In a recent interview with HEALTH Magazine, Gary Alexander, MD, shared insights into the field of sleep medicine and the challenges of maintaining healthy sleep habits. Dr. Alexander is a pulmonary and sleep medicine specialist at Tanner Clinic in Layton, Utah, and serves as a member of the Davis County Board of Health.
Commonly Identified Sleep Disorders
Dr. Alexander noted that obstructive sleep apnea syndrome is the most common sleep disorder seen in his clinic. He also identified both acute and chronic insomnia as the second most common problem, alongside cases involving restless legs syndrome and narcolepsy symptoms.
Treatments for Obstructive Sleep Apnea
Regarding treatment for moderate to severe obstructive sleep apnea, Dr. Alexander stated that continuous positive airway pressure (CPAP) therapy is the gold standard. Other options include bi-level positive airway pressure (BiPAP), oral dental devices, and surgical interventions such as implantable devices that use upper airway stimulation. He also emphasized that lifestyle changes like weight loss, smoking cessation, regular exercise, and avoiding alcohol and sedatives can improve sleep apnea.
Managing Chronic Insomnia Effectively
For managing chronic insomnia, Dr. Alexander identified cognitive behavioral therapy for insomnia (CBT-I) as a first-line treatment. While medications are available, he noted they are best used for short-term therapy.
Recommended Sleep Hygiene Practices
He recommended several sleep hygiene practices, including maintaining a consistent sleep schedule and keeping the bedroom cool, dark, and quiet. He also advised limiting screen exposure to 30-60 minutes before bedtime and avoiding heavy meals, caffeine, or alcohol late in the evening.
Bedtime Routines for Children
For children, Dr. Alexander suggested establishing predictable bedtime routines with at least 60 minutes of screen-free time involving relaxing activities like reading or warm baths.
Modern Challenges to Sleep Health
Dr. Alexander identified busy lifestyles and the nightly use of smartphones, tablets, and televisions as significant challenges to personal sleep health. He noted that inconsistent bedtimes and wake times can interfere with the internal circadian clock.
Other medical professionals shared perspectives on the importance of sleep. Michael Grandner, PhD, MTR, suggested viewing sleep as an investment in daily performance. Robert Pearson, MD, highlighted data showing increased health problems and mortality linked to insufficient sleep. Additionally, Charlene Gamaldo, MD, encouraged patients to consult their doctors for potential treatment options or referrals to sleep medicine physicians.
