No one sleeps through the night. “Just like a washing machine, sleep has cycles and having 4-6 wake periods during the night is normal,” explains Dr. Colon.

While we dream there is a lot of brain activity as we take the day’s information and store it in our long-term memory.  This active part of the cycle is known as REM (Rapid Eye Movement), and it occurs approximately every 90 minutes.  People often think REM is deep sleep, but it is not.  Our deepest sleep occurs when we first fall asleep and refreshes us so that we have good short-term memory.

Sleep loss = weight gain.  Dr. Colon says sleep is just as important as nutrition and exercise, and that weight gain from sleep loss occurs through three main mechanisms.

“REM is very active brain time and that’s an active metabolizing time; less REM means fewer calories burned through the night,” says Dr. Colon.   “Other hormones also fluctuate, affecting our appetite and metabolism.  We also tend to snack on highly processed junk foods that contain a lot of sugar when we’re bored and can’t sleep.”

Untreated sleep apnea can be as dangerous as smoking.  As we sleep our heart rate should be lower than when we are awake.  “When the airway is obstructed and there is less airflow, sometimes none, the heart beats faster and harder to pump blood that has less oxygen to the brain and body.  Untreated, it can lead to high blood pressure, stroke and heart attack,” explains Dr. Colon. “Obstructed airways can cause sleep disruption up to 6 times per hour. If the heart is working harder during sleep than while awake, it's no wonder you feel like you haven’t slept at all.”

Narcolepsy commonly presents in youth, or as insomnia.  “When I surveyed the classrooms, about 50 percent of students at JCE say they have trouble sleeping most nights,” says Stanley.  “Sleep impacts students’ self-management skills, emotion regulation and academic performance.”

“It’s normal to fall asleep during a mundane time, but when you’re actively trying to make your way and sleep is intruding, that’s a problem.  That’s REM coming into your daytime,” explains Dr. Colon “The mean onset of narcolepsy is 15-20 years of age, the second highest being those 10-14. Many times a decade can go by before it’s diagnosed.  It’s often perceived as ADHD, laziness or mood disorders.”

Medications are not the first line of treatment.  “The simplest and best thing you can do is start with a healthy mindset for leading a healthy lifestyle,” says Dr. Colon.  “In the morning, are you blowing on your coffee with deep, calming exhalations, taking in the aroma and enjoying each sip? Or are you out the door getting a high fructose corn syrup latte that’s the equivalent of eating coffee cake?”

Weight gain is a big catch 22 when it comes to sleep, so it’s important we maintain a healthy weight to avoid it altogether.

“Control your sugars and you control your health,” says Dr. Colon.  “Controlling your sleep means having good control of your day.  That also includes routinely waking at the same time every day, eating nutritious foods and getting daily exercise, preferably in the morning.  You’ll be more tired and get to bed earlier because you’ve expended more energy.”

“Making small changes has enhanced my life greatly,” says Stanley.  “I changed my schedule so I would get eight hours a night.  I became more mindful.  I began enjoying relaxing activities that would set in the waves of sleep and I reserved the more engaging, alerting activities for other times of day.”

“Absolutely no electronics.  Daytime activities are mentally engaging and don’t allow your mind to slow down,” says Dr. Colon.  “This subconsciously breaks the association of our bed with sleep.”

Use the bed for sleep only and control your environment with temperature, noise, and light levels. If you’re having trouble sleeping it’s important to get up, go into another room and find something relaxing to do.  Return to bed only when you feel sleepy.  This trains the mind to associate the bed with sleep only.  It’s all about controlling your sleep environment.

Develop a routine for getting ready for bed.  Spend a few moments relaxing and engaging in soothing activities.  Once it becomes a habit your body will learn that it is time to relax.  Don’t wait until your head hits the pillow to try relaxation techniques for the first time.

“True relaxation is a skill, one that needs to be practiced before you become anxious in order to be effective when you need it most,” explains Dr. Colon.  “So tonight, as you put your head on the pillow, relax, start breathing a little bit slower - intentional.”

Insomnia

Lifestyle and behavioral changes should be the focus when fighting insomnia.  If you suffer chronic insomnia (more than three months) after improving sleep and relaxation habits, you may need the help of a sleep specialist to determine the underlying issue.  Melatonin and medications are a short-term solution and should only be used with behavioral therapy to provide relief while resolving the actual cause.  

Sleeping disorders

There are more than 100 different sleeping and waking disorders. They can be grouped into four main categories: