An alarming number of people don’t sleep very well. Many of them suffer from sleep disorders.
According to The National Sleep Foundation’s most recent Sleep Index study, 35% of US adults rated their sleep as “poor” or “fair”. 25% reported, they did not wake up feeling refreshed at least once during the previous seven days.
Sleep problem has become so worse that the CDC has even declared insufficient sleep a national health epidemic.
Getting a good night of sleep isn’t easy when you are suffering from a sleep disorder. That’s why I’ve decided to take a look at the five most common disorder and what can you do from home to overcome them.
5 Most Common Sleep Disorders
High levels of stress; a new or disruptive sleep environment; or disruption of your usual circadian cycle.
You experience poor sleep. It can be difficulty falling or staying asleep. It occurs even when you have the adequate opportunity and environment for sleep. The poor sleep results in some types of impairment while awake, such as fatigue, sleepiness, aches and pains, mood disturbances, poor concentration, impaired performance, lack of energy or motivation.
Lavender: Lavender has a very pleasant aroma. It makes people feel relaxed, leading to restful sleep. You can use it several ways to treat insomnia. You can use the flowers to make tea. You can also put several drops of oil in boiling water and inhale the vapors or apply the oil directly to the skin during a massage.
Chamomile: Chamomile has been used for centuries to treat insomnia. The most common way of using it is to use it’s dried flower to make tea. It will bring on drowsiness and help you fall asleep. But if you are allergic to ragweed, avoid chamomile. They are in the same plant family, and may prompt an allergic reaction.
Hot baths: Take a long, hot bath an hour or two before bedtime. It will raise your core body temperature and delays its eventual nighttime drop. This may help you fall asleep more easily and get more deep sleep.
2. Sleep Apnea And Snoring
Blockage of the throat; decreased muscle tone; congestion; or alcohol and drugs.
Snoring isn’t life-threatening. But simple snoring may still be worth treating since it can severely disrupt your partner’s sleep. Apnea may cause you to stop breathing multiple times per night.
Lose weight: If you’re significantly overweight, consider losing weight. It often eliminates snoring. Quitting smoking, foregoing alcohol in the evening, and avoiding sleeping pills and muscle relaxants may also help.
Use tennis or golf ball: If you snore only when lying on your back, sewing a tennis or golf ball into the back of your pajamas will prod you to sleep on your side. You can also try elevating your head by propping up one end of the bed a few inches. (Extra pillows alone don’t provide sufficient support to accomplish this.)
Use a humidifier or nasal strips: If congestion is the problem, a humidifier placed on your nightstand may help. Humidifiers tend to make a difference if you live in a hot, desert climate or a cold climate.
If your snoring results from a narrowed nasal valve, nasal strips or mechanical dilators may work.
3. Restless Leg Syndrom
The cause of RLS isn’t known. But experts theorize that it’s hereditary. In some people, RLS has been linked to the presence of other medical conditions such as diabetes, arthritis, kidney failure, and neuropathy. In some people, caffeine, stress, nicotine, fatigue, prolonged exposure to a cold or very warm environment, and certain medications can exacerbate RLS.
You feel an uncomfortable urge to move the limbs, accompanied by strange sensations in the lower legs, knees, and occasionally the arms. People describe the sensation in a variety of ways. Many observe tingling, prickly, itching, and pulling sensations. Those who have RLS can kick or move hundreds of times a night, every single night.
Exercising regularly will help. Reduction in caffeine and alcohol may also help. For severe cases, doctors will prescribe medication that may include dopamine agents, benzodiazepines or opioids.
Abnormalities in the parts of the brain that control REM sleep.
Narcolepsy is the opposite of insomnia. If you have narcolepsy, you will experience overwhelming waves of drowsiness that may strike at any hour of the day, putting you to sleep during conversations, meetings, meals, and other ordinary activities. You will spend your days in a weird middle ground of sleep. You won’t have a differentiation between wide awake and sleeping.
There is no cure for narcolepsy. So the treatment is geared toward
improving wakefulness during the day and preventing REM related symptoms. Doctors may prescribe stimulants or antidepressants.
Along with medical treatment, several elements of sleep hygiene may help reduce the symptoms. These include avoiding caffeine, nicotine, and alcohol in the late afternoon or evening; exercising regularly; establishing a routine time for going to bed and getting up and following it regularly; and getting enough nighttime sleep. Planned daytime naps may help control excessive sleepiness and sleep attacks.
Lack of sleep or inefficient sleep usually causes sleepwalking. Some medications. Illness or fever may also cause it.
The brain remains partially asleep but the body is still capable of movement. Sometimes sleepwalkers engage in a simple activity, such as pacing back and forth by the bed, but they may also carry out complex actions, such as getting dressed, cleaning the kitchen, or leaving the residence.
Reduce liquid near bedtime. Sleep in a quiet environment. Also, try to maintain a regular sleep schedule.
Sleepwalking is most common in school-age children. Only about 1 percent of adults sleepwalk. For children who sleepwalk, treatment isn’t usually necessary, since they will eventually outgrow the disorder.
Treatment for grown-ups depends on how likely they are to hurt themselves. As long as the sleepwalker returns to bed without incident, treatment may not be necessary.
Do you suffer from any of this disorder? What treatment works best for you? Let me know in the comment.