Sleep is an inevitable part of life as far as our health and well-being are concerned. Sleep deprivation or sleep deficit can lead to physical and psychological problems. This might affect both your personal and professional life. The reason for your sleep deficit will vary from person to person. In this blog, we will look into different sleep disorders and how to kick out the sleeping disorders to catch some good sleep.
Different Types of Sleep Disorders
There are many types of sleep disorders. Insomnia, sleep apnea, Restless Leg syndrome, and narcolepsy are some of them. Read on to know more:
Insomnia – This is a condition where people find it difficult to fall asleep and stay asleep. This usually affects a person’s routine. It could be a short-term problem or may stay for long, maybe up to three months or more. It is associated with poor sleep hygiene, underlying diseases, anxiety, depression, stress, and lack of physical activity. Behavioural therapy and improving sleep habits can help in such instances.
Sleep apnea – This is a potentially serious condition in which you may face breathing difficulties. This makes the person feel uneasy and drowsy throughout the day affecting work efficiency. Sleep apnea is commonly seen in men than in women. Age and obesity play a major role in this condition. Maintaining optimal body weight and improving your lifestyle can help. However, in serious cases, a breathing assistance device like continuous positive airway pressure (CPAP) can be used at night to ensure undisturbed sleep.
Restless Leg Syndrome -This is yet another sleep disorder associated with a neurological problem. The person will have an overwhelming urge to move his/her legs, especially while sleeping makes it difficult to sleep comfortably. A doctor can prescribe you some medications that can help you in this condition along with lifestyle changes.
Narcolepsy – This is another sleep disorder that leads to excessive sleepiness or drowsiness, sleeps paralysis, or hallucinations in the daytime. The exact causes are still unknown. However, doctors connect this condition with genetic variations and abnormal signalling to the brain. Certain medications and antidepressants can help in recovering from this condition.
How to Kick off these Sleeping Disorders?
We all know that only good practices in life can make us healthy and long-living. Still, we struggle to bring those changes in our routine to make our life better. Bring some of these simple changes in your routine to experience long-term positive results in terms of good quality sleep. Here are some tips for you:
Create a Cosy and Comfy Sleeping Environment
A warm and welcoming bedroom will help you get a good night’s sleep irrespective of the sleeping disorders that you are affected with. The bedding plays a vital role in this regard. Experts from Wakefit opine that having a comfortable medium-firm mattress, pillows, and accessories are the main concern in this context. No one mattress fits all, the requirement will vary from person to person. However, make sure to get an appropriate mattress that fulfils your needs along with your partner’s sensibly.
Stay away from the Screen before Bedtime
Melatonin is a hormone that regulates our circadian rhythm that is commonly known as sleep wake-up cycle. Exposing to bright light will interfere with melatonin production making your brain alert and signalling as if it is not yet bedtime. Hence it is very important to stay away from all blue-light emitting screens at least half an hour before bedtime.
Make the Bedroom Cool and Dark
Use blind screens to make the room as dark as possible to stimulate melatonin synthesis. If your bedroom is close to any busy street, this will help in blocking the outside light entering your bedroom and disrupting your sleep. Similarly, keep the bedroom temperature between 160 C- 240C that is ideal for good sleep. Also, make sure to keep the blanket and quilt handy so that if you feel chill or warm you may use them accordingly.
Avoid any Kind of Stimulants
Stimulants like coffee, caffeinated drinks, and alcohol will make your brain stay alert. Stay away from all these in the late afternoon timings. Similarly, eat your dinner as early as possible at least 2 hours before bedtime so that your body will not be busy metabolizing your dinner at your scheduled bedtime. Also, make sure to have light meals for dinner that can easily digest.
Do Regular Exercise
If you lead a sedentary life, it is of utmost importance to incorporate some sort of physical activity regularly. Exercise not only induces sleep but also helps in stress management. You may also practice relaxation techniques like yoga, meditation, or breathing techniques to calm down your mind from external stress. Taking a warm water bath, reading a book, listening to your favourite music, and lighting scented candles in the bedroom can also have a huge impact on your sleep.
The above-mentioned tips incorporated into your routine religiously and maintaining a regular sleep schedule will help you keep the sleep disorders symptoms at bay. Only in the initial stages, you may find it difficult and over time it will eventually become a part of your habit. Even before you start noticing the changes in your habit, you would have started experiencing positive results in terms of quality of sleep.