Sleep Disorders

[joreth]

I have a collection of very interesting sleep disorders. First is Sleep Paralysis or Night Terrors. This is, essentially, a condition in which a person becomes at least semi-conscious during the stage that the body is paralyzed to protect itself from acting out dreams during REM sleep. During this state of semi-consciousness, an extreme feeling of paranoia or terror overwhelms the individual and, of course, the individual can't move, which only furthers the sense of paranoia and terror. Most children who suffer from this have no memory of the episode at all. I, however, do, and some adults are known to retain their memories.

One of my episodes can be identified and distinguished from a regular nightmare by, upon waking, I will take a huge gasp of air, as if I hadn't been breathing. Although I am quite proficient at Lucid Dreaming and utilize it regularly to end or change a nightmare, this technique does not work for this condition, I suspect, because I am not asleep.  It is also different in that there isn't a scary or unpleasant story, like in a nightmare.  Nothing much happens at all - I'm in my room, in bed, right where I *actually* am, only I'm terrified and convinced of some nebulous Bad Thing.  The most specific this Bad Thing ever gets to be is, occasionally I'll feel as though, if I allow myself to fall back to sleep, I'll get sucked down into the mattress.  Sometimes, I will even believe there is a shadowy figure just outside of my field of vision, who will do me harm if I fall back asleep.

Most children who suffer from this condition eventually grow out of it, but it is thought that, in the adults who continue to suffer, it is brought about due to emotional upset or possibly frequent interruption in the REM cycle (much like Sleep Apnea, which is an interruption of the breathing ryhthm).  I can hit my snooze button and fall back asleep so many times that the alarm clock eventually stops going off (usually this is approximately every 8 minutes for 3 hours).  It is possible that this regular interruption may contribute to this disorder, which is ironic because this snooze-button problem is a symptom of my other sleep disorder.

This one is actually not so bad. I know what it is, and it doesn't happen all the time, and when it does, I eventually wake up completely and go on with my day.

The other disorders, however, are much more debilitating.

I have Delayed Sleep Phase Syndrome combined with a very mild case of Non-24-Hour Sleep Wake Syndrome.

Essentially, what that means is that I'm a Night Owl. My circadian rhythm is set to sleep more or less between 4 AM and 2 PM. This means that I will have difficulty falling asleep until around 2-4 AM and difficulty waking until around noon-2 PM, regardless of how sleep deprived I am, regardless of what time I woke up that morning, regardless of what time I have to get up the next morning, regardless of sleep aids, regardless of how long I've had a "normal" schedule that has forced me to wake and sleep at the same socially-accepted times every day.

This is distinguished from Insomnia because I *do* sleep, and quite soundly, when I'm allowed to sleep during my body's preferred sleeping time. Insomniacs just don't sleep, and when they do, it's fitful and restless.

The ICSD (page 128-133) diagnostic criteria for Delayed Sleep-Phase Syndrome are:

1. There is an intractable delay in the phase of the major sleep period in relation to the desired clock time, as evidenced by a chronic or recurrent complaint of inability to fall asleep at a desired conventional clock time together with the inability to awaken at a desired and socially acceptable time.
2. When not required to maintain a strict schedule, patients will exhibit normal sleep quality and duration for their age and maintain a delayed, but stable, phase of entrainment to local time.
3. Patients have little or no reported difficulty in maintaining sleep once sleep has begun.
4. Patients have a relatively severe to absolute inability to advance the sleep phase to earlier hours by enforcing conventional sleep and wake times.
5. Sleep-wake logs and/or actigraphy monitoring for at least two weeks document a consistent habitual pattern of sleep onsets, usually later than 2 a.m., and lengthy sleeps.
6. Occasional noncircadian days may occur (i.e., sleep is "skipped" for an entire day and night plus some portion of the following day), followed by a sleep period lasting 12 to 18 hours.
7. The symptoms do not meet the criteria for any other sleep disorder causing inability to initiate sleep or excessive sleepiness.

