Sleep Disorders and Treatment

Insomnia
Pic by cottonbro

In adults, sleep disorder causes are many. Sleep disorders in adults are especially common among middle-aged men, who are at an increased risk of sleep apnea. Sleep apnea can lead to serious complications like stroke and heart attack. Sleep apnea affects more men than it does women, who usually have milder symptoms. In adults, sleep disorder causes can range from psychological and emotional to medical and physiological, such as sleep deprivation.

Sleep Disorders

Sleep deprivation, for many people, is defined by oversleeping. Overeating and being unable to sleep are both symptoms of sleep deprivation. Overeating is a symptom of depression and other emotional conditions. Depression also leads to insomnia, which is a sleep disorder that leads to depression.

Sleep deprivation, of course, is not the only sleep disorder. Sleep disorders can result from physical and emotional disorders. Physical disorders include conditions like hypertension, asthma, high cholesterol, high blood pressure, diabetes, heart disease, and obesity. Emotional conditions may include stress, depression, and anxiety. Medical conditions like a tumor, a heart valve, and growths in the throat can cause sleep disorders. Psychological conditions include phobias, generalized anxiety, post traumatic stress disorder, and eating disorders.

When you suspect you are suffering from a sleep disorder, visit your doctor for a thorough medical examination. Your doctor will look for signs of sleep disorders and will also do testing to determine the cause of the sleep disorder. If your doctor diagnoses you with any type of sleep disorder, it is best to talk to him or her about the treatment options. Treatment for sleep apnea may include:

Continuous Positive Airway Pressure: CPAP is an option for treating sleep apnea. CPAP masks are used to provide continuous flow of pressurized air into the nasal passages, preventing obstruction of breathing during sleep. Your doctor will instruct you on how to wear the mask and what to expect. It takes about 30 minutes per night to wear the mask, although it is most comfortable to wear while sleeping.

Snoring Chin Straps: Snoring chin straps are used to keep the upper jaw in line with the throat. and mouth during sleep. Snoring is a condition in which the soft tissues of the mouth relax and collapse, creating a loud snore. Chin straps keep the mouth closed and keep the soft tissue from collapsing.

Continuous Positive Airway Pressure Therapy: CPAP treatments can also include an iontophoresis (pressurizing the airway) through a tube inserted into your nose. This treatment can be done in a sleep study or as part of an overnight stay at a sleep center. This treatment will increase your breathing capacity to compensate for air that is not being able to be inhaled. Iontophoresis has also been shown to improve sleep apnea, even with age, helping you to sleep throughout the night and improving sleep quality.

There are many other sleep disorder treatment options available. Each person should talk to their doctor to make sure they know the options that are right for them. Each case of sleep disorder may require a different treatment option.

Another area that has opened up as sleep disorder treatment options is hypnosis. The process is similar to hypnotherapy, but more of an exercise regimen rather than a medical method. Some of the benefits of hypnosis include increased relaxation, the ability to help you better cope with stress, improved focus, and improved memory. It also helps people relax the mind and body so they can better cope with stressful situations. It is most often effective for treating insomnia and sleep apnea.

If you or someone you know may be suffering from a sleep disorder, it’s important to know the treatments available. and the best way to seek help. Once you have the information, you can find a solution to your problem and get to sleep!

There is hope for those who suffer from sleep disorders. It’s up to you to choose what is best for you and your symptoms. You can learn all of the steps needed to help yourself.

Remember that sleep disorders can’t be ignored or treated alone. You can find the right information, get help, and find the right treatment. treatment that works for you. A little research will go a long way.

Insomnia

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Relaxing sleep

Most adults sleep for nine hours, although babies may sleep up to ten hours or more. The amount of time you sleep affects your state of mind and health, as well as the quality of your waking hours. If you need to get a good night’s sleep, you need to sleep well in order to feel refreshed when you wake up. A good night’s sleep allows your body to heal itself, so you can have a healthier life. Many people try various methods to help them fall asleep and stay asleep, but many don’t know that they can make themselves relax enough in the early hours of the morning to sleep longer without interruption.

