Cause and Effect : Sleep Disorder

"Our brain is active and dynamic while we're sleeping. Sleep is not a quiescent state. Our brains are very active -- even more so than when we are awake."

"Good quality sleep can be a remarkable benefit to memory. The more you sleep, the more intact your sleep the more  you stand to benefit." 

"As we age, the quantity and quality of our sleep declines. Changes in sleep may affect memory processes that depend on sleep."

"When we learn something new these newly-formed memories are in a fragile state. They need to be strengthened to be made permanent and easily retrieved. It happens gradually over time. Sleep is an opportune time for this to happen."

"Sleep is largely all about the brain. The brain craves regularity. The brain will know when to go to sleep and when to wake up. The brain is very attuned to light."

Stuart Fogel, researcher, The Royal's Institute of Mental Health Research, Ottawa

"In order to survive, we need to sleep."

"You are so much more productive if your brain is functioning properly. Especially the frontal lobe, which is extremely demanding in terms of energy. Your brain uses more energy than some of your muscles. It has to be rejuvenated. If it's not, then everything collapses." 

"After fourteen hours, it's like your brain is drunk."

"If an adolescent has the internet in their room, they lose half an hour of sleep If they have a smartphone, another half-hour of sleep is gone."

"There is more and more competition for people to work during the night. But only 25 to 30 percent of the population can adapt to shift work."

"Life expectancy is actually reduced for those who work shifts. If you change your shifts constantly, you are always having to change your biological clock."

Joseph De Koninck, professor emeritus in psychology, University of Ottawa

A major virtual sleep conference took place in Ottawa, in August where a group of Canadian sleep researchers outlined results of an online sleep survey that succeeded in receiving 5,525 responses from Canadians between April and June. Sleep difficulties pre-pandemic was reported by 36 percent of the study respondents, while 50 percent reported that in the early months of the outbreak, they experienced difficulty in sleeping.

 

The researchers placed respondents into three distinct "clusters" of sleep changes based on respondent reports. The first group was noted for spending an extended time in bed in comparison to the time before the pandemic struck. This was manifested in their going to bed roughly the same time as per usual, but awakening later than usual. In the second cluster, people tended to reduce their time spent in bed by going to bed later and waking up earlier. While the third group distinguished itself by delaying bedtime, and sleeping in a bit later than usual.

The third group was found to be likelier to work from home, and less likely to have family responsibilities. Both the reduced-time-in-bed and delayed-sleep subgroups reported higher perceived stress, anxiety and depressive symptoms in higher proportions. Leading the researchers to conclude that the global pandemic has dramatically changed daily life, likely to affect sleep patterns, with the potential downstream of serious impacts on physical and mental health.

Sleep apnea, a condition where an individual stops breathing, then awakens gasping for air, has been associated with cardiovascular disease, while sleep disorders in general are linked to obesity, Type 2 diabetes, depression, and dementia. In 2019, the Society for Research on Biological Rhythms recommended adopting permanent standard time claiming it would be healthier for the heart and weight leading to a decrease in the incidence of cancer and tobacco and alcohol consumption, and would result in better psychological health and improve performance at work and school.

Even gut microbiome can influence sleep quality, according to growing (albeit controversial) evidence where a recent study discovered that sleep deprivation leads to alterations in the microbiome composition. When people tend to suffer from sleep deprivation their diet and exercise balance becomes affected. Sugar craving often assails people in sleep deprivation since it disrupts the regulation of body glucose. Mood and motivation are both impacted deleteriously which has the potential to affect exercise habits.

Blue light has been highlighted, with electronic devices interfering with sleep, as does caffeine, work and the pace of modern life in a 24/7 connected world. As an example, U.S. President Donald Trump claims sufficient sleep with three or four hours nightly, but according to Dr.De Koninck the man evidences classic symptoms of sleep deprivation; with mood swings, muddled decision-making and an inability to concentrate. "There's still this notion that sleep is a loss of time and people who sleep a lot are lazy people", points out Dr. De Koninck.

Neuroscience, psychiatry, psychology, respirology, even dentistry, according to Dr. De Koninck are all involved in sleep science. Dr. Jean-Philippe Chaput claims strong evidence exists that demonstrates that not enough sleep leads to obesity and the associated health problems emerging from obesity. About 43 percent of Canadian men and 55 percent of women report difficulty falling or staying asleep, according to Statistics Canada. Sleep apnea, sleepwalking, narcolepsy, restless-leg syndrome and shift-work all represent sleep problems and are treatable once diagnosed.

• Insomnia, in which you have difficulty falling asleep or staying asleep throughout the night.
• Sleep apnea, in which you experience abnormal patterns in breathing while you are asleep. There are several types of sleep apnea.
• Restless legs syndrome (RLS), a type of sleep movement disorder. Restless legs syndrome, also called Willis-Ekbom disease, causes an uncomfortable sensation and an urge to move the legs while you try to fall asleep.
• Narcolepsy, a condition characterized by extreme sleepiness during the day and falling asleep suddenly during the day.

 

"Lack of sleep increases food intake and is associated with more screen time. A good night's sleep can improve the success of weight loss interventions by facilitating appetite control and increasing physical activity level in some individuals."

"Even [U.S. president Bill] Clinton said he made bad decisions because he didn't sleep enough. I don't know anyone whose genes are good with four hours. I would like it if I needed less sleep, but it's just not possible."

"It's a good sign you're getting enough sleep if  you wake up spontaneously without an alarm clock. I always wake up around 6 or 6:30 without an alarm clock. If  you need an alarm clock, it's a sign you're sleep-deprived."

Jean-Philippe Chaput, researcher in healthy lifestyles, Children's Hospital of Eastern Ontario 

 

"I'm really interested in the intersection of mental health and sleep. I see sleep as having an impression on mental health."

"If you focus on improving sleep, it will have a positive impact on mental well-being."

Rebecca Robillard, director, clinical sleep research sleep laboratory, University of Ottawa