SLEEP DISORDER
A rest issue is a condition that as often as possible effects your capacity to get enough quality rest. While it’s ordinary to every so often experience troubles dozing, it’s not typical to normally have issues getting the opportunity to rest around evening time, to wake up inclination depleted, or to feel drowsy amid the day.
Habitually experiencing difficulty resting can be a disappointing and weakening knowledge. You rest seriously around evening time, which abandons you feeling dead-worn out in the first part of the day and whatever vitality you have rapidly depletes for the duration of the day. Be that as it may, at that point, regardless of how depleted you feel around evening time, despite everything you experience difficulty dozing. Thus the cycle starts once more, negatively affecting your state of mind, vitality, productivity, and capacity to deal with pressure. Disregarding rest issues and disarranges can harm your physical wellbeing and lead to weight gain, fender benders, weakened occupation execution, memory issues, and stressed connections. On the off chance that you need to feel your best, remain solid, and perform up to your potential, quality rest is a need, not an extravagance.
Regardless of whether you’ve battled with rest issues for such a long time that it appears to be typical, you can even now figure out how to rest better. You can begin by following your side effects and rest examples, and afterward rolling out solid improvements to your daytime propensities and sleep time schedule. In the event that self improvement doesn’t work, you can swing to rest pros who are prepared in rest prescription. Together, you can distinguish the fundamental reasons for your resting issue and discover approaches to improve your rest and personal satisfaction.
TYPES OF COMMON SLEEP DISORDER
Insomnia
Insomnia, the inability to get to sleep or sleep well at night, can be caused by stress, jet lag, a health condition, the medications you take, or even the amount of coffee you drink. Insomnia can also be caused by other sleep disorders or mood disorders such as anxiety and depression.
Snoring
Having a Racing Mind
Narcolepsy
Narcolepsy is a sleep disorder that involves excessive, uncontrollable daytime sleepiness. It is caused by a dysfunction of the brain mechanism that controls sleeping and waking. If you have narcolepsy, you may have “sleep attacks” in the middle of talking, working, or even driving.
Shift work sleep disorder
Shift work sleep disorder occurs when your work schedule and your biological clock are out of sync. In our 24-hour society, many people have to work night shifts, early morning shifts, or rotating shifts. These schedules force you to work when your body is telling you to go to sleep, and sleep when your body is signaling you to wake.
Jet lag
Jet lag is a temporary disruption in circadian rhythms that occurs when you travel across time zones. Symptoms include daytime sleepiness, fatigue, headaches, stomach problems, and insomnia. Symptoms are more pronounced the longer the flight and flying east tends to cause worse jet lag than flying west.
Factors that can cause sleep problems are:
- Physical (such as ulcers)
- Medical (such as asthma)
- Psychiatric (such as depression and anxiety disorders)
- Environmental (such as alcohol)
TREATMENT
- If you woks in 2 or more shifts Take regular breaks and minimize the frequency of shift changes
- Listening to sounds around you is a great way to distract your mind from any nagging thoughts and ease yourself to sleep. The best sounds to listen to are white noise or some relaxing music (binaural beats in particular).
- Avoid TV and computer screens, and use blackout shades or heavy curtains to block out daylight in your bedroom.
- You can improve sleep time by improving your daily time habbits.
- getting regular exercise or yoga
- Make sure your bedroom is quiet, dark, and cool, avoid heavy meals and too many fluids late at night, take a warm bath, read, or listen to soothing music to unwind, and turn off mobile screens at least one hour before bedtime.
- quit smoking immediately
Prepare your sleep diary
Your sleep diary should include:
- what time you went to bed and woke up
- total sleep hours and perceived quality of your sleep
- a record of time you spent awake and what you did (“got up, had a glass of milk, and meditated” for example)
- types and amount of food, liquids, caffeine, or alcohol you consumed before bed, and times of consumption
- your feelings and moods before bed (happiness, sadness, stress, anxiety)
- any drugs or medications taken, including dose and time of consumption
At the point when to call a specialist
On the off chance that you’ve attempted an assortment of self improvement cures without progress, plan a meeting with a rest master or approach your family specialist for a referral to a rest facility, particularly if:
Your fundamental rest issue is daytime drowsiness and self improvement hasn’t improved your manifestations.
You or your bed accomplice wheezes, stifles, or quits breathing amid rest.
You here and there nod off at wrong occasions, for example, while talking, strolling, or eating.
Give your specialist however much supporting data as could be expected, including data from your rest journal.
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