Importance of relaxing sleep

At the end of a sleep cycle, most people wake up feeling tired and lethargic. This tiredness will eventually wear off, but it is likely that you will not have the energy to continue your day and will need to eat breakfast before heading out the door. For this reason, it’s important to start the day as deeply relaxed as possible, and sleep as much as you need in order to keep your body at its peak during the day.

Relaxation is an essential part of sleeping, because it allows your brain to settle down, so it can prepare itself to go to sleep naturally. When you are relaxed, you tend to remember everything more clearly and easily, which will improve your memory, concentration, and focus in the long run. Some of the most relaxing activities include reading a book, listening to peaceful music, or simply thinking about nothing and everything.

How to relax for a relaxing sleep

Meditation is a form of relaxation that you can do in your own home or in a quiet place. You can listen to your favorite song, close your eyes, and focus on nothing at all. This is a natural way to relax your mind and body and will help you sleep more peacefully at night.

Relaxing sleep

You can also try to relax by breathing in and out gently to release any stress and tension from your muscles. This will help you get rid of the tiredness after you have fallen asleep. You can use your hand to massage or rub a part of your body while breathing into it. This will work similarly to doing a breathing exercise to calm your body, although you won’t be physically moving your muscles.

Another way to relax yourself before you go to bed is to focus on a single object, sound, or image for a few seconds, then breathe into it deeply. Repeat this several times. Do this several times a day, and your muscles will become accustomed to the sound and you will notice that you are able to feel a difference in your sleeping position. By concentrating on a single thought or emotion, your brain will be able to focus on it, allowing your entire being to calm down, and drift away into a deep sleep.

One final relaxation technique you can try is to read to yourself for fifteen minutes each night. You can listen to relaxing music, or just listen to the sounds of nature. By reading to yourself while you read, you will become aware of the sounds, rhythms, and textures of the words, and allow your mind to calm down. This is particularly effective if you have trouble falling asleep at night.

These relaxation techniques are simple and easy to do and will allow you to sleep longer and better. If you find yourself needing to stay awake through the night, it is important to remember that there are many different things you can do to help you relax. before bed so that you can get the best quality and quantity of restful sleep possible.

 

Insomnia An essential guide to end sleepless nights

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How To Sleep Better – Learn How To Sleep Better

If you are like millions of people around the world, your sleep pattern can easily be affected by things outside of your control. Whether you have an unpredictable work schedule or have been taking certain prescription medications, it is important to understand the effects that insomnia can have on your life. This article contains some sleep tips to help you get that much-needed rest and learn how to sleep better.

How to sleep better

One of the things that people can never escape in this world is stress. In order for the body to be recharged for the next day’s challenges, it is important to de-stress and get a good night’s sleep.

In accordance with Mark Stibich, Ph.D, sleeping is an important function in keeping the body strong and up for anything. To be specific, it is responsible for cellular repair, muscular repair, energy, memory, concentration, etc.

Constant sleep deprivation increases the body’s risk of having infections, cardiovascular disease, diabetes, obesity, and other diseases. With the different distractions in life, having good quality sleep every night can be a difficult one for some people. Therefore, it is important to wind down.

The following are some of the best ways to wind down:

Turn Off What Must Be Turned Off – 2 hours before bedtime, turn off the computer and TV. The stimulation coming from this kind of electromagnetic stress will keep the mind ticking into the late hours of the night, causing to be more aggravated and stressed.

Pamper Yourself – After a hard day’s work, one needs to pamper oneself by simply taking a hot bath or shower. The warm water can relieve achy and tired muscles. In order to soothe the entire body completely, one can also add in lavender shower gel into the tub. To make the bathing moments more special and invigorating, set the bathroom with scented candles. When done, apply the favorite lotion to the skin and go to bed. But don’t forget to dry hair.

Breathe Deeply – Before going to bed, one needs to engage in meditation or a deep breathing exercise. Doing so will aid in lowering one’s heart rate, thus resulting in a more relaxed and calm state of mind. In every deep and long breath, one take can also have a chance to release all the physical and mental stress.

