You know you're supposed to get seven to nine hours of sleep a night, but sometimes that just doesn't happen. How does lack of quality sleep affect your health?
The Stoughton Hospital Sleep Disorders Center offers state-of-the-art services for diagnosing and treating sleep disorders. If you are having problems sleeping and your primary care physician decides you need further evaluation, you will be referred to a pulmonologist or neurologist who will determine if you need a sleep study.
Having a sleep study at Stoughton Hospital is like spending the night in a quiet and very comfortable bedroom much like in a hotel or your own home.
Listen in as Jacalyn Nelson, MD explains how the amount and quality of sleep you get at night dramatically affects how you feel the next day and your overall health.
Do You Suffer from Sleep Deprivation?
From the Show: Stoughton Hospital Health Talk
Summary:
Air Date: 7/26/16
Duration: 10 Minutes
Transcription:
Melanie Cole (Host): You know you’re supposed to get 7-9 hours of sleep at night but sometimes that just doesn’t happen. How does lack of sleep affect your health? My guest today is Dr. Jacalyn Nelson. she specializes in sleep medicine, and is the director of the Stoughton Hospital Sleep Disorders Center. Welcome to the show, Dr. Nelson. What are some of the health hazards of not getting a good quality night’s sleep?
Dr. Jacalyn Nelson (Guest): There has been a lot of research done on that very topic in the past ten years or so and findings suggest that poor sleep can lead to weight gain and even developing diabetes.
Melanie: So, we have seen this direct link more and more in the media between lack of sleep and obesity. Why, in your theory or your opinion, are we seeing this connection so strongly?
Dr. Nelson: We’re seeing this because a lot of us have very poor sleep habits.
Melanie: So, what is the link between obesity? is there a hormone involved? Is there something in our physiology that tells us that we’re not getting a good night’s sleep that contributes? Or, is it because when we’re so tired, maybe we eat the wrong things?
Dr. Nelson: Well, that’s definitely true that we eat the wrong things and the reason why is it does lead back to hormones. There are a couple of gut hormones: there’s one which controls satiety, or feeling full; and the other which controls hunger, and their ratios tend to get flipped when sleep deprivation, which leads you to wanting to eat more carbohydrates and grab for those sugary snack, which, of course, leads to weight gain.
Melanie: So, in this world today, Dr. Nelson, everybody is so busy. From our teenagers all the way and up, we’re all on our electronic devices and our smartphones and we’re so busy at night before we go to sleep. What do you want people to do about getting a good night’s sleep--sleep hygiene? What should we be doing before we go to bed every night?
Dr. Nelson: Disconnect. I think in a word that would be one of the things that may help a lot of people the most. And, what I mean by disconnect is disconnect from those electronic devices. We’ve heard a lot of hype in the media in the last couple of the years about the blue light that emanates from the screens we’re typically on, which includes your smartphones, tablets, PCs and even the TVs these days. That blue light is very stimulating, and makes it harder for our bodies to help wind down and prepare for sleep. So, in the hour or so before sleep, I recommend no electronics; reading, engaging in quiet activities is fine. But, nothing strenuous and certainly you don’t want to be eating a heavy meal before you go to bed but, occasionally, some people require a little snack right before bed. That’s fine. And, again, disconnecting.
Melanie: So, if somebody is not getting an adequate amount of sleep and before we talk about what those symptoms would be, what is an adequate amount of sleep? Start with our teenagers and kind of work the way up.
Dr. Nelson: Sure. Teenagers need probably anywhere from eight to ten hours of sleep per night and, of course, that’s not happening in our society with the way homework is structured and, especially since a lot of homework is due on the computer, they’re often on their computers late at night. And, because our school start times are not allowing them to get the adequate sleep they need.
Melanie: So then, as people need eight to ten hours and they’re not getting them, what are some of the symptoms that you’re noticing? When should someone see a doctor about sleep deprivation?
