Don’t miss out on a good night’s sleep

by Parvathy Nair, M.D.
Medical Director, St. Joseph Mercy Chelsea Sleep Lab

It’s been a crazy – and tough – couple of years. We’ve all experienced changes in our routines, some of which can be detrimental to overall health. If your sleeping patterns have changed, you’re not alone.

Yet, changes in sleep patterns can be very problematic. Not only is poor sleep linked to increased risks for heart disease, high blood pressure, diabetes and stroke, it is closely connected to mental and emotional health. Did you know that sleep disorders such as insomnia, circadian rhythm disorders and obstructive sleep apnea are common in people with mental health disorders?

Sleep disorders are very common. In fact, obstructive sleep apnea (OSA) affects more than 25 million Americans, and more than 80 percent of cases go undiagnosed.

Tips for a better night’s sleep

• Develop a consistent sleep routine. Go to sleep and wake up each morning at the same time. This helps develop a consistent sleep cycle, which improves your overall sleep and functioning while awake.
• Avoid napping. Resist the urge to nap if it isn’t part of your normal routine. Napping may interfere with your ability to fall asleep at night.
• Exercise. Physical activity is good for your health and helps you sleep better. However, avoid working out too close to your bedtime.
• Avoid eating or drinking close to bedtime. Don’t eat too close to bedtime so you can fall asleep easier and rest peacefully. Remember to especially limit caffeine.
• Reduce screen time. Television, tablets and phones stimulate the brain and can make it harder to fall asleep. Try to avoid hand-held screens at least two hours before bed and television one hour before bedtime.
• Manage stress. It may be easier said than done but try to limit your worries before bed. To help, write out what’s on your mind, set priorities and try meditation.
• Get your COVID-19 vaccine. While not directly related to your daily sleep, I strongly encourage all eligible individuals to obtain their COVID-19 vaccine and booster. Vaccination is safe and is proven to reduce the likelihood of a severe COVID-19 illness and hospitalization.

When it’s not just a little sleepiness

Poor sleep can seriously affect your health and well-being. If you’re struggling with a little more than normal sleepiness, consider talking to your doctor about a sleep study. You may benefit from a sleep study if you have: excessive daytime sleepiness; trouble falling asleep or staying asleep; hypertension; a neck circumference more than 17 inches for men or 15 inches for women; morning headaches, dry mouth or sore throat upon awakening; a bed partner who has observed you gasping for air in the night; a body mass index of more than 30 percent; newly diagnosed congestive heart failure; fibromyalgia or consistent snoring.

St. Joe’s Chelsea offers a Sleep Disorders Cente to ensure proper diagnosis and treatment. The Sleep Center provides access to several types of studies and adheres to safety guidelines to keep you safe during the ongoing pandemic.

Get started today by taking a free online Sleepiness Assessment
Find the information at stjoeshealth.org/sleepassessment. You will receive a sleepiness score that will help your doctor determine if a sleep study may be appropriate. For more information, please call the Sleep Lab at 734-593-6170.

Parvathy Nair, M.D., is a physician with IHA Pulmonary, Critical Care & Sleep Medicine and on the medical staffs of St. Joseph Mercy Chelsea and St. Joseph Mercy Ann Arbor. She has clinical expertise in sleep disordered breathing and insomnia. Dr. Nair is the medical director of the St. Joseph Mercy Chelsea Sleep Lab.

This quarterly column is sponsored by St. Joseph Mercy Hospitals.