Suggestions to overcome sleep problems and lack of sleep

Suggestions to Overcome Sleep Problems and Lack of Sleep

These days due to our fast lifestyles, sleeping is often shifted to our second set of needs, whilst it is one of the most important needs of our life. Not taking care of our sleep schedules might develop problems and disorders and cause long term health effects. Without further delay, let us pledge to take care of our sleeping schedules and learn more about how putting sleep problems on the back burner can be harmful. 

What is a sleep disorder? 

Sleep disorder could be a condition that regularly impacts your ability to get enough quality sleep. Many folks occasionally experience difficulties sleeping. Usually, stress is the common factor, along with travel, illness, or other temporary interruptions to your normal routine. However, if you frequently have problems sleeping in the dark, and you get up feeling exhausted, or feel sleepy during the day, you are plagued by a sleep disorder.

Effects of sleep disorder

Sleep disorders cause not only an urge for sleeping on pillows during the day, but They’ll also take a significant toll on your mental and physical health, including your mood, energy, and skill to handle stress. Ignoring sleep problems and disorders can cause weight gain, car accidents, impaired job performance, memory problems, and strained relationships. If you would like to feel your best, stay healthy, and perform up to your potential, quality sleep could be a necessity, not a luxury.

Frequently having trouble sleeping is often a frustrating and debilitating experience. You sleep badly at midnight, which leaves you feeling dead-tired in the morning when you wake up, and whatever energy you’ve got quickly drains throughout the day. But then, regardless of how exhausted you’re feeling at night time, you continue to have trouble sleeping. So the cycle begins again. But you mustn’t live with a sleeping problem. There are many things you can do to spot the underlying causes of your problems and improve your sleep, health, and quality of life.

What are different types of sleep disorders?

  • Insomnia, which refers to problems sleeping or keeping asleep. It can cause many long-term problems such as depression, performance problems, irritation, weight gain, etc. 
  • Sleep apnea– pauses in breathing during sleep. This is a serious medical condition that causes the body to breathe in less oxygen. It can also cause you to wake up during the night and causes long term health problems. 
  • Parasomnias, which refers to a group of sleeping problems, such as- sleep talking, sleepwalking, groaning, nightmares, bed-wetting, teeth grinding, jaw clenching, etc. 
  • Narcolepsy is characterized by ‘sleep attacks’ that occur while awake. These make feel extremely tired at random times and fall asleep without warning.

What are the symptoms of sleep disorders?

Symptoms differ from person to person depending on the severity and type of sleeping disorder. They may also vary when sleep disorders are a result of any other condition. However, the symptoms of sleep disorders are usually: insomnia, waking up frequently, tiredness in the morning, unusual breathing patterns, urges to move while falling asleep, unusual movement or other experiences while asleep, unintentional changes to your sleep/wake schedule, irritability or anxiety, impaired performance at work or school, lack of concentration, depression, weight gain, etc. 

How to overcome sleeping problems?

Medical treatments

Medical treatment for sleep disturbances might include any of these- sleeping pills

melatonin supplements, allergy or cold medication, medications for any underlying health issues, breathing device or surgery (usually for sleep apnea), a dental guard (usually for teeth grinding). 

Lifestyle changes

Small lifestyle changes can make a huge difference in your quality of sleep. Follow these simple tips to overcome sleep problems right at home. 

Keep regular sleep hours

Going to bed and getting up at roughly identical times every day will program your body to sleep better. Choose a time when you’re likely to feel tired and sleepy and get done for the day.

Create a restful sleeping environment

Your bedroom should be ideal for relaxation and sleep. Temperature, lighting, and noise should be controlled so that your bedroom environment helps you to fall and stay asleep. If you’ve got a pet that sleeps in the room with you, consider moving it to some other place if it often disturbs you during the night.

Make sure your bed is comfortable

It’s difficult to get a restful night of sleep on a mattress that’s too soft or too hard, or a bed that’s too small or old. Livpure’s wide range of mattresses- memory foam mattresses, ayurvedic foam mattresses, latex mattresses, ortho mattresses, etc. can take care of all your needs. If you sleep with a partner, a memory foam mattress is the best for you as it will keep your partner’s movements at bay and won’t disturb you at night. 

Invest in comfortable sleeping pillows to keep your head in a comfortable position while you sleep. Explore the wide range of pillows on Livpure to buy only what suits you the best! 

Exercise regularly

Moderate exercise on an everyday basis, like swimming or walking, can help relieve a number of the strain built up over the day. But see that you are not doing vigorous exercise, like running or the gym, too close to bedtime, because it may keep you awake.

Cut down on caffeine

Cut down on the caffeine in tea, coffee, energy drinks, or colas, especially after lunchtime. Caffeine interferes with the method of falling asleep and also prevents deep sleep. Instead, have a warm, milky drink or herb tea.

Do not overindulge

Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Alcohol may facilitate you to go to sleep initially, but it’ll disrupt your sleep later in the night. 

Do not smoke

Nicotine is a stimulant. Those that smoke take longer to go to sleep, awaken more frequently, and sometimes have more disrupted sleep.

Try to relax before retiring to bed

Have a warm bath, hear quiet music or do some gentle yoga to relax your mind and body. If you tend to be bed brooding about everything you have got to try to do tomorrow, put aside time before bedtime to write plans for the following day. The aim is to avoid doing this stuff when you’re in bed, trying to sleep. 

And, if you can not sleep, get up

If you can’t sleep, don’t lie there worrying about it. Get on your feet and do something you find relaxing until you’re feeling sleepy again, then return to bed. Worrying about not sleeping will only cause further distress, and hence it is better to relax, calm down and put your mind somewhere else than worrying about sleeping. Before you hit the pillows for sleeping, drain everything from your mind and then retire. 

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