As Americans prepare for military action, sleep disturbances may
increase as they respond to and cope with the related stress and anxiety.
Sleep disturbances may be acute or chronic and encompass all disorders,
including insomnia, excessive daytimes sleepiness, and difficulty
falling asleep.
The consequences of sleep disturbances can have profound effects
on an individual's ability to effectively function in everyday capacities
and to cope with stress-related situations. "Our ability to think
clearly and process the emotional aspects of the conflict can be compromised
by inadequate sleep," said Michael Sateia, M.D., director of
the Sleep Disorders Center at Dartmouth-Hitchcock Medical Center.
"In short, when we most need to draw on inner resources to cope
effectively - in times of conflict and crisis - sleep deprivation
may compromise our ability to do that.”
According to a study published in the March issue of the medical
journal SLEEP, individuals who sleep just 4-6 hours per night - instead
of the recommended 8.16 hours - show significant cognitive performance
deficits that equal three nights of total sleep deprivation. This
finding exposes the dangers individuals face as cognitive abilities,
including attention span and reaction time, diminish with a moderate
reduction in sleep.
Dr. Sateia says individuals should dismiss the myth that sleep disturbances
related to stress and anxiety cannot be treated. "There is a
widespread misconception that there is not much one can do about stress-related
sleep problems, and that is simply not true," he said. "Stress-reduction
techniques, good sleep practices and specific behavioral measures,
can reduce or reverse the impact of stress on sleep."
For individuals suffering from sleep deprivation due to stress, Dr.
Sateia offers the following advise: “Get out of bed and do something
quiet and relaxing when you can't sleep. Lying in bed for more than
20 minutes, especially when your mind is overactive, can worsen the
problem. Maintain a regular sleep-wake schedule. Spend quiet time
during the day addressing the issues causing stress and consider what
measures could be taken to relieve worry. Talk out problems and concerns
with family, friends and neighbors. Minimize caffeine consumption
and do not consume alcohol. And, exercise regularly, but not close
to bedtime.”
For more information about sleep disorders visit the American
Academy of Sleep Medicine website, www.aasmnet.org.
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