Self-Managing Your Epilepsy Through Maintaining Healthy Sleep Habits:
Another major factor that could contribute to difficulty in controlling the frequency and/or severity of your seizures relates to fatigue. It is important that each of us maintain a regular and stable sleep schedule. Both clinical and research evidence suggests that seizures can be triggered when individuals become sleep "deprived," meaning, when they do not receive an adequate and sufficient amount of sleep.
How much sleep do I need?
The amount of sleep that's 'right' for each person can vary from one individual to the other. Generally speaking, the average person should receive approximately 8 to 12 hours of sleep. Some individuals, however, can adequately function (eg. effectively perform their daily life tasks, and not increase the risk of their experiencing seizures) with approximately 5 to 6 hours of sleep. By monitoring how you feel, both physically and emotionally immediately following and some time after your sleep, you will be better able to decide if you are receiving an adequate amount of sleep.
What is also beneficial is that you try to build a 'sleep schedule' that is consistent, meaning that you go to bed at approximately the same time each night, and that you sleep about the same amount of hours. Circumstances may arise, however, when you will not be able to maintain this regular sleep schedule. Towards the end of this section, more information will be provided in regards to some tips you can use to help maintain a more regular and consistent sleep schedule.
Why am I experiencing so much difficulty falling asleep at night?
While each person's situation is quite different, there are a number of possible reasons why you may be experiencing difficulty with your sleep patterns.
Some of these factors include the following:
- side effects from your anti-convulsant medication;
- biological and physiological changes which are occurring in your body as an effect of your seizures and that are also contributing to you experiencing sleep difficulties;
- experiencing actual epileptic seizure events during your sleep ("nocturnal seizures");
- stress and tension you are experiencing in your life;*
- you may actually be experiencing a form of a sleep disorder.
What can I do to help myself fall asleep more easily?
While every person and situation is different, there are some general ways that you can improve the chances that you will get a good night's rest. For example, if you wake up in the middle of the night and have trouble falling asleep, you might want to try to do some quiet activity - like reading a book, or watching television while lying in bed -- rather than 'tossing and turning' in bed trying too hard to fall asleep. These are only suggestions, however. As mentioned above, there are many different causes for insomnia, some more complicated than others. And because chronic fatigue and/or insomnia can contribute to an increase in the frequency and severity of seizures, it's likely best for you to visit your physician and let him or her know about your sleep difficulties so that he or she can assist you in finding the right treatment to improve your sleeping habits.
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