Your overall health and quality of life, sleep is an important part
Sleep determines how well you are when you are awake. The length and quality of your sleep both are very necessary. For good productivity and health, it is very much needed that we spend nearly a third of our lives sleeping.
If there is too little or too much sleep it can have a negative impact on our health and affects our quality of life. Also if the sleep pattern is changed due to some chronic condition, the condition may get worse, resulting in short life expectancy.
But it is very much possible to get your sleep back on right track and improve your quality of life.
What are the benefits of sleep?
Sleep is essential. It is in sleep mode that your body reloads and fixes itself, both mentally and physically.
Sleep time is needed to
- Rest the muscles
- to synthesize memories
- To take out hormones to maintain growth and digestion
Good-quality sleep helps in
- Controlling your appetite
- Supporting the immune system
- promoting good overall health
Sleep disorders
But many people have sleep disorders making it problematic to get a good quantity and quality of sleep. Some of the sleep disorders are :
- insomnia
- sleep apnea
- circadian rhythm disorders
- parasomnias
Insomnia
Insomnia is a very common sleep disorder distinguished by falling asleep or staying asleep or waking up too early.
There may be varied reasons for insomnia. Some common reasons are–
- stress
- anxiety
- an inconsistent sleep schedule
- overall poor “sleep hygiene
Insomnia may also give rise to anxiety or depression needing treatment.
Obstructive sleep apnea (OSA)
Sleep apnea or OSA as it is referred happens when the airways collapse for a fraction of the time when you are sleeping. This obstructs your breathing.
It can occur many times every night. You may wake up suddenly at night which can cause stress, leading to poor sleep however some people do not realize that they are waking up during the night.
The symptoms of OSA may include:
- fatigue
- headaches
- snoring
OSA may negatively affect your health in the long run. So it is better to consult a doctor if you feel you are suffering from sleep apnea.
Circadian rhythm disorders
when your sleep schedule becomes irregular circadian rhythm disorders occur. “shift work disorder” or “jet lag” is the most common type of circadian rhythm sleep disorder.
People working at night are at risk of “shift work disorder” or “jet lag”. When you feel tired at night while you’re working, you may face the situation as you have problems in sleeping during the day when you are no more working.
Parasomnias
This symptom is characterized by unusual and abnormal behavior that people have before falling asleep while sleeping or at the time of delectation between wakefulness and sleep. The behavior differs a lot in the sense of attributes, gravity, and regularity.
These are some of the behavioral abnormalities of parasomnias:
- sleepwalking
- talking during sleep
- grinding your teeth during sleep
- having nightmares
Tips for sleeping well
Having good sleep is quite needed for good health. But many people just are not able to get it. If you want to get a better quality sleep then follow these simple approaches to good quality sleep.
Get treatment for sleep disorders
If you feel that you are suffering from any of the disorders like insomnia, sleep apnea, or another sleep disorder, consult your doctor. Lifestyle changes or other treatments can be helpful in managing many sleep disorders.
For instance, you may be advised by your doctor to do the following:
- Changing your habits or sleep environment
- Practicing meditation or relaxation strategies or meditation.
- Take prescription medications.
- To further evaluate the cause of your sleep disturbance you may be advised to undergo a sleep study, known as a polysomnogram
The treatment of OSA can be done through continuous positive airway pressure (CPAP) machine.
The machine is a noninvasive ventilator assisting your airways to be open while you are sleeping. You’ll be required to wear a mask that makes pressured air be delivered to your airways.
Practice healthy sleep hygiene
For enjoying better quality sleep you have to develop healthy sleep habits which can make you fall asleep and stay asleep.
For instance, a regular sleep schedule is significant. You should try to go to bed and wake up at the same time each day, including weekends and holidays.
You can also try to make your bed more comfortable and sleep-suitable to get sleep nicely. Try to keep it dark, cozy, cool, and quiet as mentioned below–
- Try to avoid light coming outside and limit the indoor sources of light, use dark curtains, and earplugs.
- Change your mattress, pillows, and bedding as per your need.
- Do not use Limit TV, phone, tablet, or computer,30 to 60 minutes prior to going to sleep.
Maintaining a pre-sleep routine helps to prepare your body and mind for sleep. In this routine, you should include activities to relax, such as:
- taking a warm bath
- drinking herbal tea
- reading a calming book
- listening to calming music
- writing in a journal
- practicing restorative yoga
- meditating
Try to keep away from glowing computer screens, deafening noises, dazzling lights, and other invigorating things before bedtime.
Try to reduce stress as stress often causes sleep deprivation so efforts to reduce stress are also important. For example, try to
- simplify your lifestyle
- set priorities
- delegate tasks
- take regular breaks
Give importance to self-care–eat a well-balanced diet, get regular exercise, and make time for activities you enjoy.
Doing that may also help to
- You avoid caffeine, especially late in the day.
- Avoiding alcohol, is the reason for disrupting sleep stages.
- Don’t drink too many liquids at night to avoid the need to go to the bathroom frequently.
- Keep away from exercising late in the day.
- Stay away from a daytime doze, or try limiting them to 30 minutes or fewer.
But if these changes do not help you to get better you should get a consultation via a health care professional. Sometimes you may have some underlying health issues that are forcing you to keep awake at night. In this case, you should consult a doctor to be aware of what next you should do in this condition.