Take Time to Read – Before going to bed, a person should try to read favorite magazines or books. This will not just take the mind to a positive state but will make a person sleepy as well. Therefore, he will fall into deep slumber more easily.

Drink Tea – A hot tea prior to bed will surely soothe and invigorate the senses. Its warmth will help slow the body’s system and lull into a deep sleep. A person should not drink coffee because it will make him awake all night due to its high caffeine content.

One of the best ways to give oneself a treat is through winding down. By following the ideas mentioned in this article, one will surely have the most relaxing and deepest slumber ever.

Insomnia

How to sleep better

People are always looking for easy ways to improve their lifestyles and to answer the question “how to sleep better.” Research has demonstrated that sleep deprivation can directly impact memory and brain function. Without enough sleep, people may not be able to think clearly or remember things. Sleep quality is key to physical recovery, mental functioning, and achieving successful academic and professional success after surgery.

The best way to find how to sleep better is to first understand what causes insomnia. When people are chronically tired throughout the day, they can suffer from various mental health problems, including stress and depression. Insomnia is the most common type of sleep disorder, affecting about 75 percent of people who experience sleep problems.

Other sleep problems include fibromyalgia and chronic fatigue syndrome. Fibromyalgia can have serious consequences when left untreated. Chronic fatigue syndrome is related to poor mental functioning, making it difficult to function daily. Many of these problems are treated with prescription medication. It is important to determine if insomnia is the cause of the sleep disorder.

Learning how to sleep better includes a change in lifestyle. Some people get by with changing certain habits. For example, they might sleep on their back instead of their side, or avoid alcohol and caffeine to help them sleep at night. These tips are good ideas to keep in mind, but there are also a few natural techniques that work just as well.

To improve your sleep quality, one of the simplest methods involves getting a consistent amount of sleep each night. Most people will wake up every two to three hours before their body time. Avoid being woken up by loud noises, such as televisions, alarms, or alarms in general. Keep the room dark. Get the temperature around you comfortable and do not allow people to interrupt your sleep. If you need to read, go ahead and do so in short bursts and read at a comfortable reading pace.

Another way to learn how to sleep better is to keep track of your sleep patterns. If you know how many hours you slept and how long you have slept each day, you will be able to set a routine for yourself what works for you. Learning how to sleep better will also help you get quality sleep each night.

How to sleep better doesn’t take too much time, but is something you should put into place to ensure your recovery. Taking care of yourself and following a healthy diet can help you achieve a balanced sleep schedule.

When you are dealing with sleep problems, the first thing to consider is what causes them. Are you fatigued throughout the day? If so, try taking a nap. Or if you are easily irritated, consider avoiding certain situations that could irritate you.

Your sleeping habits can affect your sleep quality. If you sleep on your back each night, try to switch to a sleeping position that provides more support. Sleeping on your sides and back may make you feel more comfortable with your sleeping position, reducing pressure on your neck and back.

Learning how to sleep better also includes improving your mental functioning. Your health can impact your sleep quality. For example, people who have depression, anxiety, and stress are more likely to have sleep disorders than those who are mentally healthy. In addition, being exposed to environmental factors that interfere with your sleep (like loud noises and lack of darkness during the day) can affect your sleep.

Learning how to sleep better can improve your quality of life. You might find that if you follow a healthier lifestyle and eat a healthy diet, you can sleep easier at night. You can even start improving your mood and feel healthier and more alert. Getting the sleep you need can help you maintain a healthy lifestyle. Many people are surprised when they learn how much better their quality of life is when they take the time to learn how to sleep better.

 

Insomnia An essential guide to end sleepless nights

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Insomnia: An Essential Guide To End Sleepless Nights

InsomniaPhoto by  cottonbro

Introduction

There are so many reasons why people need to get a good night’s sleep. In fact, it is not just designed for physical health, but for the mental, social, emotional, and spiritual health as well.
By simply having a good quality sleep every night, the quality of one’s life will also improve.

