Extrinsic Sleep Disorders – Have you ever experienced excessive sleepiness during the day? There are several factors that may contribute to this condition such as staying up late because of work, going on a late night out with friends, or even taking care of your baby for that matter. When this happens, your circadian clock can be disrupted which is why you are experiencing excessive daytime sleepiness.
Circadian Sleep Disorders
Like it was mentioned before, our circadian rhythm is the one that dictates to us when our body needs to go into sleep mode, and when it should start waking up. However, there are certain types of sleep problems that can disrupt your nightly routine which can be categorized into two and these are:
Intrinsic sleep disorders
Intrinsic disorders refer to a person’s circadian rhythm being completely off the norm. These people are those who either go to bed early but wake up later or go to sleep and wake up earlier than the rest. These scenarios can happen later and later for each day or they can be fragmented.
Extrinsic sleep disorders
On the other hand, this type of sleep disorder refers to a person’s circadian rhythm being in sync with morning and nighttime routine but can be disrupted because of various factors such as work, personal routines, and the like.
Circadian sleep disorders
Circadian rhythm disorders refer to the disruption of one’s sleep cycle within a 24-hour period. Examples of these are shift-work sleep disorder, jet lag, delayed sleep phase syndrome, and irregular sleep-wake pattern.
Understanding Extrinsic Sleep Disorder Definition
Are you wondering what the extrinsic sleep disorder definition is? As the name suggests, extrinsic sleep disorders are those that occur because of environmental and behavioral factors that can affect your sleep quality. You’ve probably experienced this at some point when your sleep-wake cycle is disrupted because of a sudden change in your bedtime routine. Here’s what you need to know about the factors that can alter your circadian rhythm:
One example of this is the timing as well as the duration of your sleep. It’s true that the number of hours of sleep varies from one person to the next, but usually, experts recommend that you get at least 8 hours of good sleep per day. However, this can be affected by our poor sleep hygiene, social obligations, recreational activities, as well as your intent to sleep later at night.
An example of this is how you decorate your bedroom where you sleep at night. Is it conducive for sleeping? Or is it too cluttered to make you feel better at night?
Aside from extrinsic sleep disorders, which fall under the category of Dyssomnia, there are other sleep disorders that you need to consider such as Parasomnias where arousal disorders, sleep-wake transition disorders, and others are under.
Common Extrinsic Sleep Disorders
What types of sleep disorders can be considered as extrinsic? Here are a few that you should take note of.
This sleep disorder refers to a person having difficulty in falling asleep at night. They often toss and turn on their bed and are quite prone to excessive daytime sleepiness.
This example of extrinsic sleep disorder happens when your breathing is obstructed by the extra fatty tissues in your throat, or when you have an underlying medical condition that blocks your airways.
How To Combat Extrinsic Sleep Disorders
If your sleep phase disorder is preventing you from getting a good night’s sleep, you’re probably looking for ways on how to slip off to sleep easily. Here are a few tips to help regulate or correct your sleep-wake cycle.
Learn to relax
If you have an extrinsic sleep disorder, know that it is not a health issue to be concerned with unless that it has been going on for weeks. One way to avoid this is to learn how to relax at least half an hour before you go to bed to be in the right frame of mind as you lie down in bed.
Block any light
Since your circadian rhythm can be disrupted because of the appearance of any light, you might want to ensure that there are no lights entering your bedroom. Install block out curtains if needed.
Another tip to help you deal with your extrinsic sleep disorder is to add white noise to drown out other sounds in your room. You can add a fan too to help bring the temperature down.