WORLD SLEEP DAY 2021
Regular Sleep, Healthy Future
Dr S Pahel Meitei
Contd from previous issue
Q9. WHAT IS NARCOLEPSY?
Narcolepsy is a neurological disorder of sleep regulation that affects the control of sleep and wakefulness. People with narcolepsy experience excessive daytime sleepiness and intermittent, uncontrollable episodes of falling asleep during the daytime. These sudden sleep attacks may occur during any type of activity at any time of the day. Some patients with narcolepsy experience sudden muscle weakness with laughter or other emotions.
Narcolepsy usually begins between the ages of 15 and 25, but it can become apparent at any age. In many cases, narcolepsy is undiagnosed and, therefore, untreated.
Patients with narcolepsy can benefit from a regular and adequate sleep schedule, scheduled daytime naps, avoidance of drugs that produce daytime sleepiness or insomnia, and a psychosocial support group. Screening for depression, hypertension, and obesity are also important components of health maintenance.
Many sleep disorders (eg, sleep apnea, periodic leg movements) can coexist with narcolepsy, thereby contributing to a patient's symptoms. Such disorders should be addressed before initiating narcolepsy-specific medications.
Most of the drugs available to treat narcolepsy target either daytime sleepiness or cataplexy. Therefore, many patients who have both symptoms require more than one drug to manage their disease.
Q10. WHAT ARE THE ELEMENTS OF GOOD QUALITY SLEEP?
· Normal sleep :
· Three elements of good quality sleep:
o Duration : The length of sleep should be sufficient for the sleeper to be rested and alert the following day.
o Continuity: Sleep periods should be seamless without fragmentation.
o Depth : Sleep should be deep enough to be restorative.
World Sleep Society recommends the following durations of sleep :
Hours of Sleep
12-16, including naps
11-14, including naps
10-13, including naps
18 years and older
7 or more
Q11. HOW CAN WE GET GOOD QUALITY SLEEP IN GENERAL?
World Sleep Dayco-Chair Professor Fang Han:
1. First, exposure to natural daylight helps set the body clock.
2. Second, building more activity into everyday life and keeping regular exercise.
3. Third, switching off fully before bedtime will allow for relaxation.
4. Finally, having positive emotions will help with a better overall health and wellbeing, as well as good sleep.”
Guidelines of Sleep Hygiene can help to prevent poor quality nocturnal sleep, short duration of sleep, fragmentation of sleep and serious sleep deprivation in adults. The following are the recommendations of the World Sleep Society.
Healthier Sleep in Adults
Fix a bedtime and an awakening time.
If you are in the habit of taking siestas, do not exceed 45 minutes of daytime sleep.
Avoid excessive alcohol ingestion 4 hours before bedtime and do not smoke.
Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.
Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.
Exercise regularly, but not right before bed.
Use comfortable bedding.
Find a comfortable temperature setting for sleeping and keep the room well ventilated. (To be contd)