Dr. Nelson: Okay. So, what I just said when I said “eight to ten hours” refers to adolescents. You know, adults need probably anywhere from seven to nine hours, as you said in your introduction. The American Academy of Sleep Medicine recently made a guideline suggesting that what the what the adult needs to remain healthy is at least seven hours of sleep. However, we know from population studies that most people need somewhere between seven and a half to eight and a half hours of sleep to feel rested. So, that’s a different question than what you need to remain healthy. But, I just want to make those distinctions. And so, coming back to what people can do to get a good night’s sleep, again, like I said, disconnect; think about caffeine. Caffeine is a stimulant and can keep people awake. Some people can’t tolerate caffeine at all, some people need to restrict it to, perhaps, only before lunch. You have to kind of take a look at how you respond to caffeine. And, of course, nicotine is another stimulant that can have the same effect, as it can worsen your sleep with a lot of arousals and sometimes withdrawal symptoms from it can cause a lot of arousals. That leads me to alcohol. You want to avoid alcohol within four to six hours of bedtime. Again, alcohol may help you fall asleep but study after study after study has shown that it doesn’t help keep you asleep. In fact, it causes a lot of arousals and it may be the same mechanism, that you’re kind of withdrawing from that alcohol.
Melanie: Dr. Nelson, if your cognitive abilities are affected and you haven’t gotten that good night’s sleep, and you come to see a doctor, what can they expect from a sleep disorder center? People are afraid of a sleep study; how do they get a good night’s sleep at a sleep disorder center or in a sleep study? So, speak about what treatments you can look at for sleep deprivation.
Dr. Nelson: Again, focus on establishing a good sleep routine and going to bed at the same time, even on the weekends and vacations. Avoid taking naps during the day, as that can impact your ability to fall asleep at night. Maintain a regular schedule for meals, chores and other activities. Our bodies really like routine. And then, another very common problem I encounter in my practice is that people have a difficult time shutting off their minds. They’re worrying going through the day and so, sometimes you need to set aside a time in which to do that. Another helpful practice is mindfulness meditation, which can kind of allow you to disconnect from the day.
Melanie: So then, what about something like a sleep study? What does that do for someone, and can you actually get a good night’s sleep at a sleep study?
Dr. Nelson: You can. You can. Now, is it going to be exactly the same as a night at home? Maybe. Maybe not. There are lots of wires. Some people don’t sleep as well in a new environment, whether it’s a hotel room or a sleep study but, in general, we certainly get enough information to know what’s going on or not going on. And, I think it actually is quite rare that we ever have to repeat a study because we didn’t get the information we needed. Now, the major reason to do a sleep study would have more to do with breathing difficulties at night, more than insomnia or sleep deprivation.
Melanie: So then, in the last few minutes, give your best advice about sleep deprivation, the importance of a good night’s sleep and what people can do at home. I’d like you to even touch on, Dr. Nelson, some of the complementary things people are now trying to get a good night’s sleep like melatonin or you see all these ads for the medications online and in the media. Just kind of wrap it up for us and touch on those things too.
Dr. Nelson: Okay. So, in order to improve your sleep, again, I’ve already talked about establishing good routines and you also need to make sure that you have a nice, comfortable sleeping environment that’s not too bright, too noisy, too hot, too cold. In terms of using sleep aids like melatonin, in general, I ask people to try to avoid them. The over-the-counter ones tend to be antihistamines of one sort or the other and sometimes those aren’t always safe, especially as you get older. And then, the popular one that you mentioned is melatonin, which can be helpful sometimes, but occasionally people are taking too much or they’re taking it at the wrong time and, in general, I see not being able to get a good night’s sleep as being a symptom of another underlying problem. So, my job as a sleep physician is to play detective and try to figure out what that is, if that makes sense.
Melanie: Tell us about your team at the Stoughton Sleep Disorders Center.