I can't tell you how many arguments I've gotten into with my mother who insisted that if I just wake up at the "right time" for enough days in a row, I will develop a "pattern" and my body will "adjust", making it easier for me to wake in the mornings.  It is *possible* for me to be awake at the proper time, but I never "adjust".  Being a student, and working several years in a regular office gave me plenty of time to "adjust" if I were ever going to, but all it did was make me feel as though I were living with about 6 hours of jet lag every single day of my life.  And, it never failed, no matter how tired I was, I would not get *sleepy* at the time I was supposed to be sleeping in order to wake up 8 hours later at the socially-acceptable "appropriate" time.

No matter how early I woke up that day, if I did not force myself to lie in bed, I would be awake and energetic until 2 AM at the earliest, but 4 AM was much more likely.

An interesting study done recently on Night Owls, compared to Early Birds, found this curious difference: 

Researchers tested participants' leg muscle strength at various points in the day. They looked at nine "early birds" and nine "night owls," who were classified as such based on a questionnaire.

Surprisingly, morning people's strength tends to remain constant throughout the day, but night owls have peak performance in the evening, said researchers from the University of Alberta in Canada.

"We thought that morning people would be better at this in the morning, but they never changed," said study co-author Olle Lagerquist, a Ph.D. candidate in neurophysiology at the University of Alberta. 

That may be because evening people show increased motor cortex and spinal cord excitability in the evening, about 9 p.m., meaning they had maximal central nervous system drive at that time, Lagerquist said.

Morning people, on the other hand, never achieve this level of central nervous system drive because the excitability of the motor cortex does not coincide with the excitability of the spinal cord. In other words, these two measures never peak at the same time, he said. Early birds' brains were most excitable at 9 a.m. and slowly decreased throughout the day.

I am noticeably impaired, the earlier in the day it is.  Regardless of how early I went to bed the night before or how many hours of sleep I managed to get (usually with the help of sleep aids, because otherwise I'll just lie in bed awake until 2 AM), when I wake up in time to get to work at 8 AM, I physically move slower and my cognitive functions are slower and less accurate.  Coworkers and employers have commented on this before.  They have actually begun to pay attention to the rise in my energy levels, and by the time I'm joking and moving around at the same speed as everyone else, they know it must be close to our noon break.  

I will get a brief spike of energy once I've had lunch, but the early afternoon has always been prime nap-time when I'm forced to wake early.  That is because I prefer to still be asleep from the night before until about 2 PM.  But once the sun goes down, *that's* when my productivity takes a huge upturn.

This is most noticeable when I work rock and roll.  When I do a concert, I get to the arena at around 6 or 8 AM.  You'll see this trend I mentioned earlier, then around 4 or so we're done setting up for the concert and I go on an extended dinner break.  I might take a nap, but by this late in the day I probably won't unless I've been doing this for several days in a row and I'm extremely sleep deprived. 

But then, at 10 PM, I have to go back to the arena to take down the set at the end of the concert.  At this time I am energetic, happy, loud, boisterous, I move fast, I think fast.  Even if I did take a nap and have just woken up with approximately the same amount of time of being awake as I had that morning, I am significantly more awake and energetic.  I have actually had coworkers tell me that the first day they met me (in this environment), they didn't actually recognize me during the night shift as being the same individual from the morning shift that day.

Unfortunately, concert work pays the lowest of all the types of live events that I work, and it's also the most manual labor, so I don't do it much anymore.  I work mostly in the corporate scene, setting up for conventions, like Microsoft and InfoComm.  But, for some reason, because our clients are part of the corporate world, they think the stagehands ought to be too, and we have all sorts of silly rules like dress codes and 8 AM start times, as if we should be working in an office.  The only problem is that we have to set up the stage in time for *their* 8 AM start time, and we have to take it down at the end of *their* 5 PM ending time.  So we end up working double-duty sometimes (the medical conventions are the worst - they totally forget to schedule in lunch breaks for the crew because they like to schedule lunch meetings and they forget that we're working all morning before their meeting, then we work during their meeting, then we have to work after their meeting in order to get it ready for the next meeting, so our "meals" are really protein bars scarfed down while pushing boxes about 8 or 10 hours after we arrived that day).

