Life is tiring regardless of what you do. Nothing is easy nor can anything be. You work hard, look after your family, and fight with all the stress that comes with it. All of this daily life suffering takes a break when you get a good night’s sleep. Having a good night’s sleep is very important. Every machinery in this world needs some rest and so does the human body. It gives you the strength to cope with the monotony of life. It releases the muscle tension and mind’s frustration, to get up again with a fresh mind and body. Good, deep sleep is vital for you to be physically and mentally fit.
If you get tired in the morning or you lose your energy before the end of the day, you may be sleep deprived. Sleep deprivation leads to problems like weight gain, tiredness, memory problems, and low energy efficiency. You cannot perform up to your actual potential. If you are having trouble sleeping, there is nothing to worry. There are plenty of things to try. At first, you need to find out the root cause of this problem. Many reasons can lead to sleeping disorders. To identify the cause of your problem, here are some symptoms that you can relate to:
Symptoms of Sleeping Disorder
Some of the symptoms of sleeping disorders are as follows:
- Difficulty staying awake: You might find it hard to stay awake throughout the day.
- Difficulty in driving, reading or watching television.
- Feeling depressed for no apparent reason.
- Frequent urge to take a nap during the daytime.
- Morning and afternoon fatigue.
In some cases, sleep disorders grow as a result of an underlying health problem. Some of the sleeping disorders are as follows:
Insomnia is a disorder whose major characteristics are difficulty falling asleep or staying asleep. The two types of insomnia are primary and secondary.
- Primary Insomnia: If a sleeping problem is not a result of an underlying health condition then it means he/she has primary insomnia.
- Secondary Insomnia: If another health condition or problem is causing a sleeping problem then it means he/she has secondary insomnia. Some of the health conditions that cause secondary insomnia are:
How long does it last?
There are variations in insomnia, namely, how long it lasts and how often it occurs. It can be:
- Acute Insomnia: If it happens for a short period then it means you have acute insomnia. It can last from a single night to a few weeks.
- Chronic Insomnia: If it occurs for an extended period of time then it means you have chronic insomnia. It can last three nights a week for three months or more than three months.
Home remedies include:
- Sleep schedule: Stick to your sleep schedule
- Exercise before sleeping: Exercise a few hours before bedtime.
- Eliminate daytime naps: Avoid taking naps during the daytime.
- Limit caffeine: Caffeine intake can make it harder for you to sleep.
- To avoid frequent urination in the middle of the night, avoid or limit drinking beverages before bedtime.
- Do not stay in bed if you are not sleeping.
- Cognitive behavioral therapy CBT-1: It can help you eradicate the thoughts that keep you awake. It is equally effective as sleep medications.
It is a sleep disorder characterized by excessive sleepiness, hallucinations and sleep paralysis. Narcolepsy occurs in men and women equally. It happens to 1 in 2000 people (a rough idea). The treatment of narcolepsy involves medications and behavioral changes. Most people do not understand this disorder. If you feel you have a sleeping disorder like narcolepsy, you should consult with a person who has it. This way you can diagnose if you have narcolepsy.
Some of the home remedies to treat narcolepsy are:
- Regular exercise: Exercise at least 4-5 hours before your bedtime. It can help you sleep better at night.
- Schedule short naps during the daytime: Schedule naps of at least 15-20 minutes. It will refresh you and reduce drowsiness for 1-3 hours.
- Sleep schedule: Make a proper sleep schedule and stick to it, during the weekends as well.
- Avoid alcohol and nicotine: These can worsen your symptoms, mainly at night.
3. DSPD Delayed Sleep Phase Disorder
When you are not able to fall asleep within at least two hours of when you want to, then it means you have DSPD.
The cause of DSP is still unknown, but a doctor can diagnose it by asking the symptoms.
- Change your bedtime schedule. For instance, shift your bedtime schedule 15-20 minutes earlier than your usual bedtime, to get your sleep back on track.
- Usage of appropriate lights: To get your desired sleep schedule, try using bright light therapy for about half an hour in the morning. Then keep dim lights during the night time as you prepare for bed.
- Avoid too much caffeine during the night, especially when it is near to bedtime.
- Avoid alcohol before bedtime.
- Try a sleeping place that is quiet and dark (up to your comfort).
- Stick to your schedule after you get on track because you might fall back to your older habits.
4. Sleep Apnea
It is a severe sleeping disorder in which breathing recurrently stops and starts.
Symptoms of sleep apnea
Following are the two main symptoms of sleep apnea:
- Loud snoring: If you snore loud (usually reported by your bedmate), you might have sleep apnea.
- You might feel tired even after a full night’s sleep.
You might face the following things if you have sleep apnea:
- Daytime fatigue
- High blood pressure
- Heart problems
- Diabetes (type 2)
- Liver problems
- Your partner can become sleep deprived if you have sleep apnea.
- CPAP masks (To deliver persistent and continuous air pressure).
- Some lifestyle changes. For instance, losing weight and quitting smoking.
- If you have nasal allergies, treat them as well.
Having a good night’s sleep is a blessing; do not let sleeping disorders take it away from you. Try these home remedies if you are facing above mentioned problems.