We could all use more sleep, especially these days. With money tighter, stress higher, and the world seemingly on edge, it’s no wonder so many people are losing Zs!
According to most studies, Black folks have twice the prevalence of sleep apnea and higher rates of reported symptoms of insomnia. This may be due, in part, to other health problems such as high blood pressure, diabetes, and cardiovascular issues.
Fortunately, there are many ways to address these concerns. Let’s cover the five most common sleep disorders in Black folks and how to treat ’em.
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1. Insomnia
One of the more common sleep disorders, insomnia is all too familiar to many people. Known for causing problems falling asleep and staying asleep, insomnia is more prevalent among the Black community due to various stressors and healthcare barriers.
Although the reasons for higher prevalence among Black patients aren’t entirely known, the treatments are. Many sufferers find success with behavioral therapies, specifically cognitive behavioral therapy (CBT). This can help to change thought and feeling patterns, which ultimately impact sleep quality and duration.
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Medications also work as well, with prescriptions such as melatonin receptor agonists, hypnotics, benzodiazepines, and antidepressants being the main drugs used.
2. Restless Legs Syndrome (RLS)
A neurological disorder that causes the uncontrollable movement of legs, restless leg syndrome also usually triggers tingling and itching sensations. Fortunately, many people find relief simply by changing their daily activities. For instance, consistent exercise can help alleviate the anxiety and nervousness that precipitate leg movements.
Another important change to make is the restriction of alcohol and caffeine, especially close to bedtime. If you’re somebody who doesn’t sleep at regular times every night, now’s the time to change that. It may take some time to get adjusted, but if you force yourself to go to bed and wake up around the same time every day, your body will eventually adapt.
If all fails, meds can help. People often take anti-seizure drugs and dopamine agonists to handle the condition.
3. Sleep Apnea
Not quite like the other two conditions, sleep apnea is caused by the actual stopping of breathing. In fact, it happens repeatedly. As a result, your sleep is disrupted and its quality is sometimes significantly diminished. This also causes lower blood oxygen levels, which can become serious if they get too low. Research suggests that sleep apnea is more common in Black folks due to anatomical differences in their facial structures and upper airways.
To address these issues, sufferers can employ what’s called continuous positive airway pressure (CPAP), which is a therapy that provides a steady airflow to keep your airway dilated while you sleep. Sufferers may also use oral appliances to help fix the jaw and tongue in appropriate positions for normal breathing.
If none of that works, surgery may be the last resort. In this case, talk to a surgeon about possibly needing a uvulopalatopharyngoplasty (UPPP) or maxillomandibular advancement (MMA).
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4. Sleep-Disordered Breathing (SDB)
SDB is less of a specific diagnosis and more of a collection of sleeping issues. From breathing shallow to having other disruptions, SDB often hits Black folks more frequently due to higher rates of obesity, high blood pressure, and cardiovascular disease.
The good news is, that many lifestyle changes can address SDB. Weight loss and increased exercise are very important. Like with sleep apnea, CPAP may also be useful in addressing symptoms. Finally, some surgeries may also help, depending on the details of your particular condition.
5. Circadian Rhythm Disorders
Think of the circadian rhythm as you would a clock. In this case, it’s your biological clock. But just like a broken, fast, or slow clock, so too can your circadian rhythm get outta whack. In other words, your sleep-wake cycle gets messed up, leading to problems falling asleep and waking up. In some cases, night shift work can be a major reason for these disorders.
If you work non-traditional hours, such as in healthcare or transportation, you may be especially vulnerable.
The best way to address these issues is through light therapy and sleep hygiene. In other words, exposing yourself to bright light when it’s naturally available is a must. If you can’t do that, consult a doctor about artificial lights that mimic the Sun. Also, be sure your room is cool with plenty of darkness when you go to sleep.
Consider medications like melatonin and prescription drugs if you still can’t enjoy normal sleep.
Other than that, take inventory of your life. As you know, quality sleep is also about how you think and feel. If there are aspects of your life that keep you up at night – stress and concerns – don’t be afraid to seek professional therapy.
You deserve the best sleep possible, so don’t settle for less!