So I still struggle with waking at the proper time, but I do not work every day, and sometimes the start and ending times are changed.  This allows me to deal with my disorder as a mild inconvenience, instead of the debilitating handicap it has been for most of my post-adolescent life.

But just to make things a little more complicated, I mentioned that I also have Non-24-Hour Sleep-Wake Syndrome.  This means that, on top of my body clock thinking that I should be sleeping from 4 AM to 2 PM, my body ALSO thinks the day is longer than 24 hours, so that 4 AM comes about 1-2 hours later every day.

Fortunately, this syndrome is very mild and erratic.  When left totally up to my own devices, with no intentional attempt to make a regular schedule, I will stay awake for about 24 hours, then sleep for about 12.  The last time I had this luxury was during my last stint through college, about 4 or 5 years ago now.  

So my body thinks the day is longer than 24 hours, but it doesn't insist too strenuously.   An argument could be made to support the hypothesis that I don't *really* have this syndrome, but I have a more severe case of that non-circadian-day symptom that was listed above in the symptoms for DSPS, except for that time in college that lasted for 2 semesters and was consistently delayed by the same amount of time every day.  But as long as I get to bed by about 4 or 5 AM, I will actually fall asleep fairly quickly and not sleep more than 10 hours.  If I try to sleep only 8 hours or less, though, I will actually sit up, hit the snooze button, and fall right back to sleep with no memory of it.  I can actually have an entire phone conversation during this time and have no recollection of the conversation, and the person I'm talking to will have no idea that I'm not awake.  They will recognize that I was awakened, because my words will be slurred, but they won't know that I'm not fully conscious.

My mother used to call me about 13 minutes before my alarm went off for school, to make sure that I got up in time and to give me my responsibilities for the day.  Then I would oversleep and be late for school because I didn't get my minimum requirement and my mom would come home and get pissed at me because I didn't do whatever it was she asked me to do.  I, of course, would have no memory of the phone call.  She, of course, thought I was lying and lazy.

Although these disorders are all fairly rare, they do present a lot of problems for people who suffer from them because they are not generally known or accepted in society.  People still think that those of us with these disorders are just "lazy" and there are few concessions to accomodate the disorder.  There are certainly jobs available that operate on alternate schedules, but they are very specific types of jobs, usually low-paid, low-skill, or manual labor jobs.  When was the last time you saw a sign for a 24-hour attorney's office or been able to make a dentist appointment after dinner hours?  When the higher-prestige jobs do require alternate hours, it is not *instead of*, but *in addition to*, which is why employers like the idea of salaries for these types of positions.  My dad often brought home accounting work when he got backlogged, but he was still expected to be at the office first thing in the morning, and he didn't get paid for those extra hours because he was salaried.  Also, he couldn't call clients or service providers if he needed while managing the accounting until the next morning either because *they* were not at work.

So if someone tends to sleep a lot during the day and stay up all night playing video games, it's not because they're lazy or childish or irresponsible.  It might be because they have a sleep disorder, a medical condition that actually prevents them from performing the activities you might want them perform (and since there's nothing else to do at 3 in the morning when the nightclubs and grocery stores are closed, if you can't sleep, why not play video games?).  Maybe, by understanding that this is not something that can be fixed simply by sheer willpower (anyone who knows me should know that I do not lack for willpower, and I'm one of the most stubborn people on the planet - if I say I can't do something, then I really can't do it), alternate compromises can be found to enable people to work around  these kinds of issues, and to allow those with the disorder to be productive, functioning members of society, not simply that lazy guy who might be smart but can't find any job other than 3rd shift gas station attendant.
 

 

Comments

[phyrra.livejournal.com]

Talk to D some time about all his sleep disorders.
You have at least 2 in common, I think.
I tend to prefer my going to bed around 1 or 2 am and getting up around 10, but since I've had to shift that for work, I've been going to bed around 12:30 am and getting up at 8:30. I don't feel fully awake, no matter what, until after 11am, it seems.

[joreth]

Yep, that's a sign that it's DSPS, because people on a societally-acceptable circadian rhythm do actually "adjust" to a shift in the schedule as long as the appropriate number of sleep hours is maintained.

