How to Deal with Sleep and Wake Disorders

insomniaA sleep disorder is a condition that occasionally impacts your ability to get enough sleep. While it is normal to experience difficulties sleeping frequently, it is abnormal to regularly have problems getting to sleep. To wake up feeling sleepy or exhausted during the day. Frequently having trouble sleeping can be a debilitating and frustrating experience. You sleep poorly at night which leaves you feeling dead-tired. However, in the morning whatever energy, you have quickly drains out throughout the day.

However, no matter how exhausted you feel at night, you still have trouble sleeping. And so the cycle begins again, taking a serious toll on your mood, efficiency, ability to handle stress and energy. Ignoring sleep illness and disorders can damage your physical health and lead to weight gain, impaired job performance, accidents, put a strain on your relationships and memory problems. If you want to feel your best, perform up to your potential, stay healthy, getting enough, and quality sleep is a necessity, not a luxury.

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Some of the common types of sleep disorders and problems include:

·         Insomnia: It is caused by anxiety and depression. Whatever the cause, improving your sleeping hygiene is inevitable.

·         Sleep apnea: Type of sleep disorder where breathing temporarily stops during sleeping hours awakening you frequently.

·         Restless legs syndrome: It is an irresistible urge to move your legs at night.

·         Narcolepsy: is a sleeping disorder that involves daytime uncontrollable and excessive daytime sleepiness.

Regardless of your sleeping challenges, a consistent improved sleep routine can translate into solving some of these disorders.

·     sleep disorder    Stick to regular sleep schedule: Maintain a routine for waking up and going to bed helps the body adjust to some of the sleeping problems. A biological support clock is required to help maintain the schedule.

·         Avoid naps: napping during the day might make you not have enough sleep at night. If you must nap then limit it to 30 minutes.

·         Limit alcohol, caffeine and nicotine: Like nicotine, caffeine is a stimulant, while alcohol might make you feel sleepy it interferes with the quality of your sleep hence it can lead to exacerbate sleep disorder. Stop using caffeinated beverages 8 hours before bed.

·         Quiet, dark and cool bedroom: When retiring to bed, use sound machines or earplugs to hide the outside noise. Use a fan to make the room cool and blackout curtains to keep or makes to block out lights.

·         Turn off screens one hour before sleep: The lights emitted by the television and tablets suppresses the body’s production of melatonin which can severely disrupt your sleep. However, instead try reading a novel or audiobook with s soft light.

·         Avoid late meals: Heavy rich meals can take a lot of work for your stomach to addition, spicy or acidic food can cause heartburns hence interfering with the quality of sleep. It is a good practice routine to eat two hours prior to bed.

·         Avoid stressful situations and stimulating activities before bedtime: These includes: arguments, vigorous exercise, and catchup up on work. Instead focus on quiet and soothing activities such as reading and listening to soft music while keeping lights low.

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