Midstate Medical Moment: Good Sleep is Key for Better Health

Jumoke Tolashe, CRNP, sleep medicine specialist, UPMC Neurological Institute

Sleep is important to our overall health, yet we often treat it as an afterthought. Poor sleep can affect everything from mood and concentration to heart health and quality of life. Understanding the signs of sleep disorders and knowing what steps to take can be an important step toward better health.

When does poor sleep become a concern? What signs should people watch for?

You should worry when poor sleep begins to affect your quality of life and ability to function during the day. If you’re falling asleep while driving, working or during daily activities, or are unable to function as you normally would because of tiredness, that's cause for concern.

Partners or family members often notice warning signs first, such as loud snoring, waking up coughing, choking or gasping for air. Some people might also hold their breath or talk, walk or kick in their sleep.

What is sleep apnea and how is it treated?

Sleep apnea occurs when there is a lack of oxygen getting to your organs — like the brain, heart and kidneys — during sleep, which makes your heart work harder and faster. Over time, this can increase the risk for serious heart conditions, stroke, respiratory failure and death. Sleep apnea can also cause excessive daytime sleepiness that could lead to mistakes at work, mood changes, cognitive issues and trouble with your usual everyday tasks.

Since sleep apnea can be mild, moderate or severe, treatment options vary depending on that severity. Mild treatment options can range from targeted weight loss to a mandibular advancement device, which is a custom dental device that pulls the jaw forward to keep the airway open. More advanced treatments can include CPAP or BiPAP therapy, which uses pressurized air through a mask to open your airway during sleep and promote oxygenation. In more severe cases, there are surgical options like hypoglossal nerve stimulation that is performed by an ENT surgeon.

What do good sleep habits look like?

Good sleep hygiene includes going to bed and waking up around the same time each day, limiting caffeine intake 6-8 hours before bed and avoiding blue light (including phones, TV, or computers) for at least two hours before sleep. Screen use at bedtime can inhibit the production of melatonin, a hormone which helps regulate the brain’s internal clock and sleep cycles.

Why is sleep important and when should someone seek help?

Sleep is critical for overall health and well-being. You should feel refreshed when waking up in the morning and have enough energy to get through your day. If not, that may be a sign of a sleep disorder such as sleep apnea, narcolepsy or insomnia. When sleep is affecting your daily life, it’s important to have a conversation with your doctor about a referral to a sleep medicine specialist.

Through the Midstate Medical Moment, UPMC wants to raise awareness about the health conditions affecting people living in the communities we serve. For more information about UPMC services in central Pennsylvania, visit UPMC.com/centralpa.