When the Sandman isn't doin his job

Sleep...what a wonderful word. Dont you love sleep? Snuggling down in between crisp, preferably Egyptian cotten, sheets all cozy and tucked in? Ah to drift off every night after a long day into peaceful slumber and to wake refreshed ready to face the world again! Heaven on earth! Unless of course you are like me....if I am lucky enough to have a night where sleep does not elude me, I rarely wake refreshed. Nights, which were previously peaceful and welcomed, are now dreaded because I know that I will just become frustrated at my inability to get a decent night's sleep. That old "sandman" seems to be skipping my house for some reason.

There are several possible causes for sleep deprivation, insomnia and for poor sleep that leaves you unrefreshed after several hours. The reasons can range from poor sleeping quarters/bed to physical disorders. Regardless of the reason, poor sleep can affect every aspect of a person's life. Sleep is imperative to good health so understanding some of the causes of sleep disturbances is elemental to fixing the problem.

1. Undiagnosed Thyroid Disorders: If your thyroid is not functioning correctly, it can have "crippling" effects on your sleep. If your thyroid is underactive (Hypothyroidism) it can cause excessive fatigue and lethargy. Even if you sleep, you could wake feeling unrefreshed because the body never really recoups. According to, medicalonly.com,

In some cases, the fatigue associated with hypothyroidism can result in a disorder known as Excessive Daytime Sleepiness (EDS). This debilitating syndrome can make it nearly impossible for patients to complete their daily tasks and responsibilities.

The fatigue linked with hypothyroidism is often worsened by the fact that patients with this disorder often have difficulty sleeping due to thyroid-related sleep disorders. One of the most common sleep disorders reported by thyroid patients is obstructive sleep apnea. This sleeping disorder can disrupt rest and, in some cases, pose a serious health threat.

On the other side of the spectrum, those with an "overactive thyroid" (Hyperthyroidism) can also suffer with a range of sleep disturbances; most commenly insomnia. A hyperactive thyroid causes the body to speed up function and although this can cause exhaustion (because the body is overworking) it also causes one to feel excessively restless and left with excess energy. According to medicalonly.com, even if the patient with "hyperthyroidism is able to fall asleep, she will wake dozens of times during the night because of the restless movement and activity caused by the disorder". Not surprisingly this leaves her feeling even more fatigued throughout the day because she is not able to get a full and restful sleep.

2. Poor Diet and Exercise Regimen: According to WebMd a diet high in fat and low in fiber can be linked to poor sleep. Also a sedintary lifestyle contributes to sleep disturbances.

Studies in the sleep lab showed that overall, the more fat they ate each day:

• The more times they woke up, tossing and turning, throughout the night.
• The greater the chance of abnormal breathing while sleeping.
• The less time spent in REM (rapid eye movement) sleep each night. REM sleep is the sleep state during which dreaming occurs

REM sleep is most important because that is phase of sleep in which the body rejuvenates itself. It is the best sleep you will get all night.

Furthermore, lack of exercise or being overweight can contribute to sleep disorders because breathing problems can occur in people who are overweight. Sleep apnea (breathing interruptions during sleep) is very common among those who are overweight.

3. Poor Sleeping Environment: This one seems self-evident, but often this is an important factor in sleep deprivation. If the bedroom is kept too warm or cold, is too bright, or noise levels are not conducive to sleeping, then the most likely result will be disturbed sleep or an inability to fall asleep easily.

4. Emotional or Physical Stress: If a person is dealing with chronic physical pain, sleeping will be difficult or hindered. Even using painkillers to help with pain can affect sleep. Emotional stress can take a huge toll on sleep because it may be difficult to get the brain to 'shut down' so that you can relax and fall asleep.

Many other factors can also contribute to sleep disorders or sleep deprivation. Seeking medical help is important if sleep issues persist. Identifying some of these or other causes will allow proper treatment so that sleep can return to normal. Medications, therapy and breathing treatments can assist in solving the physical problems associated with sleep disorders. Making your bedroom a warm, inviting and relaxed place is also key. Experts agree that the bedroom should only be used for two things, sleeping and sexual activity. Television viewing, reading, homework, office work, computer usage etc. should all be reserved for other rooms of the house. Reducing stress, eating right and regular exercise can all contribute to a more restful nights sleep. If these measures are taken and sleep does not return to normal, perhaps a visit to a therapist or psychologist is in order as sleep issues could be related to emotional stress or depression.