Beauty sleep is often easier said than done.
According to one 2020 survey by the Centers for Disease Control and Prevention (CDC), roughly 44 percent of Black American respondents had sleeping issues, compared to just 31 percent of white respondents.
While many of us want to be on our hustle and grind, burning the midnight oil and going hard to the wire, it’s not always good or sustainable. Sure, sometimes we have to sacrifice our sleep to get things done, but at what price?
In both the short term and long term, quality sleep is a crucial part of lasting cognitive function, mood stability, healthy immune systems, and general physical and psychological health. Many people, unfortunately, especially in the Black community, are not getting the restful sleep they need.
In fact, not only are they dealing with sleep problems, but they’re also struggling with full-blown sleep disorders, which are persistent conditions that impact daily functioning and typically require medical intervention to fully address.
So let’s change that. Here are five sleep disorders disproportionately affecting Black folks, and what you can do to improve them.
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1. Obstructive Sleep Apnea (OSA)
Obstructive sleep apnea is a serious sleep disorder that triggers pauses in your breathing throughout sleep. Typically due to a blockage or collapse in your airway, OSA is higher among the Black population than any other group. In fact, the CDC finds that Black adults more often experience the most disruptive symptoms, things like noisy snoring and daytime sleepiness.
When left untreated, the condition can cause everything from high blood pressure to heart disease and stroke.
Worried about OSA and how to treat it? Weight loss and consulting a physical therapist about sleeping positions are two of the lifestyle things you can do. Likewise, you can do what’s called continuous positive airway pressure (CPAP) therapy, and even use oral appliances. In more severe cases, surgery may be the best course of action.
2. Restless Leg Syndrome (RLS)
If you haven’t heard of restless leg syndrome, all you need to do is watch a few commercials. Relatively common among sleep disorders, RLS is a neurological disorder that causes your legs to move repeatedly while you sleep due to irritable sensations and an irresistible compulsion. And again, research indicates that Black folks are at the highest risk of developing RLS of all the major races and ethnicities.
Tired of those legs having a mind of their own? The changes do not have to be over-the-top. All you need to do - usually - is make some lifestyle changes. And they don't have to be too major! Regular exercise, caffeine abstinence, and reduced alcohol intake are all great ways to keep your legs more restful. When these adjustments aren’t effective, medication may be your best bet.
3. Insomnia
The most common sleep disorder, insomnia is all about having trouble throughout all the phases of sleep. Whether it’s difficulty falling asleep, difficulty staying asleep, or both, insomnia can leave you feeling worn down and zoned out throughout your days. Many factors impact your ability to stay asleep and fall asleep. Sometimes, it’s just a matter of stress, and other times it’s the result of medication.
Research finds that the Black population suffers from insomnia disproportionately, often due to stressors from daily living and living conditions. Treatments for this include cognitive-behavioral therapy (CBT), relaxation therapy, and of course, certain meds like benzodiazepines and hypnotics.
4. Narcolepsy
A relatively rare condition, narcolepsy may be underdiagnosed and undertreated in the Black community. Known for causing daytime sleepiness, cataplexy (loss of muscle tone), trouble sleeping at night, and even hallucination, narcolepsy is best treated with meds. These meds help keep you awake and keep symptoms under control. Stimulant drugs are usually the most effective, as they keep your central nervous system primed.
5. Delayed Sleep Phase Syndrome (DSPS)
A lesser-known condition, delayed sleep phase syndrome is a disorder of the circadian rhythm, which is your wake and sleep cycle. Basically, DSPS affects the times at which you go to sleep and wake up, causing you to get sleepier later and wake up later. According to research, Black adolescents may be most at risk.
The best way to control DSPS is by using light therapy, setting curfews, and imposing behavior interventions to create more socially appropriate sleep schedules.
Overall, quality shut-eye starts with quality guidance. This is why there are many therapies and even supplements that can help you before you turn to medicine. As always, consult your doctor, be honest about your struggles, and get a personalized approach that makes it all come together. With the right support and changes, you’ll be snoozing before you know it!