Vancouver Sleep Expert Shares Key Strategies for Restful Nights
VANCOUVER, BC – struggling to get a good night’s sleep is a common issue, but a sleep disorder expert at Vancouver Coastal Health (VCH) is offering practical advice to improve sleep habits and address potential underlying conditions. Dr. Ayas, a specialist with the VCH Sleep Disorder Program at UBC Hospital, emphasizes that actively trying to sleep can often be counterproductive.
“For many actions, the harder we try, the better we get at it,” says dr. Ayas. “But with sleep, it’s usually the opposite. The more you try, the harder it is to fall sleep. The crucial thing is to set yourself up for what we call ‘good sleep hygiene.'”
Long-term insomnia,often linked to disruptive habits,stress,or significant life events like bereavement or job changes,can be tackled with consistent routines. Dr. Ayas recommends a series of habits to cultivate better sleep:
* Maintain a consistent sleep schedule, going to bed and waking up around the same time daily, even on weekends.
* Limit naps, as they can be problematic for those with insomnia.
* Reduce light exposure, especially from cell phones, in the hours leading up to bedtime.
* engage in regular exercise in the morning or early evening.
* Minimize intake of refined sugar.
* Avoid caffeine after noon.
* Refrain from nicotine use, as it can disrupt sleep.
* Limit alcohol consumption, as it interferes with sleep maintenance.
Beyond insomnia, Dr. Ayas highlights the prevalence of sleep apnea, a condition where breathing repeatedly stops and restarts during sleep. Age, weight, and lifestyle factors like alcohol consumption can contribute to the disorder. Symptoms include waking up gasping or choking and persistent daytime fatigue. He urges anyone experiencing these symptoms to consult a physician.
Sleep apnea carries significant health risks, including increased risk of cardiovascular disease, motor vehicle accidents, work-related injuries, and potentially dementia due to low oxygen levels during sleep. The primary treatment is continuous positive airway pressure (CPAP) therapy, utilizing a machine to deliver steady air pressure through a mask or nosepiece.Weight loss can also be beneficial.
Addressing recent sleep trends, Dr. Ayas cautions against mouth-taping to encourage nasal breathing, citing reports of aspiration.He suggests chin straps are a safer alternative for CPAP users,allowing the mouth to remain open. While mouth taping may work for select individuals, he stresses the importance of consulting a doctor frist.
Ultimately, Dr. Ayas emphasizes the crucial role of sleep in overall health. “Many years ago, getting sleep was viewed almost negatively… In the last 10 or 15 years, there has been a shift in attitude. We are realizing the enormous benefits a good sleep routine can have on long-term health.”
The VCH Sleep Disorder Program at UBC hospital serves as the primary provincial referral center for complex sleep disorders. Access to the program requires a referral from a physician or nurse practitioner. More information can be found at https://www.vch.ca/en/service/sleep-disorder-program.
