We all need good sleep. But for many of us, we never get enough at night,

and we complain about it all day.

Richard Mikilitus, M.D., board-certified neurologist and medical director

of the West Georgia Sleep Disorders Center (with locations in Carrollton,

Douglasville and Peachtree City), says that lack of sleep is so upsetting

because without it, you simply cannot function.

What is a good sleep? It varies greatly from person to person; some

need only four to six hours to feel refreshed, while others are unhappy

without at least seven to nine hours of sleep. The length of time you

sleep is important but not as important as the way you sleep, says Dr.

Mikilitus.

In order to feel refreshed you must go through all of the stages of

sleep. Sleep is comprised of two major categories: dreamless sleep known

as non-rapid eye movement (NREM) sleep and dream sleep, commonly known

as rapid eye movement (REM) sleep. During NREM sleep the body moves through

four stages of sleep, stage one) being the lightest, stage four being

the deepest. Unfortunately, the amount of deep sleep decreases as we

age, says Dr. Mikilitus.

During REM sleep, where most dreaming occurs, the body is in a paralyzed

state and the eyes move rapidly, as if watching a dream. Deep sleep,

stages 3 and 4 are what's needed to restore bodily functions,

while REM sleep is needed to restore brain function.

"We need to have dreams," said Dr. Mikilitus, "and they

should happen 3 to 5 times a night."

No one really knows what dreams are, some experts say dreams represent

our wishes while others contend that they merely replay experiences.

Twenty percent of the night, however, should be spent dreaming in REM

sleep in order to feel sleep-satisfied or refreshed the following day.

Most of us complain about a bad night's sleep now and then. Others

say they feel pulled into snoozing once in a while during the day.

Both of those feelings happen often enough and to enough people to be

considered

normal. However, if you feel constantly sleepy or think you never

can get to sleep at all, your sleep patterns made need expert observation.

Any drastic change in your sleeping habits that continue for more than

three weeks can be your subconscious signaling for help. You may not

even be the one to notice the change. The examples of sleep disorders

are numerous. Even common snoring can be a clue to abnormal sleep patterns.

Many people do come to sleep disorders centers to be evaluated and treated

for snoring. Their long-suffering spouses also need help to overcome

the insomnia that comes from putting up with a noisy bed partner.

It is not uncommon to find a couple with a lot of bitterness and a troubled

relationship when they finally seek help, according to Dr. Mikilitus.

Think of how you feel when you do not get one good night's sleep

and multiply that by years. Excessive snoring can be a sign of obstructive

sleep apnea, a disorder during which snorers stop breathing for at least

10 seconds. "They sometimes stop breathing several hundred times

a night and never know it," said Dr. Mikilitus.

Patients with sleep apnea may also experience dangerous drops in oxygen

levels. These nighttime disturbances often result in symptoms of daytime

sleepiness, personality changes, memory impairment, difficulty concentrating,

lowered libido, increased blood pressure and other medical problems;

if left untreated could be fatal. A patient suspected of having obstructive

sleep apnea may undergo 1-2 nights of polysomnogram(s). This is a sleep

study performed in a sleep evaluation lab that monitors brain waves,

eye movements, airflow from the nose and mouth, blood oxygen level, leg

movements and other bodily functions during sleep.

Other sleep disorders may not be as loud as snoring but their effects

can be just as debilitating. People suffering from excessive daytime

sleepiness can be fired for sleeping on the job, or may feel they cannot

adequately care for themselves or their families. If you are falling

asleep several times during the day, you are probably having more than

just a midday slump. There is a big difference between normal fatigue

and being overcome by sleepiness says Dr. Mikilitus. For those that are

just tired during the day, are typically not sure if they could lie down

and fall asleep. For those truly sleepy during the day is to actually

fight to stay awake.

The purpose and function of a sleep disorders center is to evaluate

an individual's sleep complaint and provide various solutions

for help. But many of us with mild sleep problems may want to first

try a

few home remedies before seeking professional help:

Don't go to bed starving, but do not eat a heavy meal close to

bedtime either. A late night snack is acceptable as long as it does not

contain sources of caffeine. Spicy foods can often disturb sleep; however,

mother's suggestion of milk and cookies can help sleep. For those

that do not like milk, cheese and crackers is an option that contains

carbohydrates and tryptophan, two ingredients known to promote sleep.

Short-term use of sleep medications are an effective treatment for insomnia.

In contrast though, long-term use can have a reverse effect.

Avoid daytime napping. Most adults suffer at night if they allow themselves

to sleep during the day. Napping upsets your body clock, the natural

rhythm of your body and may interfere with good sound nighttime sleep.

Don't give your mind and body a workout close to bedtime. If you

read before dozing off, keep the reading material light and cheerful.

Regular daytime exercise helps promote sleep however, it should not

be done close to bedtime, and a guideline is to allow a four-hour window

between exercise and bedtime.

Avoid alcohol in the evening. Alcohol may relax you into sleep but will

disrupt the quality of your sleep further into the night, often causing

awakenings. As a result you could feel tired the next day.

Avoid the urge to sleep in on weekends. Make every attempt each day

to go to bed at the same time and to wake up at the same time.

Maintaining a consistent sleep/wake schedule is probably the single

most important remedy for disturbed sleep complaints, according Dr. Mikilitus.

This is the best way to keep your body clock synchronized. Remember that

if you sleep in Saturday and Sunday, you will feel rotten Monday.

A seminar on sleep disorders is scheduled for Thursday, July 8, at Heritage

of Peachtree Retirement & Assisted Living at 1967 Ga. Highway

54 west in Fayetteville. The public is invited to attend. For more

information,

call 770-631-3461.

(Gail McBride-Vest is credentialed in both respiratory therapy and sleep

disorders technology and holds a masters degree in healthcare policy

and administration. She's been active in the field of sleep

disorders for 22 years and is director of development and marketing

for the West

Georgia Sleep Disorders Center.)

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