CAIRO WEST MAGAZINE WELLBEING
How do you conduct tests for disorders ?
We use a sleep lab , basically a laboratory where the patient spends the night . We closely monitor brain activity , breathing , heart rate and any muscular movements . This gives us insight into probable causes , so we can decide how to proceed with treatment .
What is the normal healthy pattern of sleep , or does this have a natural and acceptable variation ?
This is often influenced by genetic factors ; number of hours required can range between 5-11 hours , although 8 hours is the average . Your body should let you know ; when you have had enough you should wake up feeling rested . As you age you may experience a condition known as ‘ greying of sleep ’, wanting to go to bed earlier , and waking up at dawn , more in line with natural light patterns actually .
Sleep normally occurs in four stages , repeated in cycles throughout the night . Starting with the transition phase , the lightest stage of sleep , where you feel yourself drifting off . It is typically 5 to 10 minutes , just enough to allow your body to slow down and your muscles to relax . The second stage of sleep is still considered light sleep . Your brain activity starts to slow down , as well as your heart rate and breathing . Your body temperature falls a little and you ’ re beginning to reach a state of total relaxation in preparation for the deeper sleep to come .
This is followed by the start of deep sleep , also known as slow wave sleep . During stage 3 , your brain waves are slow Delta Waves . This is when you experience your deepest sleep of the night and it ’ s difficult to wake someone up . Stage 3 occurs in cycles , almost 20 % of the total sleep time , the deep sleep of the first cycle being the longest . This is the time when the body does most of its repair work and regeneration .
The fourth stage is referred to as Paradoxical Sleep or REM sleep , which stands for the rapid eye movements that characterize it . During REM sleep , your blood flow , breathing , and brain activity increases . It is the stage during which we dream . An EEG would show that your brain is about as active as it is when you ’ re awake . Another aspect of REM sleep is that the muscles of the body loosen to the point where they are almost paralysed . Scientists theorize that this may be nature ’ s way of protecting us from acting out our dreams .
The first period of REM sleep of the night usually begins about 90 minutes after you start drifting off , and lasts for about a few minutes . As the night passes , the periods of REM sleep become longer .
What issues can impact normal sleep ?
Pain is a factor , as well as heart problems , or digestive reflux . You should avoid eating heavy or spicy food late at night , but equally , going to bed on an empty stomach can keep you awake as well . Fruit or dairy products are light and digestible . Stimulants such as nicotine , caffeine , alcohol and even chocolate can cause insomnia . The current trend of working out in the gym in the evenings is one culprit ; it increases the adrenalin in the system , which then takes time to wind down . And I must mention that addiction to television and Internet until late at night affects normal sleep . This amount of light and mental activity keeps the brain alert , just when it needs to relax .
How can disorders be treated ?
We must conduct a full study , looking at family history , life-style , physical examination and lab tests with polysomnography , before making our diagnosis . We recommend behavioural and life-style changes , along with surgery or treatment with medications in cases that require further steps .
Do you see an increase in people turning to medication for sleep disorders ?
Unfortunately yes , and people must be aware of the dangers especially with self-medicating . Sleeping pills should only be used under close medical supervision . As people become more aware that there are other ways of approaching the problem , hopefully we will see less use , and even abuse of these medications .
What natural methods can be used to improve sleep ?
It is a great help if you can maintain a regular schedule , with small meals at specific times . Try to sleep and wake at the same time each day , rather than pushing yourself during the week then catching up on week-ends . Even with the hectic lives we lead at times these simple steps can make all the difference .
Dr . Shahira Fathy Loza , MB BCh , DPM & N Address : The Behman Hospital , 32 El-Marsad St ., Helwan Tel : 02 2555 7551 – 2555 9602 - 2555 7894 - 2555 9603 Website : www . behman . com Email : s . loza @ behman . com
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