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Getting a good night’s sleep is key during cold, flu season

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Staff Report 11:46 AM Wednesday, December 23, 2009

TROY — The Upper Valley Medical Center advises those worried about catching colds and the flu that getting adequate sleep is key in maintaining health and warding off illness.

“Studies show that sleep deprivation has an adverse effect on immune function, and chronic sleep loss can increase an individual’s vulnerability to infectious diseases,” according to the National Sleep Foundation.

Elaine Walker, coordinator of the Sleep Disorders Center at Upper Valley Medical Center, said sleep deprivation is not uncommon in today’s 24/7 society.

“Sleep affects so many parts of your life that people don’t think about. They think, ‘Well, I’m just going to be tired.’ They don’t think about the effects on their immune system, which right now is awfully important with the H1N1 flu. Your immune system doesn’t function as well as it should if you don’t get enough sleep,” said Jerry McGlothen, UVMC director of cardiopulmonary services, including the Sleep Disorders Center.

While studies show adults need up to 8 hours of sleep a night, many Americans get less than five hours of sleep on a regular basis, McGlothen said.

Teenagers need more, up to nine or 10 hours.

“I know parents have always been a little upset with their teenagers who want to sleep all of the time, but the facts are teenagers need more sleep than anyone else. They are growing,” McGlothen said.

People experience four stages of sleep, from light wakefulness as they are going to sleep, followed by stage two sleep, then delta and, finally, Rapid Eye Movement sleep, Walker said.

The body recharges and heals during the delta stage of sleep, while the brain recharges during REM sleep.

If people are not receiving adequate periods of delta and REM sleep, they will be sleep deprived and experience the consequences.

Psychologically, poor sleep affects one’s mood, activity and ability to interact positively with others, McGlothen said. Often those suffering sleep problems are short-tempered and don’t want to deal with details.

To help identify sleep-related problems, the UVMC sleep lab will test those ages 5 and older in its four-bed center on the UVMC campus. Select Comfort beds are used to accommodate each person’s sleeping preferences, Walker said.

McGlothen said the center receives a number of sleep study referrals from cardiologists and for patients with blood pressure problems. Among most frequently identified problems is sleep apnea in which sleep is frequently disrupted, though the sleeper may not be aware of that disruption.

For many with sleep apnea, the answer is wearing a CPAP, or continuous positive airway pressure, mask, McGlothen said.

Once the patient adapts to using the mask, most report “fantastic” results, he said. For those withless serious sleep problems, listen to your mother, McGlothen said. She used to tell you to go to bed at the same time and not to eat a big meal before bedtime.

In addition to the flu season, the holiday season has arrived. For many people, that means parties, later hours, more shopping and added stress. Adequate sleep is even more important, McGlothen said, because sleep is restorative.

“Few things keep your immune system in good shape as much as a good diet, good sleep and exercise. That keeps your immune system strong,” he said.

“Everyone needs every advantage they can get to keep their immune system as strong as they can.”

For more information, call (937) 440-7168 or visit www.sleepfoundation.org.