Understanding Irregular Sleep-Wake Rhythm
Irregular sleep-wake rhythm is an uncommon sleep disorder in which a person has trouble maintaining consistent sleeping and waking times, resulting in a disturbed sleep-wake pattern. This disorder affects the individual’s ability to obtain and maintain healthy, restorative sleep on a consistent basis.
This disorder is mostly observed in seniors, people who work swing shifts, night shifts, or rotating shifts, travelers who cross multiple time zones and people with certain medical conditions, like dementia or schizophrenia. Even though it’s rare, irregular sleep-wake rhythm should not be taken lightly as it can lead to long-term fatigue, insomnia, and anxiety.
Fortunately, there are steps that can be taken to better manage the disorder and get back on the track of a healthy sleep-wake cycle. If you suspect you’re a victim of this disorder, it’s important to consult your doctor so you can be properly diagnosed and receive treatment.
Causes and Symptoms of Irregular Sleep-Wake Rhythm
Irregular sleep-wake rhythm is caused when a person’s homeostatic pressure to sleep is overridden by alternative stimulation, thus upsetting the body’s natural day/night cycle. In addition, certain medications, grief, aging, and trauma can modify the body’s circadian rhythm enough to trigger disruptions in sleeping patterns.
People affected by irregular sleep-wake rhythm may experience difficulty falling or staying asleep, may feel highly sleepy during the day, or may experience bouts of insomnia. People may also have reduced alertness and can doze off during the day, feeling physically restless at night or early morning, and get easily disturbed during the night.
Techniques to Handle Irregular Sleep-Wake Rhythm
In order to develop a regular sleep-wake pattern, it’s important to practice healthy sleeping habits, such as going to bed and waking up at the same time every day, even on weekends or holidays. This will help build a nightly routine and make it easier for the body to fall asleep. Exercising during the day and avoiding alcohol or caffeine close to bedtime can also help promote healthier sleep habits.
Another way to help maintain a regular sleep schedule is to use light therapy. Typically, light therapy is used to lessen the symptoms of Seasonal Affective Disorder (SAD), but can also be used to regulate the circadian rhythm. During light therapy, a person is exposed to a bright light like a light box or a dawn simulator that mimics the exact time of the rising sun. This technique affects the body’s internal clock so that it can better synchronize its sleep-wake cycle.
- Set a regular sleep schedule.
- Avoid caffeinated drinks close to bedtime.
- Practice light therapy.
- Use comfortable bedding and mattress.
- Keep your bedroom cool and dark.
Conclusion
In conclusion, irregular sleep-wake rhythm can be a serious disorder, especially for seniors. However, it can be managed successfully with the right treatment and healthy habits. Being consistent and establishing a daily routine that fits your lifestyle are key to improving your sleep-wake health.