Your nights are restless; your days are exhausting: how to react? How not to fear the moment of going to bed? Some good reflexes can help you better manage your nights to get better sleep:
Here are five interesting, good tips:
1. Avoid Sleeping Pills:
The accumulation of nervousness can lead to taking sleeping pills to be able to sleep finally. While the use of a drug aid is an acceptable measure to go through a difficult course, it is not a good long-term solution because of the change in sleep that it causes and possible side effects, adverse cognitive effects, tolerance, dependence, loss of product action.
2. Turn Off All Screens:
These gadgets, television, computer, mobile phone, tablet are all disruptive to sleep. At bedtime or in case of insomnia, take a book and let yourself be carried away by the story. Avoid thrillers if you have a very sensitive soul.
3. Get Out of Bed:
It’s been a while since you turn and go back to bed, you can leave your bedroom, which has become too anxiety-provoking, and takes a book, listen softly to the radio to get away from it and stop anything that will upset you. At the first signs of sleepiness, go back to bed quietly and let yourself go.
Avoid getting upset, annoyed as it does not solve the problem and most especially, do not think of the consequences of your lack of sleep on your day. Just think of absolutely nothing and relax.
In this case, focus on your breathing, slow and deep. Be aware of the circuit that follows the air in your body, your belly that inflates and deflates. Many techniques can help you: yoga, mindfulness meditation, sophrology.
5. Adopt a Healthy Lifestyle:
More generally, lifestyle is often implicated in sleep disorders. For maximum sleep, get some fresh air, play sports, do not overuse exciting coffee, tea, sodas, eat light in the evening, promote relaxing activities in the evening. Go to regular schedules, install a reassuring routine. Have you tried everything? Do not hesitate to talk to your doctor who will guide you to a solution tailored to your needs.
In the case of insomnia, apnea, or other disturbances, it is advised to people with these sleep disorders to go and talk to their doctor. He can then direct them to a sleep specialist to perform tests. Be careful, however, with waiting times that can be very long for these specialists.
What Can Be Done against Sleep Disorders?
The most common reflex is to take sleeping pills, but it is advisable to take modafinil which can be gotten from the RXShopMD. The pill suppresses slow-deep or paradoxical sleep and keeps you alert at all time. Other milder and non-medicated methods exist. There is light therapy (artificial light therapy), sophrology (a relaxation technique by breathing) or cognitive and behavioral therapies (CBT). These last ones make it possible to “reclaim” one’s sleep and to learn how to manage the sleep/wake rhythms.
Causes of Sleep Disorder
Several conditions, disorder, and diseases can disrupt sleep. In most cases, a sleep disorder may be as a result of an underlying medical issue.
Allergies and Respiratory Problems
Colds, allergies, and upper respiratory diseases can make breathing difficult at night. This difficulty to inhale through your nose can translate to sleeping challenges.
Nocturia (frequent urination) may upset your sleep by making you wake up during the night. Hormonal imbalances and urinary tract infections may add to the development of this condition. (Make sure to consult your doctor if bleeding or pain accompanies your frequent urination)
Constant pain can make sleeping difficult. It may even wake you up from sleep. Some of the reasons for chronic pain include:
- incessant fatigue disorder
- Inflammatory bowel disease
- incessant headaches
- Back pain
In most cases, chronic pain can worsen from constant pain. For example, doctors believe fibromyalgia may develop in connection sleep disorder.
Stress and Anxiety
Stress and anxiety impede sleep quality. It can make sleeping or remaining asleep difficult. Sleepwalking, nightmares, or sleeptalking may also upset your sleep.
Different Types of Sleep Disorders
There are various types of sleep disorder. Some can be as a result of underlying health conditions.
Insomnia means the failure to sleep or to stay asleep. It may be brought about by stress and anxiety, hormones, or digestive issues. It might also be a symptom of another condition. Insomnia can be dangerous for your general health and may cause:
- Lack of concentration
Insomnia is generally classified into three types:
Chronic- This is when insomnia occurs all the time for at least one month.
Intermittent- Happens when insomnia occurs periodically.
Transient- which is when insomnia goes on for only a couple of nights at any given moment
Sleep apnea happens with pauses in breathing during sleep. This causes the body to take in less oxygen. It can also make you wake up from sleep.
Parasomnias are a class of sleep disorder that brings about abnormal movements and practices during sleep. They include:
- Sleep talking
- Teeth gnashing or jaw clenching
Restless Leg Syndrome
Restless leg syndrome (RLS) refers to an overwhelming need to move the legs. A tingling sensation in the legs mostly follows this. While this can happen during the day, they are most predominant at night. RLS is regularly connected with certain health conditions, including ADHD and Parkinson’s disease.
Narcolepsy is mostly “sleep attacks” that happen during the day. This implies you will suddenly feel very worn out and sleep off abruptly. This disorder can also cause sleep paralysis, which may make you physically unfit to move right after waking up. Even though narcolepsy may occur on its own, it is also connected with some neurological disorder, for example, multiple sclerosis.
How Are Sleep Disorders Diagnosed?
Your doctor will initially play out a physical test and get to know about your symptoms and medical history. They will also arrange different tests, including:
- Polysomnography: a sleep study that assesses oxygen levels, brain waves, and body movements to determine how they upset to sleep.
- Electroencephalogram: a test that evaluates electrical action in the brain and identifies any potential issues related to this activity.
- Genetic blood testing: a blood test regularly used to analyze narcolepsy and other underlying health conditions that may cause sleep disorder.
These tests can be essential in deciding the correct course of treatment for a sleep disorder.