The medical community considers Sleep Phases to be sort of a spectrum, or maybe a Bell Curve, with most people being most comfortable sleeping during non-daylight hours, and everyone else sliding somewhere to one side or the other. But, much like our expectations of relationships, our society has arbitrarily chosen a set of hours to be the "proper time" in total disregard to what people's bodies *actually* want.

Our society prefers Early Birds, who are actually in about as small a minority as the Night Owls. Early Birds have just as much trouble shifting their schedule later in the day as Night Owls have in shifting their schedule earlier. But there are a few differences, like the Early Birds maintaining a consistent energy level or strength level, whereas us Night Owls have peaks and valleys.

[phyrra.livejournal.com]

I've always flat out hated 'early bird' schedules as they make me resent having to be up and moving. Or people who told me what they told you 'you'll get used to it.' My parents always told me I'd have to grow up and get used to that sort of schedule (as high school was hell on me) and I was so glad when I got my current job and didn't have to get up at 6 or 7am.

[leora.livejournal.com]

While I believe this research is pretty recent so it may have been impossible for your parents to know this, saying that to a high school student is particularly cruel. Modern research shows that teenagers are biologically driven to keep later hours. The average teenager just won't function as well on a morning schedule. Sure, there will still be some exceptions who work best with an early morning schedule, but most of them will function better with a later schedule.

The idea of getting used to it just doesn't hold up, because when they become older most of them will have their bodies change such that they work better with earlier schedules than they did as teens.

I am a strong supporter of having our high schools start later. We have a lot of evidence at this point that it would be far better for the students. We'd have likely gains in health (both physical and mental, since we're starting to learn that chronic lack of sleep or sleep problems contributes to the likelihood of having mental health problems when we used to think the causation ran purely the other way), learning (you learn better when reasonably awake), and safety (mainly for things like teen driving). It's not a magic cure-all that will fix all of society's ills, but it does seem a significant set of benefits.

[leora.livejournal.com]

Oh, I've had two or three episodes of sleep paralysis. It especially freaked me out the first time, before I knew what it was. However, my personal variety always includes a hallucination, basically a dream while I'm awake, well, a nightmare. For me, it's always that someone is trying to break in and has incredibly malevolent intent. The first time, I almost called campus security, because I didn't realize that aspect was a dream until I spotted a discrepency between it and reality which made me realize it couldn't have been real.

The advice I've read for trying to break yourself out of sleep paralysis is to try to move a very small muscle, not an arm or a leg, because they are too big, you won't be able to, and it'll just add to the terror. Something really small like just moving a pinky slightly or an eyebrow or your tongue a little. If you can get a tiny bit of motion then it will help your body start the process of breaking out of the sleep stage it's stuck in. I haven't actually managed to try this out though, so I don't know how well it works. But it seems worth passing on in case it does work.

Sleep paralysis nightmares are much scarier than normal ones, even when the topic is less scary. I am convinced this is because there is a part of my brain that is screaming, you are awake thus this is real that doesn't happen dur9ing nightmares, no matter how bad. Unfortunately, it's wrong and it's just the sleep mechanism being broken. :/

[phyrra.livejournal.com]

Btw, I think I've experienced sleep paralysis.
I'll wake up, be unable to move or open my eyes, and tend to think someone is in the room trying to get me. Horrid icky feeling.

[leora.livejournal.com]

Actually, there are jobs here and there that pay well and work for night owls, but I admit they are rare. The one I had I totally made a complete mess of by becoming badly ill and ten disabled shortly after becoming hired and thus losing my ability to do it. But it was a technical writing 100% telecommuting job where I was told they didn't care when I did the work so long as I worked a lot. If I wanted to work in huge 20 hours shifts and then spend a while crashed and sleeping and playing games, that would be fine. If I wanted to work starting at 4 AM or starting at 4PM that was fine. They just wanted me working and having good results. I was in a different timezome than most of them anyway. Almost all of the positions were like this, certainly the coding ones. Only the people who had to directly interact with customers would have to keep hours, since you do need some predictability for that.