The amount of sleep humans need greatly varies with every person, yet on average, an adult must have 8 sleeping hours. Some people have the ability to do well in school or at work with only 6 hours of sleep, while others require 10.

According to the National Sleep Foundation, all people need to get the right sleep because this is how the body recuperates all the energy it has lost after a tiring day.

What is Insomnia?

Insomnia is the difficulty of falling asleep and staying asleep. It refers to the types of restlessness a person suffers at different points of his or her sleep cycle.

In other words, insomnia is defined as the incapability to sleep, not depending upon the number of sleeping hours, but on the quality of sleep.

Thus, even if a person is able to sleep 8 hours during the night, but feel tired when he wakes up, that means the person might be suffering from insomnia. 

Types of Insomnia

  1. Acute Insomnia:

This type of insomnia doesn’t last for a prolonged time. Instead, it only happens due to certain factors or events during a specified period of time.

2. Chronic Insomnia

It’s a prolonged kind of insomnia that occurs at least three nights per week and lasts for at least three months. Usually, this occurs when a person is facing a significant change in his environment, physically or mentally.

How Insomnia Can Affect the Body

Psychologists and scientists who conducted studies on sleep disorders have found out that sleep deprivation can have an adverse effect on the following:

Metabolic Functions – The processes required for a living organism’s maintenance.

The Immune System – This system is a defense mechanism that is made up of a large network of organs, tissues, and cells working together to give the body shield from any infectious organisms like toxins, parasites, viruses, microbes and bacteria.

Cardiovascular System – This system comprises of capillaries, blood and heart vessels, veins and arteries. It transports gases, metabolic wastes, hormones and foods to and from the cells.

Nervous System – The brain, an integral part of the nervous system, controls everything concerning the body such as fundamental functions, sensations, emotions, thoughts and actions.

Insomnia Symptoms

Insomnia
Pic by cottonbro
  • Difficulty in falling asleep
  • Not feeling well-rested after a night’s sleep
  • Lack of energy or fatigue at different moments of the day
  • Irritability, depression or anxiety
  • Difficulty paying attention, focusing on tasks, or remembering
  • Increased errors or accidents

Those with insomnia will feel the lack of energy, fatigue at different moments of the day, facing difficulty in concentrating on tasks, experiencing terrible mood disturbances, impaired memory, slowed speech and having a low-performance level in the workplace.

Disinhibition pertains to poor risk evaluation and lack of self-control. It commonly results to a reduced ability in managing or editing their response to a certain situation.

A human body requires rest to rejuvenate both mind and body. A lack of rest in either one of them will result in fatigue and various mental illnesses. Although they are terribly exhausted to the core, they still fail to fall asleep or stay asleep due to different causes.

Insomnia Causes

Common causes of insomnia

  • Stress
  • Mental health disorder
  • Poor sleep habits
  • Medical condition
  • Medication

The difference lies in the intensity of emotions a person experiences for a set amount of time.

Besides that, underlying medical conditions can also cause insomnia. Fortunately, insomnia is treatable in most cases.

These medical conditions can be either severe or mild, inducing insomnia to occur at a different point in a person’s life. These symptoms include nasal allergies, sinus allergies, lower back pain, overall chronic pain, gastrointestinal problems, arthritis, asthma, and other neurological problems.

The stress on the patient’s body will cause the mind to stay awake for a longer period of time. For instance, those who catch a cold will realize that they are staying awake for the majority of the night or they might find themselves waking up frequently. Both of these factors can result in a person having a severe lack of sleep and rest. They might try to relax while having a cold, but insomnia will prevail.

Physical pain can also cause insomnia as the body cannot get into a comfortable position to rest. This situation is typical when a person experiences any pain in his body. The best way to fall asleep and stay asleep fast is to get the body in a comfortable position in bed. It will also aid in healing and ensure a more productive sleep. Otherwise, the person might find himself in a constant battle to fall asleep and even opt for unnecessary medication if he can’t get into his best sleeping posture.

With all of these different causes in mind, we can now move on to the cure.

