We know about obstructive sleep apnea (OSA) COPD overlap syndrome, what it is, and how it is diagnosed and treated. Check in - What is OSA COPD Overlap Syndrome? (copdfoundation.org) But what if you have COPD with trouble sleeping and OSA has been ruled out? Could it be that something else is going on? Today we’re going to look at insomnia and its impact on the general population as well as those with COPD. We’ll also look at some common sleep disorders.
What is insomnia?
Insomnia is a range of problems associated with falling and staying asleep. It can be associated with many health issues and a decline in the quality of life in individuals who don’t have COPD.
Here are a few of those issues:[i]
- Getting less than six hours of sleep at night may put you at a higher risk of diabetes.
- Having insomnia may lead to slower brain function.
- Both insomnia and short sleep duration may put you at greater risk for atherosclerosis (narrowed and hardened arteries).
- Insomnia puts some individuals at greater risk of acute myocardial infarction (heart attack).
It’s easy to see that if individuals with no chronic health conditions can be impacted by insomnia in these ways, those with COPD or other chronic health conditions may be impacted to a greater degree.
Other sleep disorders[ii]
Narcolepsy is a condition in which a person has an overwhelming tendency to sleep a lot, particularly during the day.
Sleep deprivation is, simply, not getting enough sleep on an ongoing basis.
Night terrors is a condition in which a person reacts to a sense of fear or terror by screaming out, crying, and moving about wildly while still in a sleep-like state.
Circadian rhythm disorder is when an established sleep cycle is disrupted due jet lag, working a different shift, or caring for a newborn.
Now that we’ve looked at how lack of sleep can impact those with COPD and other chronic health conditions as well as those who don’t have chronic conditions, let’s focus on some easy ways to get a good night’s sleep.
Tips for better sleep
- Exercise regularly
- Keep a regular bedtime routine and stay on the same sleep-wake cycle as much as possible.
- Use your bed for sleep only, not for watching television or looking at a screen.
- Keep your bedroom comfortable, cool, and dark.
- Avoid caffeine and alcohol before sleep.
- If it’s uncomfortable to breathe when lying flat, use extra pillows or elevate the head of your bed.
- If you have acid reflux, avoid alcohol, smoking, and caffeine before bed. Avoid eating heavy meals at night—keep your meals small and eat frequently.
- Use airway clearance techniques to decrease coughing and congestion.
- Run a room fan for air movement and white noise.
- If you are a ‘clock watcher’ at night, hide the clock.
- Have a comfortable pre-bedtime routine such as a warm bath, shower, meditation, or quiet time.
If you are getting less than six hours of sleep at night, due to insomnia talk with your doctor so you can get the help—and the sleep—you need.
Do you have trouble sleeping? Has insomnia affected your COPD? Have you solved a sleep problem? Let’s talk! I look forward to hearing from you!
[i] Nakazaki C, Noda A, Koike Y, Yamada S, Murohara T, Ozaki N. Association of insomnia and short sleep duration with atherosclerosis risk in the elderly. Am J Hypertens. 2012;25:1149–55. [PubMed] [Google Scholar]
[ii] Sleep Disorders. Retrieved 04-20-2022 from Sleep Disorders - Treatment & Advice | American Sleep Assoc (sleepassociation.org)