How many times did you have to spend your night twisting and turning on your bed trying to get better sleep? If that happens to you every night, then this article can help you get the good night’s sleep you’ve been longing for.
You’ll be surprised to know that more than 100 million Americans find it really tough to get an adequate amount of sleep. That’s not good. Sleep is an important part of your lifestyle. And not getting enough of that might end up affecting your health, safety, school/work performance, and interpersonal relationships.
According to health experts, some disorders and conditions impair your sleep and prevent you from achieving a state of relaxation. In fact, 70 million people in the United States have been diagnosed with at least one sleeping disorder. Although everyone has trouble sleeping at a certain point in time, it is a matter of concern if you feel tired even after sleeping for long hours.
Read on to find out more about sleeping disorders and surefire ways to cope with them.
- Sleep Apnea
Believe it or not, sleep apnea is one of the most severe and common sleeping disorders. In this condition, your airways get blocked repeatedly, due to which you end up having trouble breathing while sleeping. You might even make choking noises or snore loudly in the middle of the night. According to health experts, this might even happen hundreds of times a night. So, it is a bit difficult to sleep when you can’t breathe properly. And if you often wake up feeling as if your body and brain have been drained of oxygen, then there’s a good chance that you might be dealing with sleep apnea.
There are two types of sleep apnea- obstructive and central. Obstructive sleep apnea or OSA is a common sleeping disorder in which your airways get blocked when the soft tissues at the back of your throat collapse while sleeping. The symptoms include excessive snoring, restlessness, and gasping for air when you are asleep. Whereas, in central sleep apnea or CSA, the nervous system fails to tell the body to breathe normally. You might get up in the middle of the night repeatedly and find yourself not breathing properly or gasping for air.
Fortunately, common treatments for sleep apnea include using breathing devices, surgery, and medication. According to The American Academy of Dental Sleep Medicine, sleep apnea can be dealt with by using breathing appliances, which are an effective therapy for the condition. Wearing a CPAP or a full face mask to breathe properly while sleeping is a common treatment option. The machine uses mild pressure and is firmly attached to your mask that fits in your nose and face. It’ll help you breathe properly and help you with a sound and peaceful good night’s sleep.
Insomnia refers to the inability to sleep or staying asleep for longer periods of time. Unfortunately, around 50% of American adults have experienced insomnia at least once in their entire lifetime. The condition can result from jet lag, depression, anxiety, fluctuating hormones, and digestive problems. Insomnia can be problematic and can easily affect your overall health. You might even start feeling easily irritated or constantly tired.
Insomnia is of two types- Transient and Chronic. Transient or short-term insomnia usually occurs in the aftermath of a traumatic or stressful event. For instance, if you are having any work or relationship-related stress, you might not be able to relax at night. Whereas chronic insomnia is a condition where you seldom get to sleep or start having disrupted sleeping patterns. You might have trouble getting a good night’s sleep even if you are exhausted.
Several ways can help you deal with insomnia and get you a sound sleep at night. First of all, you’ll be needing to make some lifestyle changes and try to cut back on caffeine and alcohol. Practice some relaxation techniques such as meditation to keep your body and mind at ease and calm down your nerves. You can also go for cognitive behavior therapy to achieve a desired state of relaxation.
And if you feel the condition is getting worse, then you can always consult your doctor to find out why exactly you are not able to sleep properly. Your doctor will run some tests and prescribe medications tailored to your specific needs. For instance, if you are dealing with depression, then you might need some antidepressants to take the edge off.
- Restless Legs Syndrome
As the name suggests, restless legs syndrome or RLS is a type of sleeping disorder in which you might feel a strong urge to move your legs repeatedly. According to health experts, this condition takes place when you lie down in bed for prolonged periods. It generally takes place while driving too much or sitting too long in the theatre. RLS causes irritability and makes it harder for you to sleep properly. In fact, people with RLS find it easier to walk or shake their legs to ease the uncomfortable sensation in their legs.
There could be several other reasons for you to have restless legs during the night. One of which is low iron levels. You can easily cure that by taking iron supplements. They might help improve your symptoms and help you relax and sleep.
In fact, women with RLS often find their symptoms getting worse during their pregnancies, especially in their third trimester. You should know that sleep deprivation is not at all good for you and your baby. So, if you are pregnant and often have restless legs while sleeping, then there’s something you can try. Opt for behavioral treatments such as mild exercises to build a healthy sleeping pattern. Medical experts recommend this as a first-line treatment for women to have a sound sleeping pattern in their pregnancy.
Sleep deprivation is not good for your mental and physical health. It drains your energy levels making you feel exhausted than ever. So, now that you’ve learned about sleeping disorders, use the tips outlined in this article to achieve a stable and restful sleeping pattern.