I always face problem in sleeping when a storm is going in my mind or a hard day at work. We often experience trouble to fall asleep because of depression, stress, some routine habits or even jet lag. As a result the 24-hour biological process that is circadian rhythm also called as sleep-wake rhythm disturbs.
All these sleeping problems are characterized as sleeping disorders.Sleeping disorders cause disturbance to your daily routine and overall health. Getting not quality sleep leads you mood swings, affect your efficiency of personal and professional life.
Unable to fall asleep or staying asleep is very common on particular days. May be due to hard day at work or college or having emotional disturbance. However, it’s a red flag if you experience this on regular basis. Sleeping disorders in other sense refer as inability of getting enough and quality sleep at night.
Some common types of sleep disorders are insomnia, jet lag, snoring, sleep apnea, Restless leg syndrome (RLS) and narcolepsy. Let’s see how to deal with sleeping disorders:
1. Learn stress management.It’s important to manage your stress, depression or anxiety for healthy and complete sleep. I know it’s very difficult to deal with depression and stress but combination of changing your habits, positive thoughts in life and some therapy will help you to deal with sleep disorders.
2. Make yoga and exercise your routine. A daily start with yoga and exercise energize you and helps you to start a refreshing day. It reduces and treats the effect of insomnia that causes disturbances in your sleep at night.
Despite of healthy mind and body, it helps to regulate sleep cycle. Also, with this you will be able to reduce and even heal your depression and stress.
3. Keep the track of your sleeping process. Observe your sleeping habits, at what time you go to bed and at what time you wake up. Also make a habit to notice daily activities you do as this can help you to diagnose the problem of sleep disorders.
There will be more chance to change your habits during day and bed time that cause sleeping disorder.
4. Say no to alcohol and caffeine. Alcohol or other caffeine at night time will lead you awakening more. It’s common to have a cup of coffee or a tea when you have trouble to sleep. But do not drink it before bed time, or at least 3-4 hours before.
5. Taking naps. Take a nap of 15 to 20 minutes in daytime. But avoid it after 3 o’clock. A short nap during a day make you feel rested and improve efficiency of doing daily activities.
6. Make a room for no-disturbance sleep. Make an environment comfortable for your sleep. A dark room with no noise is a best option to get you asleep properly. Avoid TV, phone or computer usage at least an hour before bed. The rays from computer, phone or TV can harm your eyes and also affect your sleep quality.
7. Try healthy dinner. Always keep your meal content low and healthy at night as much as possible. Including healthy foods, such as some salads or foods containing vitamins, proteins and fiber makes you feel full as well as helps you to sleep better. Try to avoid high carbs at night.
8. Take Therapy. Cognitive behavioural therapy, also known as CBT-I, is a therapy for insomnia that helps through creating comfortable environment to promote sleep, self-monitoring and developing mental strategies like positive thoughts about sleep.
For narcolepsy, use precisely measured CBD (cannabidiol) dosage. In case of sleep apnea, wear CPAP (continuous positive airway pressure) device to help breathing while sleeping. Some people take melatonin for better sleep cycle.
We all know benefits of healthy and quality sleep. By involving basic lifestyle changes, you can throw away sleep disorders easily. Plus, the guided beneficiary medications work as charm along with lifestyle changes.
Have a happy sleep tonight!