 

Cure: Home Remedies

  1. De-Stress
  2. What to eat?
  3. What to drink?
  4.  Exercises

 

  1. De-Stress

One of the things that people can never escape in this world is stress. In order for the body to be recharged for the next day’s challenges, it is important to de-stress and get a good night’s sleep.

In accordance with Mark Stibich, Ph.D, sleeping is an important function in keeping the body strong and up for anything. To be specific, it is responsible for cellular repair, muscular repair, energy, memory, concentration, etc.

Constant sleep deprivation increases the body’s risk of having infections, cardiovascular disease, diabetes, obesity, and other diseases. With the different distractions in life, having good quality sleep every night can be a difficult one for some people. Therefore, it is important to wind down.

The following are some of the best ways to wind down:

Turn Off What Must Be Turned Off – 2 hours before bedtime, turn off the computer and TV. The stimulation coming from this kind of electromagnetic stress will keep the mind ticking into the late hours of the night, causing to be more aggravated and stressed.

Pamper Yourself – After a hard day’s work, one needs to pamper oneself by simply taking a hot bath or shower. The warm water can relieve achy and tired muscles. In order to soothe the entire body completely, one can also add in lavender shower gel into the tub. To make the bathing moments more special and invigorating, set the bathroom with scented candles. When done, apply the favorite lotion to the skin and go to bed. But don’t forget to dry hair.

Breathe Deeply – Before going to bed, one needs to engage in meditation or a deep breathing exercise. Doing so will aid in lowering one’s heart rate, thus resulting in a more relaxed and calm state of mind. In every deep and long breath, one take can also have a chance to release all the physical and mental stress.

Take Time to Read – Before going to bed, a person should try to read favorite magazines or books. This will not just take the mind to a positive state but will make a person sleepy as well. Therefore, he will fall into deep slumber more easily.

Drink Tea – A hot tea prior to bed will surely soothe and invigorate the senses. Its warmth will help slow the body’s system and lull into a deep sleep. A person should not drink coffee because it will make him awake all night due to its high caffeine content.

One of the best ways to give oneself a treat is through winding down. By following the ideas mentioned in this article, one will surely have the most relaxing and deepest slumber ever.

 

2. What to eat?

Insomniac
Photo by Trang Doan

Proteins and Carbohydrates

Foods rich in carbohydrates like bread and pasta can make one fall asleep easily. They perfectly work with proteins to stimulate sleepiness, making combinations like crackers and cheese, cereal with milk, or toasted peanut butter great bedtime snacks. However, eating a large meal with a high amount of carbohydrates before bedtime can make one feel tired. One should also limit the protein consumption before going to bed because foods rich in it contain tyrosine, a type of amino acid that rouse the activity of the brain.

Dairy Foods

Yogurt, cheese, and milk are some of the foods that are rich in tryptophan, a type of amino acid that converts to serotonin and melatonin—both considered as good sleep inducers.

Peanuts, Poultry, Bananas, and Oats

Just like dairy foods, peanuts, poultry, bananas, and oats also contain tryptophan. Low-protein and high-carbohydrate meals are also believed to increase tryptophan levels.

Spicy Foods

These foods usually stimulate heartburn, which may keep a person awake all night long. So, if the body is not quite comfortable with spicy foods, then the person need to avoid them because his sleep quality will be at stake.

Caffeine and Energy Dips

The energy of the body naturally flows and ebbs throughout the day. In accordance with the National Sleep Foundation, there are common times for sleepiness—specifically 2 a.m. and 2 p.m. Taking a nap, especially in the afternoon, will help balance the energy and guarantee a normal duration of sleep at night. It is also crucial to plan caffeine intake around the sleep patterns. Just like sugar, a high amount of caffeine makes valleys and peaks of energy that may disrupt the sleep patterns. Drinking a small amount of caffeine throughout the day is also proven helpful when it comes to sustaining energy.

Circadian Rhythm

Primeval survival intuitions associated with food availability can reorganize the patterns of the sleep or circadian rhythm. By simply fasting for about 16 hours will trigger the brain that food is in short supply. Upon eating the food at a certain time that a person wish to be awake, the body will think that food is really present during that time, and will reorganize the pattern of his sleep. This is by far one of the most functional tricks that will help alter a sleep schedule for a time zone change, exercise routine or job change.