About half my jobs made me wake up early and about half didn't. But most of the ones that didn't fit your pattern of not exactly paying much. Although it was nice that I got an extra 50 cents per hour for working graveyard shifts when I was a desk attendant. The 4AM to 8AM shift wasn't good for me, but 12-4 is fine. I'd work 8PM-4AM and then it'd be a perfectly okay time to go to sleep. Of course, my starting pay was minimum wage. Fine when you're a college student, but not really what most people will be aiming for.

[joreth]

You are correct, there are some jobs that do accommodate alternative hours and still pay well. I tend towards hyperbole when I get passionate about something. It's just that they're not very common, and they're pretty specialized. If one has this disorder but has no coding skills, one is pretty much out of luck.

I think what I meant to complain about is that we often have to choose between our sleep schedules and our job skills. Our society isn't set up deal with the variety in such a diverse species - we keep wanting to pigeonhole everyone into a single category of How You Should Be, and anyone who manages to find a workaround for their particular brand of diversity is an exception.

[aclaro.livejournal.com]

Most of the people I've known have been night owls, some worse than others. In fact, in my entire life I think I've met one actual morning person. It makes me wonder if there is a correlation between certain types of personalities and sleep/wake cycles.

The one thing I've always been envious about, when it comes to night owls, is that they have a time of the day when they are chipper and energetic. There is never a time when I couldn't fall asleep. I've worked every shift there is and had a fair amount of success with all of them. But what that means is that I never really have a peak. I'm always kind of tired. If you left me to determine my own sleep schedule, I'd probably sleep just about the entire time it was dark, and then take another 3 hour nap during the day. In fact, that's what I've been doing on the weekends.. 9pm - 7am and then 2pm - 5 pm. Yikes! And this despite the fact that I sleep 9+ hours every night during the week as it is.

I guess what I'm trying to say is that a fair amount of the population is impaired to some extent. It's a shame, really.

[joreth]

Yes, I'd certainly agree with that last statement. That's one of the reasons why it annoys me so much to have society insist that there is a One Right Way to do, pretty much anything, and then punish people who are different as if they had a choice (and as if it were rare).

I have known 2 true Early Birds - zen_shooter and my dad.

My dad wakes up at 4 AM no matter what. Well, on weekends he can sleep as late as 7 AM, but only if he's stayed up all night watching TV. He doesn't have to be at work so early to justify the 4 AM, he just gets up. He also goes into work early because he has nothing better to do that early.

zen_shooter claims to not be a morning person - says he just had to wake up that early for so long that it became habit. But, that's the point. A non-morning person *cannot* adjust to a morning schedule no matter how long they force themselves into a pattern. And he's not just out of bed early in the morning, he's energetic and, dare I say it, chipper. Plus, his energy levels seem fairly consistent all day long, which is verified by this new study (although, yes, it was an extremely small sample population).

I suspect my mother is also an Early Bird, although not an extreme one like my dad and zen_shooter, so it's not quite as noticeable. But statements like "you'll get used to it" are red-flags that someone might be an Early Bird, even though she *has* been known to stay up as late as midnight working on stuff.

Although most of the people I have been close to have leaned closer towards the Night Owl side of the spectrum than the Early Bird side, I suspect that has more to do with the tendency to surround oneself with similar people than any particular trend in personality types. If, for no other reason, than because I am simply not awake when Early Birds want to do stuff and they are not awake when I want to do stuff.

[femetal.livejournal.com]

I'm definitely a night person, but my natural cycle is set a little earlier than datan0de's. Left on my own, I naturally fall into sleeping from 2 or 3 a.m. thru 11 a.m or noon. (8.5-9 hours seems to be my ideal sleep period, but when deprived, I can easily sleep 11-13 hours in a row.)

I have also worked every possible shift, and done okay with all of them, even when I was splitting my sleep into two multi-hour periods. I *can* adjust my sleep-wake schedule and stay on a particular "unnatural" one without having problems falling or staying asleep.

However, it takes me over two hours to become socially functional and to be capable of problem-solving if I wake before noon. (I can operate on auto-pilot, and my lifestyle is heavily routine-laden in the mornings to make this possible, but I have no tolerance for social interaction in that state.)

