Sleep is the body's time for rest, restoration and repair. When our sleep is disrupted, we awaken unrefreshed, unwilling to start the day and unhappy. However, when we have a good night of rest we awaken with a bright outlook and plenty of energy to get us through our day. Symptoms of disrupted nighttime sleep can include memory loss, difficulty concentrating, mood changes, changes in eating habits (increase or decrease in appetite), greater sensitivity to temperature changes and excessive daytime sleepiness.

What can cause sleep disruptions? A common cause is emotional problems within your life. Unresolved conflicts, uncontrolled stress levels, marital difficulties, parenting issues, depression and grief - all these can affect your ability to relax and sleep. The quiet at bedtime is when the issues of the day tend to invade our thoughts and keep sleep at bay. The lack of sleep can also cause the existing problem to be augmented. In these situations, resolving the emotional problem is the first step to resolving the sleep disturbance.

Your sleeping environment could be a source of disturbance. A good sleeping environment will be quiet, cool, dark and should also be uncluttered and dust-free.

Your bedtime habits have an important role in determining the quality of your sleep. You should maintain a regular sleep/wake schedule, seven days per week. Don't sleep in on your day off. Our bodies prefer consistency. If you get up at the same hour each day, and then pay attention to the cues your body sends to you in the evening - you will get sleepy at the appropriate time to initiate sleep easily and consistently.

Try to avoid stimulating activities in the evening, such as exercising. This can increase your endorphin level, which may make sleep onset more difficult. Do exercise earlier in the day, as regular exercise can improve the quality of your sleep.

Avoid stimulant drugs, such as caffeine and nicotine. These can wreak havoc on sleep and should be eliminated, especially for someone who has complaints about their sleep.

Don't have a heavy meal close to your bedtime. An overly full stomach can contribute to gastroesophageal reflux or heartburn. A light snack before bedtime can also be helpful in improving your sleep. You will be less likely to awaken during the night because of an empty stomach.

Many medications can influence sleep and cause arousals. Discuss any negative side-effects you experience with your physician. Perhaps changes can be made in the timing, dosage or type of medication you are prescribed, which will have a lesser impact on your sleep.

Sleep disruptions also can be caused by sleep disorders, such as Restless Leg Syndrome, Obstructive Sleep Apnea Syndrome, Narcolepsy, REM Behavior Disorder and many others.

• Restless Leg Syndrome is a persistent, irritating, overwhelming desire to move the extremities. This can occur before sleep, and also happens during sleep, which can disrupt the deeper sleep stages.
• Obstructive Sleep Apnea Syndrome causes arousals because of an obstructed airway - the body must arouse/awaken to breathe effectively. In severe cases, a patient can awaken hundreds of times during the course of a night's sleep. The awakenings are often very brief, just a few seconds, and the sufferer is not aware of the constant disruption.
• Narcolepsy can cause a total upheaval in the sleep/wake schedule as sudden overwhelming episodes of sleep can occur at anytime during the day or night. This disruption in the sleeping schedule can be very dangerous, as the sufferer has no control over these "sleep attacks."
• REM Behavior Disorder is an "acting-out of dreams during sleep." Motor activity, such as jumping up and out of bed, and crashing into furniture, as well as injury can result because of this neuro-muscular disorder. This physical activity only occurs during REM (Rapid Eye Movement) sleep, the sleep stage associated with dreaming.

There are many other sleep disorders that also have a negative impact on sleep. A Sleep Disorders Center is the diagnostic service that can isolate, identify and treat sleeping disorders. Of course, your primary care physician is the one to start the process for determining the source of your sleeping complaint. Always be sure to mention your sleeping patterns and behavior to your physician for possible identification of potential for problems.
Everyone occasionally experiences a "bad night" of sleep. However, if these bad nights start turning into bad weeks, then it's time to take some action. Proper sleep is an important part of your physical and mental health.

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