Types of sleep disorders: How to get a good night’s sleep?

If you’re finding it hard to fall asleep or frequently waking up in the middle of the night, or if you’re feeling tired during the day despite getting what seems like adequate sleep, you might want to consider the possibility of a sleep disorder. Sleep disorders, which tend to increase around the winter months, can worsen into chronic conditions if not treated in time, so caution is needed.

The rise in sleep disorder patients: what’s the cause?
According to statistics from the Health Insurance Review & Assessment Service, in 2021, around 684,560 people were treated for insomnia. The National Health Insurance Service reported that the number of patients treated for sleep disorders increased from 420,000 in 2014 to 570,000 in 2018, an average annual increase of 8.1% over five years, and recorded an approximately 61.9% increase in 2021. Regular sleep habits are crucial, and the increase in cases is thought to be due to increased overtime work, smartphone use, and brighter nighttime lighting. While insomnia typically occurs in the elderly, there has been an uptick in cases among younger people due to stress and complex societal phenomena. According to data from the National Health Insurance Service, the number of patients with sleep disorders, including insomnia, significantly increases around winter. The onset of cold winds and March are the times to be most cautious. As the nights get longer, the time spent at home increases, making it easy to obsess over sleep. The decrease in daylight during the day can also have an impact.

Types of various sleep disorders
Sleep disorders are divided into insomnia, hypersomnia, excessive sleep, sleep apnea syndrome, and more, depending on the cause and symptoms.

Insomnia In addition to the symptom of difficulty falling asleep, there are also cases where one falls asleep easily at first but frequently wakes up in the middle, or wakes up early in the morning and can’t fall back asleep. If these days increase, you may feel tired during the day and have difficulty concentrating, leading to more mistakes at work or in daily life. If this situation continues for more than three months, it is diagnosed as chronic insomnia.

Hypersomnia & Excessive Sleep This refers to severe drowsiness during the day, regardless of the night’s sleep. If you feel sleepy even after a good night’s sleep, or if you’re still sleepy after a nap, you might suspect hypersomnia. It usually occurs during middle and high school, and many cases are diagnosed or treated late because the seriousness is not recognized by the individual or parents, or it is considered a behavioral problem of the child.

Sleep Apnea Syndrome This serious disease lowers the oxygen level in the body when sleeping with a snore or open mouth, reducing the quality of sleep and causing fatigue or decreased concentration the next day. It usually appears in men after middle age, but recently, more young men and women are visiting the hospital.

Restless Legs Syndrome If your legs feel numb or uncomfortable to the point where it’s hard to stay in one position when resting or trying to sleep at night, this can also be considered a sleep disorder. Restless Legs Syndrome can also cause insomnia. The symptoms appear when you rest or try to sleep at night, and they improve when you massage or walk around.

Delayed Sleep Phase Disorder If your waking time is not typical, that is, if you sleep late or wake up late, making social life difficult, this is also a type of sleep disorder. People commonly referred to as night owls often suffer from this disorder, which frequently occurs when they try to go to bed early to live a social life.

Sleep disorders can lead to depression or deteriorated health

Insomnia symptoms often appear in people with perfectionist tendencies, but they can also occur due to minor triggers without any stress. They can occur when trying to establish a habit of going to bed early or when feeling anxious. Sleep disorders are not just psychological problems but occur due to physical abnormalities. If symptoms are ignored in the early stages and appropriate treatment is not provided, they can easily become chronic. This can lead to the formation of unhealthy habits and leave significant aftereffects related to immunity or growth, and can also cause problems such as depression or anxiety. In particular, sleep apnea syndrome can cause high blood pressure, stroke, recurrence of arrhythmia, sugar control problems, and negatively affect lifespan in the long term.

When a polysomnography is necessary
Many people suffering from sleep disorders often do not fully recognize them. If the disorder cannot be resolved through exercise or diet control, it is best to seek medical treatment from a specialist as soon as possible. Polysomnography is typically conducted for an accurate diagnosis of sleep disorders. This involves staying at the hospital for a day to identify issues during and before sleep. There’s also a method of wearing a sleep clock on the wrist to identify the ideal sleep time. If you are diagnosed with a condition that requires treatment through these tests, the first consideration is usually a non-pharmacological method. Also, visiting a hospital to receive education from a specialist and applying it to life can prevent recurrence.

Proper lifestyle habits for a good night’s sleep
1 Maintain a regular sleep pattern
The first requirement for a good night’s sleep is ‘regularity’. Do not sacrifice sleep due to a busy schedule and maintain a similar pattern every day. The principle is to be active during the day and rest at night. Keep away from computers or smartphones two hours before going to bed. Also, be cautious as watching excessively stimulating or violent content in the evening can prevent easy sleep.

2 Increase core body temperature
Our bodies regulate body temperature according to a certain rhythm, and recently, methods of inducing sleep by controlling body temperature are attracting attention. Raising the core body temperature by bathing or showering three hours before bedtime not only relaxes the body but also maintains a good state for sleep, aiding in a good night’s sleep.

November 2023 issue of Enje