Sleep Disorders
What we can improve
On a regular basis, you have difficulty falling asleep, you often wake up during the night or very early in the morning and have difficulty getting back to sleep. You may be suffering from insomnia.
The causes can be quite variable. Some of these may be related to lifestyle habits such as caffeine consumption, lack of exercise or health problems (such as sleep apnea or chronic pain). In some cases, brain activity may be involved.
In certain people who are anxious or distressed, brain activity will often be hyperactive, that is to say, it will have an excess of rapid waves. This hyperactivity will make it more difficult to fall asleep, which requires a slowdown in brain activity to fall asleep.
In addition, if a person has a “hyperactive” brain, it will be more difficult for them to enter the deep sleep phases, which allow a better recovery. We could then notice more frequent awakenings during the night and a fatigue that is always present in the morning, even if the individual seems to have had a suitable night’s sleep.
In other people, we will notice in the qEEG, a lack of slower frequencies, which are necessary to slip into sleep and, thus, recuperate.
In both cases, we can train the brain using Neurofeedback to bring brain activity back to a better functioning. As trainings progress, we usually notice a decrease in insomnia.
Depending on what we want to improve, several regions or networks can be targeted. Here are some examples of networks often trained to improve cognitive performance.
- Falling asleep faster
- Less frequent awakenings during the night
- Better quality of sleep
- Easier awakenings
- Decreased fatigue
A scientific article published by Hammer (and colleagues) in 2010 showed a significant decrease in symptoms of insomnia following Neurofeedback training. The following graph shows the improvements.
These results were presented at the AAPB Annual Conference in 2010. The complete poster can be found at the following link:
http://www.brainm.com/software/pubs/HammerAAPB2010.JPG
At the Neuroperforma Clinic, our clients also notice great improvements in their sleep as a result of Neurofeedback training.
Le trouble du déficit de l’attention avec ou sans hyperactivité (TDA/TDAH) est une condition neurodéveloppementale complexe qui toucherait 5 à 8 % des enfants. Il peut être décrit par une panoplie de symptômes liés à des dysfonctions ou à une pauvre maturation des lobes frontaux.
Sleep disorders can lead to other health issues, such as emotional disturbances, memory problems, decreased work efficiency, etc. It can even contribute to cardiovascular disorders and an increased risk of road accidents. While an occasional bad night’s sleep may have no serious consequences, persistent insomnia can impact your health. If your sleep troubles persist despite adopting good sleep hygiene, consult your primary care physician. Regular sleep disturbances can indeed have daily repercussions:
- lack of concentration and attention (reduced performance),
- memory problems,
- mood disturbances and irritability,
- fatigue,
- daytime sleepiness,
- and increased risk of work accidents or road accidents.
The most common symptoms are insomnia and excessive daytime sleepiness. Insomnia is characterized by difficulty falling asleep, early awakening, or a feeling of non-restorative sleep. Excessive daytime sleepiness, on the other hand, is the habit of falling asleep at times when one is normally awake. It is not a disorder but a symptom of various sleep disorders. However, insomnia can be a disorder or a symptom of other disorders.
Diagnostic evaluation
Long-term, frequent lack of sleep can have detrimental effects on health: risks of depression, decreased motivation, stress, increased risk of obesity and diabetes, etc. Therefore, consult a doctor to assess your health status. To make a clear diagnosis, the specialist will ask you questions about your sleep:
- Are difficulties falling asleep or nighttime awakenings accompanied by dark thoughts?
- Do you experience episodes of early awakenings?
- How long have you had sleep disturbances?
- Do you wake up tired?
- What is the frequency and duration of your naps?
- Do you have good sleep quality?
Events prior to bedtime and your sleep hygiene (such as food or alcohol consumption, and mental or physical activity) should be reported to your doctor. If you suffer from a mental health condition such as anxiety disorders or depression, you should inform the healthcare professional. Additionally, medication use should be noted.
The specialist will also look for other sleep disorders (respiratory pauses at night, snoring, abnormal leg movements during sleep, etc.) that may accompany insomnia. They will then examine you to rule out any underlying illness (hyperthyroidism, etc.).
Neuroperforma clinics do not diagnose. However, we offer neurofeedback for sleep disorders. This solution can promote falling asleep, and our patients notice significant improvements in the quality of their sleep. So, feel free to trust us to help you correct your sleep problems.
The primary treatment for sleep disorders is cognitive-behavioral therapy. It should preferably be performed before hypnotics are prescribed. This treatment focuses on managing thoughts and behaviors that disrupt your sleep.
Cognitive-behavioral therapy allows patients to improve their sleep hygiene, reduce time spent in bed, control stimuli, and establish a regular sleep schedule. Hypnotics are also recommended in the treatment of sleep disorders. However, the use of these medications is subject to certain precautions to minimize dependence, misuse, and abuse.
To treat sleep disorders, you can also use naturopathy in moderation and complementary therapy (acupuncture, osteopathy).
There are several types of sleep disorders. The most common ones are insomnia, sleepwalking, sleep apnea, restless legs syndrome, and sleep paralysis.
Sleep hygiene refers to good practices that promote sleep. One of the best ways to adopt good habits is to go to bed and wake up simultaneously every day. Also, try to sleep when you feel tired instead of spending a lot of time in bed. Avoid consuming alcohol, caffeine, and nicotine a few hours before bedtime. These substances do not promote falling asleep and harm sleep quality.
Yes, you need to adopt good sleep hygiene to address your insomnia.
Insomnia has a long-term negative impact on health. Sleep deprivation promotes weight gain, increases the risk of cardiovascular disease, and lowers immune defences. Insomnia also affects psychological functions and muscle activity.
Adopting good lifestyle habits also improves the quality of your sleep. Exercise, eat healthy and balanced meals, and avoid alcohol and cigarettes.