 

3. What to drink?

Coffee

The main ingredient in coffee is caffeine. This is popularly known as the most common drug in the world because it is a stimulant that works by increasing the body’s energy levels. Research shows that coffee drinkers suffer from a wide range of sleep disorders such as apnea, insomnia, and narcolepsy.

Coffee can make a person feel energetic the whole day, but it can make him feel restless the moment he goes to bed.

Alcohol

It is believed that drinking alcohol before going to bed will make a person feel relaxed and easier to enter dreamland. This may be true to others, but studies show that this beverage can disrupt sleep and increase the tendency to snore. According to London Sleep Centre scientists, it acts as a sedative but can disrupt the body’s sleeping pattern.

Those who sleep under the influence will feel like they have been in a deep sleep, but they have actually been deprived of rapid eye movement (REM) sleep.

What is alarming nowadays is that so many people have become dependent on alcohol in order to sleep. Experts claim that this is very dangerous to the body because it can lead to addiction and worse, insomnia.

The Relationship of Alcohol and Snoring

Many people think that by drinking too much alcohol, they will immediately fall into a deep sleep. As aforementioned, since it is a sedative, it can cheat the body out of good quality sleep. This is the reason why people who drink alcohol still get tired right after 8 to 9 hours of sleep.

Studies show that alcohol can turn a non-habitual snorer to a habitual one and worse, it can increase his/her tendency to suffer from apnea. This is because alcohol makes the tissue around the nasal passages and throat relaxed, thus making the soft tissue to vibrate and move.

 

4. Exercises

People suffering from this pesky sleeping disorder usually resort to medication, as it is convenient and offers quick results. However, the major drawback of medicines is that they can be very addictive.

Good thing, there are some healthy alternatives that can help you to be free from insomnia without spending a fortune and exposing your body to risks and side effects.

Thanks to Exercises

By simply stretching the muscles and moving the joints, one will no longer feel like he is a living zombie due to the inability to sleep. The following are some of the most ideal exercises that will give the body a boost and set the sleeping pattern on the right track:

Stress Relaxation Exercises – The key to having a good night’s sleep is relaxation. One of the most common and effective relaxation strategies is to count backward. In doing so, the excessively active neuron activity in the brain will be deactivated, so the person will become bored and go off to a deep slumber. But wait. If someone doesn’t want to count backward, he can just count sheep instead.

Breathing Exercise – one can also perform a deep breathing exercise involving the ribcage, lower back, lower abdomen, and chest. By simply inhaling deeply and fully, the parasympathetic nervous system which controls relaxation will be affected. This will result in sleep and comfort. In addition, since the person is inhaling more oxygen amount, his supply of the blood increases within the brain and body. As a result, the essential nutrients which aid to sleep better properly flow to the brain. This exercise is taught in Art of Living and Reiki.

Muscle Relaxation Exercise – This is by far the simplest exercise that can help a person avoid insomnia. All he needs to do is tense his muscles to the toes and relax them suddenly. When all the muscle groups are relaxed, he will not find it hard to enter dreamland. Acute stress will cause the muscles to have high tension. So, when the muscles are relaxed and tensed, the level of tension will drop below the normal level, thus helping to achieve a higher level of relaxation. However, he must be comfortable prior to performing this kind of exercise.

Insomnia
Photo by Andrea

Meditation – This is another effective exercise that can treat a person suffering from insomnia. All he has to do is work on the basic meditation aspect whereby he is concentrating on his breathing, on an object, or on a word. This activity will pave the way for him to have peace of mind and relaxation. Bear in mind that visual imagery is a great strategy that will aid him to distract his mind from your current problems.

By simply having a good quality sleep every night, the quality of life will also improve. However, this will only be possible if an insomniac person will fix his lifestyle and eat a balanced diet. In other words, the quality of sleep a person will get will depend on the everyday choices he makes and on how he live his life.

 

The information given above is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. It is for general information only.

 

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