Dr. Nelson: My team includes a PA, Alyssa Tess, who has just joined us and is excellent. In addition to Ms. Tess, we have a nurse and then we have our technical staff actually performing the sleep studies at night, which consists of sleep technologists, who are trained to perform sleep studies.
Melanie: That’s such great information and so important. Thank you so much for being with us today, Dr. Nelson. You’re listening to Stoughton Hospital Health Talk. For more information, you can go to stoughtonhostpital.com. That’s stoughtonhospital.com. This is Melanie Cole. Thanks so much for listening.
Melanie Cole (Host): You know you’re supposed to get 7-9 hours of sleep at night but sometimes that just doesn’t happen. How does lack of sleep affect your health? My guest today is Dr. Jacalyn Nelson. she specializes in sleep medicine, and is the director of the Stoughton Hospital Sleep Disorders Center. Welcome to the show, Dr. Nelson. What are some of the health hazards of not getting a good quality night’s sleep?
Dr. Jacalyn Nelson (Guest): There has been a lot of research done on that very topic in the past ten years or so and findings suggest that poor sleep can lead to weight gain and even developing diabetes.
Melanie: So, we have seen this direct link more and more in the media between lack of sleep and obesity. Why, in your theory or your opinion, are we seeing this connection so strongly?
Dr. Nelson: We’re seeing this because a lot of us have very poor sleep habits.
Melanie: So, what is the link between obesity? is there a hormone involved? Is there something in our physiology that tells us that we’re not getting a good night’s sleep that contributes? Or, is it because when we’re so tired, maybe we eat the wrong things?
Dr. Nelson: Well, that’s definitely true that we eat the wrong things and the reason why is it does lead back to hormones. There are a couple of gut hormones: there’s one which controls satiety, or feeling full; and the other which controls hunger, and their ratios tend to get flipped when sleep deprivation, which leads you to wanting to eat more carbohydrates and grab for those sugary snack, which, of course, leads to weight gain.
Melanie: So, in this world today, Dr. Nelson, everybody is so busy. From our teenagers all the way and up, we’re all on our electronic devices and our smartphones and we’re so busy at night before we go to sleep. What do you want people to do about getting a good night’s sleep--sleep hygiene? What should we be doing before we go to bed every night?
Dr. Nelson: Disconnect. I think in a word that would be one of the things that may help a lot of people the most. And, what I mean by disconnect is disconnect from those electronic devices. We’ve heard a lot of hype in the media in the last couple of the years about the blue light that emanates from the screens we’re typically on, which includes your smartphones, tablets, PCs and even the TVs these days. That blue light is very stimulating, and makes it harder for our bodies to help wind down and prepare for sleep. So, in the hour or so before sleep, I recommend no electronics; reading, engaging in quiet activities is fine. But, nothing strenuous and certainly you don’t want to be eating a heavy meal before you go to bed but, occasionally, some people require a little snack right before bed. That’s fine. And, again, disconnecting.
Melanie: So, if somebody is not getting an adequate amount of sleep and before we talk about what those symptoms would be, what is an adequate amount of sleep? Start with our teenagers and kind of work the way up.
Dr. Nelson: Sure. Teenagers need probably anywhere from eight to ten hours of sleep per night and, of course, that’s not happening in our society with the way homework is structured and, especially since a lot of homework is due on the computer, they’re often on their computers late at night. And, because our school start times are not allowing them to get the adequate sleep they need.
Melanie: So then, as people need eight to ten hours and they’re not getting them, what are some of the symptoms that you’re noticing? When should someone see a doctor about sleep deprivation?
