FREQUENTLY ASKED QUESTIONS

The sleep cycle or the circadian rhythm is the natural body clock that is built to control the feeling of sleepiness and wakefulness over the course of the day, usually over a 24 hours period. This so called “ body time keeper” is regulated by an area in the brain that responds to light, which is perhaps why we tend to be awake when the sun is out and feel sleepy when it is dark.  

Sleep requirements vary across ages and are especially influenced by health and lifestyle. The National Sleep Foundation recommendations include:  

•  Newborns (0-3 months) 14-17 hours/day  
•  Infants (4-11 months) 12-15 hours/day  
•  Toddlers (1-2 years) 11-14 hours/day  
•  Preschool (3-5 years) 10-13 hours/day  
•  School age (6-13 years) 9-11 hours/day 
•  Teenagers (14-17 years) 8-10 hours/day 
•  Young Adults (18-25 years) 7-9 hours/day 
•  Adults (26-64 years) 7-9 hours/day  
•  Older Adults (65 years and above)  7-8 hours/day  

 It is important to check your individual needs and habits. These are helpful tips. 

(a) Find out what your sleep schedule and stick to it 

(b) Exercise daily and practise relaxation techniques 

(c) Make sure wherever you sleep is ideal, temperature wise, including appropriate lights and sounds. 

(d) Comfortable mattress, pillows and beddings would be helpful 

(e) Avoid potential “sleep stealer” like caffeine, alcohol and heavy meals before bedtime

(f) Reduce fluid intake before bedtime 

(g) Turn off electronic devices and gadgets 

(h) Seek professional help if you are experiencing difficulties with sleep, e.g loud snoring, day time sleepiness, fatigue, leg cramps, choking and gasping for air.  

 Sleep disorders are a complex group of conditions that impact negatively on your ability to have a good sleep regularly. These are the common sleep disorders: 

(a) Excessive sleepiness 

(b) Excessive sleepiness associated with obstructive sleep Apnea 

(c) Insomnia 

(d) Parasomnias(Sleep walking, sleep talking, teeth grinding, bedwetting,nightmares) 

(e) Shift work disorder 

(f) Non 24 hours sleep wake disorder 

(g) Narcolepsy  

(h) Restless leg Syndrome 

(i) Sleep related problems are also associated with chronic diseases like Parkinson disease, Dementia, Depression  

Sleep Apnea is a sleep disorder in which there is a cessation of breathing, albeit briefly but repeatedly during sleep. This pause in breathing during sleep can last up to 10 seconds. The common types are Obstructive and central sleep Apnea In Obstructive sleep apnea(more common), the muscles at the back of the throat are unable to keep the airways open despite attempts to breath. This leads to dangerously low oxygen level in the blood, and brief periods of waking up throughout the night. Symptoms include very loud snoring, fragmented sleep, which causes excessive daytime sleepiness and fatigue. If left untreated can lead to cardiac complication, including hypertension, heart failure, cardiac arrest, stroke, chronic fatigue and Diabetes Mellitus. Central sleep apnea happens when the brain cannot control breathing during sleep.  

The management of sleep disorders vary according to type and underlying cause. It usually involves a combination of medical/surgical treatment and lifestyle changes. A thorough assessment of the individual patient, including relevant investigation e.g sleep studies is very important. Medical treatment include treating underling medical or surgical conditions, short course of sleeping tablets, including melatonin( only by qualified medical professionals), Breathing devices( CPAP) and dental guard/mandibular advancement device, and cognitive behavioural therapy. Relevant lifestyle changes have already by discussed above.