Trouble Sleeping? Tips and When to Contact a Doctor
As much as one-third of the country's population suffers from sleep disorders. The leading cause of sleep disorders is emotional turmoil, causing us to experience such sleep-related issues as insomnia, nightmares, and trouble sleeping through the night. If you're having trouble sleeping, there are steps you can take toward finally attaining the relief of more rest-filled nights.
There are a variety of ways to deal with sleep conditions. While non-prescription medications are often utilized and can be beneficial for some individuals, leading sleep professionals warn that, for many, such sleep aids can wind up causing more problems than they resolve.
If your sleep problems continue — if you discover you have difficulty concentrating, or if lack of sleep interferes with your regular routine — you might think about seeking relief by getting help from a sleep expert or mental health professional.
Suggestions for Getting a Good Night's Sleep
- Follow a routine schedule -- go to sleep and get up at the exact same time each day.
- Avoid taking cat-naps throughout the day.
- Try to exercise at regular times each day. Moderate exercise 2 to 4 hours before bedtime might enhance your sleep.
- To adjust your internal sleep clock, try to get some exposure to the natural light in the afternoon every day.
- Eat smart, prevent heavy dinners, and do not consume too close to bedtime.
- Avoid drinking caffeinated drinks late in the day -- caffeine is a stimulant that can keep you awake.
- Refrain from drinking alcohol close to bedtime or in an effort to help you sleep. Consuming even small amounts of alcohol can make it harder to stay asleep.
- Smoking in an effort to assist you sleep can have the opposite impact since nicotine is a stimulant.
- Do something satisfying before bedtime to assist you relax and get your mind off the day's responsibilities and unpleasant concerns.
- Take a relaxing shower or bath before bedtime and, if you like to utilize scents, consider utilizing lavender scented body soaps, creams or oils for its naturally soothing result.
- Avoid over-stimulation before you go to sleep. And just go to sleep when you're really tired. Do not attempt to force yourself to sleep, rather get up and "do something dull" then head back to bed.
- Be especially thoughtful about what end-of-the-night television shows you view and your bedtime reading choices. Prevent material that concentrates on problems that are troubling or that dwell on a subject that's currently causing you to feel concerned, worried, threatened, or scared.
- Listen to music you especially enjoy at bedtime. Play it at a low volume and ensure to choose music with specifically calming rhythms and relaxing lyrics.
- Consider buying an acoustic "nature sounds simulator relaxation machine" (normally under $20 at particular drug stores, or online stores like Amazon). Settings for such noises as "Spring rain," "mountain stream," "ocean waves," and "" summer night" can assist relieve end-of-the-day tension and serve as a natural sleep help.
- Create a comfy and safe sleeping environment. Make sure there are locks on all doors and smoke alarms on each floor.
You'll Gain Much More Than Just a Good Night's Sleep.
If, regardless of your efforts to "set the stage" for a good night's sleep, your problem continues, seeking professional help might offer you the relief you're looking for. You have a lot more to gain than relaxing sleep and a more peaceful state. Practically everything you can do to enhance your sleep also benefits your health by substantially decreasing your risk of depression, stress and anxiety disorders, heart attack, cancer, hypertension, diabetes, osteoporosis and comparable conditions and diseases.
Kinds Of Sleep Disorders
InsomniaInsomnia is the most common sleep disorder. Insomnia means insufficient or poor-quality sleep caused by one or more of the following:
- taking a very long time to fall asleep (more than 30 to 45 minutes).
- waking up sometimes each night.
- getting up and being not able to return to sleep.
- waking up too early in the morning.
- unrefreshing sleep.
Insomnia can be caused by tension, environmental sound, severe temperature levels, change in the environment, medication side-effects, or sleep/wake schedule changes like jet lag.
Sleep apnea describes repeated episodes of not breathing for at least 10 seconds throughout sleep (apneic episodes). The most common signs are loud snoring while sleeping and extreme drowsiness throughout the day.
Sleep apnea normally is caused by a clog (blockage) in the nose or mouth (upper air passage). The clog may be brought on by problems of the nose, larger-than-average soft tissues in the throat, or bigger tonsils and adenoids.
Sleep apnea might also be brought on by unusual electrical signals from the brain to the muscles used to control breathing. The cause of this type of apnea (central sleep apnea) normally is unidentified.
A medical professional specializing in sleep disorders can suggest and make a definite medical diagnosis treatment. A wide variety of treatments are offered, including devices that assist you remain off your back when sleeping, medication, and surgical treatment.
Narcolepsy is a sleep condition that causes sudden sleep attacks which may happen during any type of activity at any time of day. These sleep attacks can occur several times a day and may last from a couple of minutes to several hours. An individual may fall asleep while engaged in an activity such as eating dinner, driving a car and truck, or continuing a conversation.
Narcolepsy usually starts during the teen years or early adult years and can continue throughout life. Medications might be used to help avoid sleep attacks and episodes of muscle weakness, however, the disorder seldom disappears completely.
Restless Leg Syndrome (also called nocturnal myoclonus)
Individuals with Restless leg syndrome have a feeling of pain, aching, or jerking deep inside their legs. Jerking motions may impact the toes, ankles, hips, and knees. Moving the legs or walking generally eases the pain momentarily.
Restless leg syndrome regularly causes sleep problems, such as insomnia and unrestful sleep, since the signs usually take place while the individual is asleep or is trying to drop off to sleep. The twitching or jerking leg motions may wake an individual up. The cause of restless legs syndrome is often not known.
So If you experience symptoms of any of these disorders regularly, please see help from a sleep expert or mental health professional.