Sleep is something sacred to all of us, and there are not many more satisfactory things that are better than waking after a good sleep. Having sleeping problems is very stressful and with many, it is a long and arduous battle that affects their mood and happiness. Here are some tips to hopefully help you with your difficulties.
Sleep disorders are medical conditions that affect the quality and length of your sleep. They can have a significant influence on your daytime functioning, quality of life, and general health due to the sleep deprivation they produce. Knowing the symptoms of each type of sleep disorder will help you and your healthcare practitioner figure out what’s making you tired all the time and, more importantly, what to do about it.
Importance of Your Sleeping Place
Placing something between the mattress and the floor is beneficial for most mattresses. Several factors influence whether you should use a box spring, a foundation, or a platform bed. Box springs were designed to assist absorb pressure and reducing mattress damage. Box springs, on the other hand, were more common when mattresses had considerably thinner overall profiles and were largely innerspring designs.
Most new mattresses no longer necessitate the use of a box spring. There are many alternatives to use instead of box springs that will still benefit your sleep quality. Platform beds, low-profile foundations, and coconut coir mats are just a few examples. If you don’t have a box spring, you can use wooden slats to support your mattress over a wood or metal bed frame.
If you’re having trouble sleeping, there are several things you can do to improve your habits and lifestyle.
Every day, get up at the same hour. Weekends are easy to oversleep, especially if you didn’t get adequate sleep throughout the week. If you suffer from insomnia, though, you should strive to get up at the same time every day to train your body. Start by removing alcohol from your diet, as well as stimulants like cigarettes and caffeine.
Caffeine’s effects might continue for several hours, perhaps up to 24 hours, so there’s a good risk it will disrupt your sleep. Caffeine may make it difficult to fall asleep and cause frequent awakenings. Alcohol might lead to numerous arousals and a restless night’s sleep.
Talk to your doctor about the best time to take any stimulant drugs, such as nasal sprays or asthma inhalers, to prevent interrupting your sleep. Exercise regularly. Regular exercise can help you get a better night’s sleep. Exercising just before night, on the other hand, may cause the body to get stimulated and should be avoided. Make it a point to finish your workout at least three hours before you want to rest for the evening.
Snoring and Sleep Apnea
Other than keeping your bed companion awake, snoring may appear to be harmless. You snore, though, because your throat closes as you sleep. When snoring becomes severe enough to stop breathing for a few seconds, it’s called sleep apnea, which is a persistent and potentially fatal medical problem. Sleep apnea causes you to stop breathing for 10 seconds or longer several times per hour. The oxygen levels in your blood drop as a result, and when your body detects this, it wakes you up to get you breathing again.
Apneas, or breathing disruptions, can be caused by:
- Obstructive sleep apnea (OSA) is a condition in which breathing is interrupted due to a blockage in the upper airway.
- Central sleep apnea (CSA), a dangerous disorder induced by brain damage.
One sleep study, commonly known as polysomnography, is used to identify sleep apnea. Luckily, there are some effective therapies. A continuous positive airway pressure machine is the most common treatment for OSA (CPAP). Some persons with CSA benefit from CPAP therapy. Other options for treatment include:
- Mouth appliances or dental devices that pull the jaw and tongue forward so they don’t obstruct the airways.
- Sleeping aids that prevent you from rolling onto your back.
Parasomnias are sleep disorders characterized by atypical sleep behaviors or physiological processes that occur during certain stages of sleep. They get their name from the Latin word parasomnia, which means “around sleep.”
Common forms include:
- Sleep terrors
- Sleep eating
- Rapid eye movement (REM) behavior disorder
Another sleep disorder, such as sleep apnea, could be the underlying cause of parasomnias. Treating the underlying problem in this scenario may be enough to halt the behavior.
Other treatments that may be used include:
- Stopping medication that could be causing it
- In the event of sleepwalking, take safety precautions such as locking or installing alarms on doors and windows.
- Counseling and therapy
Imagine being unable to move when you wake up in the morning. Sleep paralysis, as you can expect, is terrible. It can happen at any point throughout the transition from sleep to wakefulness, whether as you drift off or as you awaken. Some people experience scary hallucinations, such as a stranger towering over them and attempting to harm them.
Others may seem insignificant, yet they might be perplexing since you may believe something happened when it didn’t. Sleep paralysis usually only lasts a few minutes before your brain automatically wakes up or falls asleep more deeply. While the first few may be alarming, simply understanding what’s going on will help.
Sleep paralysis and the accompanying hallucinations, while unpleasant, usually don’t interfere with your sleep or have a substantial impact on your life. If it’s severe enough to warrant therapy, there are some options:
- Increasing your sleep time
- To help cope with hallucination-related fear, cognitive behavioral therapy can be used to increase sleep quality and duration.
Hopefully, these tips will help you get through your rough time. Do not postpone the problem, deal with it now and avoid further complications.