Authors: Stephanie M. Stahl, Ninotchka Liban Sigua
Categories: Patient Education
Source: ATS Scholar
Authors: Stephanie M. Stahl, Ninotchka Liban Sigua
Parasomnias are unusual movements or feelings that happen while going to sleep, while asleep, or while waking up from sleep. They are classified as rapid eye movement (REM) parasomnias or non–rapid eye movement (NREM) parasomnias, depending on the stage of sleep when they occur. They can occur at any age. Parasomnias are concerning because they can lead to disrupted sleep, injuries, or poor health effects.
NREM parasomnias are listed in Table 1. They include sleepwalking and sleep terrors. They happen when a person partly wakes up from deep sleep. NREM parasomnias occur earlier in the night. They are more common in people with a family history of similar disorders. Safety is a concern with some NREM parasomnias because walking outside the bedroom, and injuries can occur. Sleep terrors may be worrisome for a family member. With sleep terrors, the person involved, who is often a child, may scream and appear scared.
REM parasomnias are described in Table 1. They include REM sleep behavior disorder (RBD). You may have RBD if you answer “yes” to the following “Have you ever been told, or suspected yourself, that you seem to ‘act out your dreams’ while asleep (for example, punching, flailing your arms in the air, making running movements, etc.)?” Safety is a big concern with RBD. If you have RBD, you can injure yourself or others because you are involved in your dream. This means that you are not aware of your surroundings, including anyone else with whom you share the room. Safety precautions must be taken.
Safety is a priority with parasomnias. You need to have a safe sleeping space to decrease the risk of injury to yourself and others. Recommended parasomnia safety precautions are listed in Table 2.
Lack of sleep, a variable sleep schedule, stress, and sleep disturbances increase the risk of parasomnias. Therefore, you should do the •Get adequate sleep. Recommended hours of sleep per night are listed ○Toddlers (1–2 yr old): 11–14 hours○Preschoolers (3–5 yr old): 10–13 hours○School-age kids (6–13 yr old): 9–11 hours○Teenagers (14–17 yr old): 8–10 hours○Adults (18–64 yr old): 7–9 hours○Adults (⩾65 yr old): 7–8 hours•Go to bed about the same time every night.•Wake up at the same time each day.•Reduce stress. Try relaxation techniques and mindfulness meditation.•Practice good sleep and daytime habits that decrease sleep disturbances. These include the ○Avoid bright lights and electronics within 2 hours before bedtime.○Keep your bedroom dark during sleep.○Get sunlight exposure in the morning.○Eat a healthy diet. Limit processed foods and added sugars. Eat more plant-based foods. Pick foods higher in protein and fiber.○Exercise, but not in the few hours before sleep.○Silence your phone and avoid noises during sleep.○Avoid alcohol and nicotine.○Avoid caffeine within 8 hours of bedtime.•Treat other sleep disorders that cause sleep disturbances, such as sleep apnea and restless legs syndrome.•Review your medications with your healthcare provider to determine if any could be adding to sleep disturbances or parasomnias.
Although doing the above can reduce parasomnias, sometimes additional treatment may be recommended by your healthcare provider.
•If you are having concerning movements or feelings during sleep, talk with your healthcare provider. You may need further evaluation to determine the possible cause and if treatment is needed.•Take safety precautions.•Get enough sleep, have a regular sleep schedule, and practice good sleep habits.•Treat other sleep disorders, such as sleep apnea.•Review your medications.
•American Thoracic Society ○https://www.thoracic.org/patients/patient-resources/topic-specific/sleep-problems.php•National Sleep Foundation ○https://www.thensf.org/sleep-health-topics/•American Academy of Sleep Medicine: Sleep Education ○https://sleepeducation.org/