Dr. Nelson: Okay. So, what I just said when I said “eight to ten hours” refers to adolescents. You know, adults need probably anywhere from seven to nine hours, as you said in your introduction. The American Academy of Sleep Medicine recently made a guideline suggesting that what the what the adult needs to remain healthy is at least seven hours of sleep. However, we know from population studies that most people need somewhere between seven and a half to eight and a half hours of sleep to feel rested. So, that’s a different question than what you need to remain healthy. But, I just want to make those distinctions. And so, coming back to what people can do to get a good night’s sleep, again, like I said, disconnect; think about caffeine. Caffeine is a stimulant and can keep people awake. Some people can’t tolerate caffeine at all, some people need to restrict it to, perhaps, only before lunch. You have to kind of take a look at how you respond to caffeine. And, of course, nicotine is another stimulant that can have the same effect, as it can worsen your sleep with a lot of arousals and sometimes withdrawal symptoms from it can cause a lot of arousals. That leads me to alcohol. You want to avoid alcohol within four to six hours of bedtime. Again, alcohol may help you fall asleep but study after study after study has shown that it doesn’t help keep you asleep. In fact, it causes a lot of arousals and it may be the same mechanism, that you’re kind of withdrawing from that alcohol.
Melanie: Dr. Nelson, if your cognitive abilities are affected and you haven’t gotten that good night’s sleep, and you come to see a doctor, what can they expect from a sleep disorder center? People are afraid of a sleep study; how do they get a good night’s sleep at a sleep disorder center or in a sleep study? So, speak about what treatments you can look at for sleep deprivation.
Dr. Nelson: Again, focus on establishing a good sleep routine and going to bed at the same time, even on the weekends and vacations. Avoid taking naps during the day, as that can impact your ability to fall asleep at night. Maintain a regular schedule for meals, chores and other activities. Our bodies really like routine. And then, another very common problem I encounter in my practice is that people have a difficult time shutting off their minds. They’re worrying going through the day and so, sometimes you need to set aside a time in which to do that. Another helpful practice is mindfulness meditation, which can kind of allow you to disconnect from the day.
Melanie: So then, what about something like a sleep study? What does that do for someone, and can you actually get a good night’s sleep at a sleep study?
Dr. Nelson: You can. You can. Now, is it going to be exactly the same as a night at home? Maybe. Maybe not. There are lots of wires. Some people don’t sleep as well in a new environment, whether it’s a hotel room or a sleep study but, in general, we certainly get enough information to know what’s going on or not going on. And, I think it actually is quite rare that we ever have to repeat a study because we didn’t get the information we needed. Now, the major reason to do a sleep study would have more to do with breathing difficulties at night, more than insomnia or sleep deprivation.
Melanie: So then, in the last few minutes, give your best advice about sleep deprivation, the importance of a good night’s sleep and what people can do at home. I’d like you to even touch on, Dr. Nelson, some of the complementary things people are now trying to get a good night’s sleep like melatonin or you see all these ads for the medications online and in the media. Just kind of wrap it up for us and touch on those things too.
Dr. Nelson: Okay. So, in order to improve your sleep, again, I’ve already talked about establishing good routines and you also need to make sure that you have a nice, comfortable sleeping environment that’s not too bright, too noisy, too hot, too cold. In terms of using sleep aids like melatonin, in general, I ask people to try to avoid them. The over-the-counter ones tend to be antihistamines of one sort or the other and sometimes those aren’t always safe, especially as you get older. And then, the popular one that you mentioned is melatonin, which can be helpful sometimes, but occasionally people are taking too much or they’re taking it at the wrong time and, in general, I see not being able to get a good night’s sleep as being a symptom of another underlying problem. So, my job as a sleep physician is to play detective and try to figure out what that is, if that makes sense.
Melanie: Tell us about your team at the Stoughton Sleep Disorders Center.
Dr. Nelson: My team includes a PA, Alyssa Tess, who has just joined us and is excellent. In addition to Ms. Tess, we have a nurse and then we have our technical staff actually performing the sleep studies at night, which consists of sleep technologists, who are trained to perform sleep studies.
Melanie: That’s such great information and so important. Thank you so much for being with us today, Dr. Nelson. You’re listening to Stoughton Hospital Health Talk. For more information, you can go to stoughtonhostpital.com. That’s stoughtonhospital.com. This is Melanie Cole. Thanks so much for listening.
