their internal circadian clock. This disruption can affect a person's ability to fall asleep, stay asleep, and wake up at their desired times.
The causes of circadian rhythm disorders are not fully understood, but they can be related to a variety of factors, such as genetics, aging, and environmental factors.
Risk factors associated with circadian rhythm disorders include:
Age
Occupation: those who work night-time shifts have a higher risk of developing shift- work disorder
Family history/genetics
Lifestyle habits: alcohol use, chronic caffeine intake, illegal drug use, and minimal exposure to natural light
Unhealthy sleep habits: regularly staying up late and being exposed to artificial light such as the light generated by your cell phone or TV
Common symptoms of circadian rhythm disorders include:
Insomnia (difficulty falling asleep or staying asleep)
Excessive daytime sleepiness
Difficulty waking up in the morning
Sleep loss
Depression
Stress in relationships
Poor work/school performance
Inability to meet social obligations
3 Easy Ways to Improve Sleep
Improved sleep can lead to better physical and mental health, including a stronger immune system, improved mood, and better cognitive function. It can also improve productivity and performance at work or school and reduce the risk of accidents or injuries caused by sleep deprivation.
When it comes to sleep disorders treatment, nothing beats lowering the amount of stress you deal with throughout your day.
Diet and Nutrition
Getting the right amount of nutrients and calories in your diet as well as sleeping the right amount of hours for you can go a long way in helping fend off many of the most common sleep disorders millennials face. Kogan wants millennials to remember that “eating heavy meals close to bedtime or eating right before bed can interrupt sleep since the body is digesting instead of fully going through the sleep stages.”
Having recurrent nightmares and scary dreams? Certain additives like MSG have also been associated with nightmares which can disrupt sleep.
She recommends that you eat balanced meals as often as possible. In general her recommendations for a healthy diet include:
1/2 plate of veggies
1/2 plate of protein source
1/2 plate of complex carbs.
“While this might not always be possible, this will help to maintain a healthy weight, proper nutrient balance, and better sleep,” Kogan said. Monitoring your use of caffeine close to bedtime is also important, as people have different caffeine sensitivities.
Last but not least: Kogan also recommends that, “people limit their consumption of sugary drinks (e.g., sweet coffee drinks, energy drinks, soda, juice, etc.) since this can rapidly spike blood sugar and then cause a crash, causing fatigue and difficulty sleeping if consumed before bed.”
Physical Activity
Regular physical activity can improve sleep quality and duration. Yet, it’s important to avoid exercising close to bedtime, as this can stimulate the body and make it harder to fall asleep.
According to the Centers For Disease Control and Prevention, each day, adults should strive to get at least:
150 minutes of moderate-intensity physical activity
2 days of muscle-strengthening activity
Disclaimer: Always discuss this with your physician and follow his or her recommendations when considering implementing any form or amount of time spent on physical exercise.
Managing Anxiety
Feeling anxious? In today’s busy world, it’s hard not to.
“High stress and anxiety can also be very physically and emotionally taxing (as well as make it hard to sleep), so addressing high stress and anxiety is also very important for improving energy,” Kogan said.
Exercise Your Body, Calm Your Mind
Looking forward to restful night’s sleep? Regular exercise can be beneficial for improving sleep quality and duration, but it's not the only factor that contributes to a good night's sleep.
Along with physical activity, engaging in relaxation techniques (such as yoga and gentle breathing) before bedtime can help prepare your mind and body for sleep.
"It's recommended for everyone to regularly calm the nervous system with deep relaxation since this helps with managing stress, anxiety, physical health, and sleep,” Kogan said.
So, grab your dumbbells, shut off your phone, and finally get the z’s you’ve been waiting for.
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