Wake-up call: Do you have daytime sleepiness?

 

It’s the start of a new day: You’ve had your morning shower and a hot cup of coffee. A jam-packed schedule awaits you. There’s just one hitch: You can’t keep your eyes open and would rather crawl back in bed and spend the rest of the day catching up on your zzzzs.

“When you’re feeling sleepy in the morning, it’s assumed that you haven’t had the recommended eight hours of sleep the night before,” says Maria Patricia Ann T. Puno, MD, Sleep Medicine Specialist from Makati Medical Center (MakatiMed). “Maybe you were up late working, partying, or binge-watching your latest K-Drama obsession. Perhaps you’re getting over jet lag or are looking after a newborn that needs your constant attention.”

Having the right quantity of good-quality sleep is important to stave off excessive daytime sleepiness (EDS). But what if you did sleep for eight or more hours yet still feel it isn’t enough? And what if it happens often enough that it affects your ability to handle your responsibilities at home and on the job? It’s called hypersomnia, according to MakatiMed. Defined by the International Classification of Sleep Disorders as “the inability to stay awake and alert during the major waking episodes of the day, resulting in unintended lapses into drowsiness or sleep,” hypersomnia is identified by several symptoms.

“Patients with hypersomnia display constant sleepiness throughout the day, difficulty staying up despite having adequate hours of sleep, irritability, lack of energy and appetite,” notes Dr. Puno. “Moreover, they don’t benefit from power naps and remain sluggish even after a bit of shut-eye.”

Identifying and treating the underlying causes of excessive sleepiness is key to the management of hypersomnia.

“When taken during the day, antihistamines, anti-epileptic drugs, antipsychotic medications, and muscle relaxants can induce sleepiness,” reveals Dr. Puno. “Medical conditions like head trauma, hypothyroidism, Parkinson’s disease, a tumor, sleep apnea, and mood disorders like depression and bipolar disorder have also been known to make you sleepy throughout the day.”

But hypersomnia can be a condition in itself, too, the result of genetics or of rare sleep disorders. “Narcolepsy is a neurological disorder characterized by the sudden urge to sleep deeply. It’s said to be caused by a lack of orexin, a neurotransmitter that helps you stay awake,” explains Dr. Puno. “Kleine- Levin Syndrome is even rarer. Besides exhibiting chronic daytime sleepiness, patients with this condition also show varying degrees of behavioral and cognitive disturbances.” Kleine-Levin Syndrome’s cause is unknown, though it’s believed that illness or injury to the hypothalamus, the part of the brain that manages our sleep, is behind it.

With a proper diagnosis, hypersomnia can be treated with antidepressants, stimulants, and medications designed specifically for narcolepsy. “If you are currently taking prescription drugs whose side effect includes drowsiness, ask your primary physician if it’s possible to lower the dose or find an alternative,” shares Dr. Puno.

Simple lifestyle changes can also keep you awake when you need to be. “For daytime sleepiness caused by disruptions before bedtime, try turning in earlier than usual so you can clock longer hours at night,” says Dr. Puno. “Daily 20-minute exercise can improve the quality of your sleep; so can relaxation techniques like meditation. Take stimulants like coffee, but not too much to affect your sleeping at night. And a 15-30 nap in the middle of the day can do wonders to sharpen your mind and lift your spirits.”

For more information, please contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.

6 Wellness Benefits Of Aromatherapy

Scents don’t just make you smell good and fresh. They also offer these six benefits to your health & wellness.

Even if we don’t admit it, our sense of smell plays an integral role in our memories and emotions. Smelling something sweet, savory, or unpleasant can trigger specific memories and feelings since the smell passes through our olfactory bulbs. These glands are connected to our amygdala and hippocampus. It may sound like rocket science, but these parts of our brains are responsible for memory and emotion. Scents, indeed, are powerful things.

Since the sense of smell is crucial for our brain function, aromatherapy -- the art of using different scents to promote health and well-being -- is one way many people utilize scents for their wellness. If you’re interested in how scents can play a role in your health and self-care.

There are six benefits of aromatherapy, check them out below:

Reduces Stress and Anxiety

A handful of studies have shown that using essential oils may help relieve stress, anxiety, and symptoms of depression. The relief may be due to the soothing effect of the scents and aromatherapy massages. Some scents you may try are lavender, rose, bergamot, and chamomile. If you don’t like applying oils to your skin, add a few drops to your potpourri bowl, oil burner, or air humidifier.

Using an air humidifier relaxes and helps one to have better sleep.

Boosts Energy

Scents also boost energy and perhaps productivity as well. A 2013 study revealed that peppermint extracts boost brain function, concentration, and performance. The same study also found that peppermint helps decrease exhaustion. Residents of PHirst Park Homes in Tanza may use peppermint oil or fragrance to enhance their energy and prevent burnout from working from home. 

Helps Relieve Pain

Oils can provide relief for joint pains, stomachaches, headaches, and sore muscles. Eucalyptus, peppermint, and turmeric are suitable oil scents for massages. While further research is needed to prove that smelling the scents helps relieve pain, a 2016 research article stated that aromatherapy has a more significant positive effect on reducing pains than placebos or control treatments. It is best to consult your doctor before using essential oils as pain relief to see if you are allergic to the ingredients.

Improves Sleep

Are you tired of losing sleep and tossing and turning at night? The right scent might just bring you to la-la land. Scents such as lavender, bergamot, chamomile, and ylang-ylang aren’t just perfect for making your bedroom smell good, but they also help you sleep better. Add a few drops to your air humidifier before you sleep to diffuse the scent all over your room. You may also apply sleep-inducing lotions and creams as these reportedly lull you to sleep. 

May Relieve Sinus Problems

Since essential oils and air humidifiers go hand in hand, using them together may help you breathe better during dry and cold weather. If you’re suffering from allergies and dry throat, adding some citrus or mint scents to your air humidifier may moisturize your nasal canal and throat, relieving you of your discomfort.

May Aid in Hormonal Balance

Women who experience polycystic ovary syndrome (PCOS) may use aromatherapy to relieve pain and balance their hormonal levels. A study by the Neuro Endocrinology Letters highlighted the benefits of essential oil exposure in balancing hormones and managing menopause symptoms and low estrogen levels. Scents you may use for these problems are sage, geranium, and thyme.

Using aromatherapy to experience wellness may seem far-fetched. But based on several studies showing that scents offer these six benefits, you might want to consider getting a few essential oils, scented candles, and a diffuser to experience zen and wellness.

How I Got Better Sleep with Mr. Big Ergonomically Comfort Pillow

Having the correct pillow gives one a comfortable and quality sleep

Mr. Big. Who is Mr. Big? That was my first reaction when I first heard about it. The only Mr. Big I am familiar with was the singer who sang “To Be With You” back in the early 90’s. But we aren’t talking about a person here, we are talking about an ergonomically designed pillow called Mr. Big made and designed by a physical therapist. It was created and designed by licensed health care professional who can help patients reduce pain and improve or restore mobility. 

Mr. Big ergonomic pillow was made to support ergonomically zoned areas such as head, neck, shoulders, spine and thighs—parts of the body that we should all care for. Sleeping in correct posture and while properly supported by pillows helps prevent pain and discomfort.

I stumbled upon Mr. Big Ergonomic Pillow recently when I attended the recently concluded SM Home Fair at the SMX Convention Center, Pasay City. Mr. Big is a popular brand in Thailand and it’s been brought to the Philippine shore only last year, in 2018. It’s known to have given satisfied customers quality sleep because of its uniquely designed pillows such as Jay, 7 and 9 pillows.