Sleep disorder or popularly known as insomnia is a condition characterised with the inability to sleep. It is caused by various medical conditions such as;
Diabetes
Mental disorders.
Kidney failure.
Muskuloskeletal conditions for example athritis
Anxiety
Hypertension
Sleep disorder condition has affected a very large group of people worldwide with a number of them having their daily activities altered and affected negatively.However there are various ways to help you fight this problem and get back to your nice sleeping patterns.
Beating sleep disorder.
Try to make sleeping environment comfortable-the sleeping environment needs to be comfortable in such a way that the body feels comfy, this is in relation to the temparature, amount of light and noise.Let the temparatures be minimal, set the light according to your preference and mentain free noise area.
Stop alcohol and stimulants like caffeine and nicotine-although is a considered a sedative it will ignite sleep during the first few hours and will later lose sleep and have episodes of sleep disturbances, caffeine and nicotine are stimulants which stimulate the brain to stay awake for long periods of time hence surpressing sleep.
Exercise regularly-regular exercises help to relax the body and enhance sleep, however exercises immediately before sleep are discouraged because they stimulate the body and it may take long to gain sleep.
Limit activities in bed-The bed should be used for sleeping and sex, avoid activities like using the phone in bed, listening to music and watching the television.
Make peace with your mind-always ensure to avoid overthinking and being anxious before sleeping or in bed, this ensures that the body and mind are well prepared for sleep.
Limit daytime naps-naps are considered to help “sleep balances” but in actual sense they lead to sleep disorders in the manner that the more naps you take the more time you will stay awake at night.
Ensure waking at the same time each day-this ensure that you maintain a sleep pattern which the body will adapt to instead of waking up and sleeping at varying times daily.
Do not drink much fluids or eat right before going to bed-drinking alot of fluids before going to bed will overwork the kidneys and the bladder will be full hence the urge to urinate will keep you awake, same case applies to eating whereby the digestive system will be active henvce ensuring you stay awake.
Avoid trying too hard to sleep-always sleep when you are sleepy and shun from staying in bed if you are not sleeping, if trying to sleep fails , wake up and take place in other activites till you get sleepy.
Relaxation technigues-try relaxation techniques such as guided meditation and yoga they help in the relaxation of the muscles, control breathing and heart rate.
Cognitive therapy-cognitive therapy is whereby the way we think affects how we feel emotionally, cognigive therapy is aimed at helping on focusing and moreso thinking about the present things and forgetting the past.
Magnesium rich foods-magnesium is considered to be a natural sedative hence consumption of magnesium supplements helps in enhancing sleep.
Bck off blue light.. light emitted from phones,pc laptop and tv is harmful to the eyes hence disrupts sleep,make sure to minimize the devices light and length of usage before sleep.
Use pillows to ease back pain..this applies to people who experience back pains which in turn disrupts sleep.People who experience back pains either acute or chronic report equal problems to sleep quality,sleeping on the side reduces pressure on the back,place a pillow between your knees to make sure the hips are aligned to reduce the back aches.
Avoid eating some snacks.the habit of eating some snacks or foods that are heavy,fried,carbonated drinks may trigger indigestion which may cause heartburn and end up having sleepless night.
Use sleeping pills with caution .sleeping pills may be used to enhance sleeping but their side effects may turn to be negative and cause sleep disorder,for instance addiction,incase of addiction to sleeping pills one may fail to sleep without their usage,hence its advised to use the pills for short periods and only when neccesary.
Diabetes
Mental disorders.
Kidney failure.
Muskuloskeletal conditions for example athritis
Anxiety
Hypertension
Sleep disorder condition has affected a very large group of people worldwide with a number of them having their daily activities altered and affected negatively.However there are various ways to help you fight this problem and get back to your nice sleeping patterns.
Beating sleep disorder.
Try to make sleeping environment comfortable-the sleeping environment needs to be comfortable in such a way that the body feels comfy, this is in relation to the temparature, amount of light and noise.Let the temparatures be minimal, set the light according to your preference and mentain free noise area.
Stop alcohol and stimulants like caffeine and nicotine-although is a considered a sedative it will ignite sleep during the first few hours and will later lose sleep and have episodes of sleep disturbances, caffeine and nicotine are stimulants which stimulate the brain to stay awake for long periods of time hence surpressing sleep.
Exercise regularly-regular exercises help to relax the body and enhance sleep, however exercises immediately before sleep are discouraged because they stimulate the body and it may take long to gain sleep.
Limit activities in bed-The bed should be used for sleeping and sex, avoid activities like using the phone in bed, listening to music and watching the television.
Make peace with your mind-always ensure to avoid overthinking and being anxious before sleeping or in bed, this ensures that the body and mind are well prepared for sleep.
Limit daytime naps-naps are considered to help “sleep balances” but in actual sense they lead to sleep disorders in the manner that the more naps you take the more time you will stay awake at night.
Ensure waking at the same time each day-this ensure that you maintain a sleep pattern which the body will adapt to instead of waking up and sleeping at varying times daily.
Do not drink much fluids or eat right before going to bed-drinking alot of fluids before going to bed will overwork the kidneys and the bladder will be full hence the urge to urinate will keep you awake, same case applies to eating whereby the digestive system will be active henvce ensuring you stay awake.
Avoid trying too hard to sleep-always sleep when you are sleepy and shun from staying in bed if you are not sleeping, if trying to sleep fails , wake up and take place in other activites till you get sleepy.
Relaxation technigues-try relaxation techniques such as guided meditation and yoga they help in the relaxation of the muscles, control breathing and heart rate.
Cognitive therapy-cognitive therapy is whereby the way we think affects how we feel emotionally, cognigive therapy is aimed at helping on focusing and moreso thinking about the present things and forgetting the past.
Magnesium rich foods-magnesium is considered to be a natural sedative hence consumption of magnesium supplements helps in enhancing sleep.
Bck off blue light.. light emitted from phones,pc laptop and tv is harmful to the eyes hence disrupts sleep,make sure to minimize the devices light and length of usage before sleep.
Use pillows to ease back pain..this applies to people who experience back pains which in turn disrupts sleep.People who experience back pains either acute or chronic report equal problems to sleep quality,sleeping on the side reduces pressure on the back,place a pillow between your knees to make sure the hips are aligned to reduce the back aches.
Avoid eating some snacks.the habit of eating some snacks or foods that are heavy,fried,carbonated drinks may trigger indigestion which may cause heartburn and end up having sleepless night.
Use sleeping pills with caution .sleeping pills may be used to enhance sleeping but their side effects may turn to be negative and cause sleep disorder,for instance addiction,incase of addiction to sleeping pills one may fail to sleep without their usage,hence its advised to use the pills for short periods and only when neccesary.
Almost everybody experiences some sort of sleep disorder which can be naturally managed by behavioural changes such as .
- practicing good sleep hygiene
- ensuring appropriate diet
- adequate exercise
- lifestyle changes.
However occassional insomnia for long periods of time referred to as chronic sleep problems may be a sign of serious medical condition and should be taken seriously to avoid end organ damage caused by lack of sleep,its advisable to visit your doctor incase of signs of chronic sleep problems.
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