Sleep disorder support for members

It’s normal to have trouble sleeping from time to time. But when you consistently have trouble falling asleep (or a lack of sleep starts to affect your life), you may need to talk with a doctor.

Common nighttime signs of a sleep disorder include:

Sleep disorders often affect your daytime life, too. Common daytime signs of a sleep disorder include:

When you discuss sleep problems with your doctor, they’ll likely start with a physical exam, ask about your symptoms and check if you have a family history of sleep disorders. They may also ask you to keep a sleep diary. This is a record of your sleeping habits at night and during the day.

Depending on your exam and sleep diary, your doctor may refer you to a specialist for a sleep study. These can include:

• Polysomnogram – This test records body and brain activity while you sleep overnight at a clinic. A specialist will analyze your brain activity, eye movement, blood oxygen and carbon dioxide levels, heart rate, breathing rate, and other factors.
• Portable sleep monitoring – Your doctor will teach you how to use monitoring equipment at home to record blood oxygen levels, breathing patterns, and any sounds or movements you make while you sleep. It’s similar to a polysomnogram. But you sleep at home instead of at a clinic.
• Multiple sleep latency test (MSLT) – Through a series of naps, an MSLT measures your daytime sleepiness during regular wake-time hours.
• Maintenance of wakefulness test (MWT) – An MWT measures your ability to stay awake during the day without falling asleep.
• Actigraphy – This sleep analysis technique uses a wristwatch-like device called an actigraph to chart your sleep schedule.

There are several treatments for sleep disorders. So it’s important to understand what treatments may work best for you. Common sleep disorder treatments include:

• Improving your sleep hygiene – Sleep hygiene refers to bedtime habits for good, quality sleep. Improving your sleep environment, making sure you sleep in a comfortable position and other healthy sleep habits can all make a big difference.
• Establishing a bedtime and wakeup routine – Going to bed and waking up at the same time each day can help you start a reliable sleep routine. To keep your routine on track, avoid naps during the day. Avoid alcohol and tobacco close to bedtime, too.
• Cognitive behavioral therapy (CBT) – CBT can benefit sleep disorders like insomnia. With CBT, you learn about thoughts and emotions that may be contributing to your sleep problems. This can help you overcome them through lifestyle or behavioral changes.
• Light therapy – If you have insomnia or a circadian rhythm disorder, your doctor may recommend light therapy. This treatment uses light similar to natural light to reset your body’s internal clock. It can help you fall asleep earlier or wake up later, depending on your sleep disorder.
• Continuous positive airway pressure (CPAP) machines – A CPAP machine is usually recommended as a treatment for people who have sleep apnea. It’s worn during sleep to keep your airways open and regulate breathing.
• Exercising and eating well – A healthy lifestyle can promote positive sleep through physical activity, foods that are good for you and more. Make sure you check with your doctor before beginning any exercise routine.
• Managing stress – For better sleep, it’s important to manage stress as much as possible. Try quieting your mind by making a to-do list before you climb into bed. Or use mindfulness and meditation to help avoid negative thoughts around lack of sleep.