Being in the sun makes me sleepy any time of day. Seeing the sun rise triggers my "must get to bed *now*" reflex, even if I've only been up for a short while. I get a refreshing burst of energy after sunset, and another around 11 p.m. One of the things I hate about DST and summertime is that I have to wait so incredibly long to feel energized in the evening. Winter is *so* much better for me in that regard! (Plus, I get to drive to work in the dark, and don't typically see the sun until quitting time!)

Also, on the temperature thing (from other threads in this post), I tend to generally be easily chilled and unable to regain a comfortable surface temperature without an outside heat source. However, when I sleep, I put out *lots* of heat. I have a strong preference for sleeping under some weight, so I use a comforter year-round, but I heat up a lot more when I'm unconscious than I do just laying under the blankets while awake.

I've dated "morning" people, and it can really be a problem, because a 3-4 hour difference in sleep schedules can really eat into productive time together. Add to that the "peak" energy times being offset, and you get a lot of wasted peak time, and a lot of low-energy-level time spent together instead. It's great right now because datan0de and I typically see each other for less than 10 minutes in the mornings, and he gets home near sunset, so we get a lot of our best time together, and get to avoid the arguments that I'm prone to in the mornings.

I was also fortunate in being a 3rd generation (at least) night owl among the women in my family, so I never got any flack for wanting to stay up really late at night and sleep in on the weekends. My mom did *all* of her housework after 9 p.m. She worked an office job during the day, and afternoons were for napping. Dinner was often 8 p.m. or later. :)

[datan0de.livejournal.com]

I know that we chatted about this but I can't recall (maybe because I just woke up ;-) ) - do you ever experience an inability to breathe during sleep paralysis? I don't get night terrors, but a handful of times I've had dreams where I couldn't breathe and woken up to find that I still couldn't breathe. I couldn't really say how long it lasts. It may be only a few seconds but it certainly feels longer!

Another strange thing that happens (I suspect via a completely different mechanism) is an inability to move after waking up that seems to be temperature related. I'm completely alert and can relate conversations or the TV in the next room- I'm simply unable to move, and generally the best I can manage is to moan a little bit. There's no fear or sense of a malevolent presence, but without exception it only happens if the house is hot and I've wound up under the comforter in my sleep. It can last for a while- 10 to 15 minutes- but the interesting thing is that if the comforter is removed (thanks Kim!) I can usually start moving within maybe 10 seconds or so. I haven't really looked into it, and it may be a completely normal phenomenon.

[joreth]

I don't know if I'm truly not breathing, but I do have a sense of suffocation, and waking from a Night Terror involves taking a huge gasp of air. I have been told that Sleep Paralysis and Night Terrors are in the same family as Sleep Apnea, so it's entirely possible ... or that you suffer from Sleep Apnea in addition to or instead of NT or SP.

One of the common traits among people with these disorders has to do with body temperature, but I'm not nearly as familiar with the details on that. But there does seem to be something wacky that happens - the body's natural temperature rise and falls don't match up with the pattern in people who don't have these disorders.

I didn't notice this until I moved here, but when I get hot or overheated, I get extremely lethargic. I'm not quite paralyzed, but it takes a HUGE amount of effort to move - even simple movements like turning my head. This happens awake or asleep, and I've been known to have a much harder time waking up when it's hot.

This actually contributes to yet another problem I have. When I moved to this state, I developed a non-contagious fungal infection on my skin. Apparently certain ethnicities are more prone to it than others, and it only develops in tropical or near tropical regions. When I sweat in my sleep, it aggravates the infection, and when it's hot out, I sweat, and also when it's hot, I can't wake up enough to take off the covers or turn up the A/C or take a shower or anything else that would cool me down and prevent me from sweating.

[a-rowan-dryad.livejournal.com]

While don't have any kind of sleep disorder that I know of - I do know that given no one telling me to sleep/wake at specific time I tend to stay up till about 11pm (unless sick or over extended) but I also wake up no later than 8am and even then tend to start tossing and turning (waking up) around 6:30am.

So to some extent I feel your pain.