Its already night and its time to sleep everybody in your house is already sleep, But you, you feel agitated and tense. Worrying about going to sleep and this prevent you from falling asleep. The harder you try the less sleep you get, Worst of all you begin to associate your bedroom with frustration, worry and wakefulness - anything but sleep. Maybe you have sleeping disorder here a list of common sleeping disorder that you may want to know.
Insomnia- The mother of all sleep disorders afflicts about 40 percent of women and 30 percent of men, according to experts. Simply put, insomnia is a disorder wherein falling asleep is a difficult as staying asleep. Sleep experts classify insomnia according to its duration and cause, and refer to three types: transient for example jet lag, short term examples are stress related may lass up to three weeks, and last is long term (may involve serious psychiatric conditions.)
Sleep Apnea - Don't let the funny name fool you people with sleep apnea literally stop breathing many times during the night while sleeping. Each episode of apnea usually ends with a loud snore, snort, or chortling sound, as breathing resumes. Anyone can develop it t any age although it is more common in men.
Narcolepsy - A serious lifelong, potentially disabling, and weird sleep disorder that affects one of every 1,000 people. The disorder is rarely diagnose. Picture this scenario: Its daytime but you can help falling asleep (on the job, at the wheel, wherever). You suddenly lose voluntary muscle tone and collapse for no reason. You sleep begins and ends with the most terrifying nightmare imaginable. You become temporarily paralyzed just when you're about to sleep or wake up. This is how to be a narcoleptic.
Restless Leg syndrome (RLS) - A fate you'd wish upon your worst enemy's, RLS causes crawling and twitching sensations beneath the skin, usually in the lower legs. These symptoms can sometimes be relieved by movement, such as walkng, unless you're sleepwalking RLS means countless sleepless nights.
Why so many people suffer from sleeping problems? Other people doesn't realize that they have sleeping problems.Maybe because of work specially night shift workers, the appearance of big coffee bars, cable TV with channels that you cant count anymore, internet 24/7. How many times we choose not to sleep just to spend a late night with friends? or finish a TV program or a movie even if we are sleepy, or surfing and chatting on the Net? maybe this information on why we we suffer from sleep disorders can help us know why?
Nicotine: is a stimulant, so smoking in the evening is likely to make it more difficult for us to go to sleep.
Caffeine: Our brain cells produce adenosine, a chemical that serves as an off switch to slow down brain activity. Coffees, colas, chocolate, and other caffeinated substance blocks adenosine receptors, thus overriding the brains off switch for six to eight hours.
Alcohol: Taking alcohol to help induce sleep is a bad idea, Alcohol may help us fall asleep, but it results in light, fragmented sleep. After the sedative effect wears off (usually in 4 hours) there's a rebound effect that can leave you wide awake in the middle of the night.
Food or exercise too close to bedtime: Both boost the body's metabolism which can drive away sleep.
Irregular schedules: Mostly shifting workers experience this. Abruptly changing bedtimes disrupts the body's cycle. The result were wide awake when we really should be asleep and drowsy when were supposed to be alert.
Depression: People with the blues often wake up early and cant sleep again, a condition called sleep maintenance insomnia.
Stress: The most probably common cause of sleepless nights. It increases heart rate and blood pressure, raising arousal levels.
Check yourself maybe you fall with one or more in this list, no one can help you sleep soundly, only you can help yourself.
I think every person experience the occasional bout of sleeplessness, then recover a few nights later. Base on study one of ten people have chronic sleep problems. Even if we can manage some sleep every night and don't believe that there is some problem in the way we sleep.
Everyone upon getting out of bed in the morning, should feel recharge, refreshed and ready for the day. But some of us right after we wake-up do not feel refreshed, but feel the opposite drowsy, sluggish and want to just lay in bed for more minutes. If we feel this way every morning and we feel that this is our normal way of sleeping, i think this is not right, there's a price to pay for not sleeping well..
Here are 13 tips to have the sleepiest and effective way to have that good night sleep
1. Don't watch the time -This make even harder for you to fall asleep and adds to your anxiety about staying awake as each minutes passes.
2. Help your brain shutdown- Visualize something relaxing or repetitive so your minds quiets down. Imagine climbing down endless stairs, staring a flickering candle and the most common count jumping sheep.
3. Perform regular bedtimes rituals- at least try to have a warm bath or hot foot soak, and sip some tea, all this rituals send signals to your body that its ready for bedtime.
4. Keep your bedroom primarily a place for sleeping- Avoid doing work in your bedroom, let your mind and body get used to the fact that your bedroom is a place for rest and privacy.
5. Make sure your bed, pillows and sheet are soft and comfy- Invest of right bed accessories that gives comfort and gives support to your body from head to toe , high quality cotton sheets are the best for restful sleep.
6. Minimize fluid intakes before you go to bed- This is really important for people who tend to wake up in the middle of the night because of a full bladder.
7. Pull the curtains back- Waking up to sunlight will help regulates your body's natural biological clock. also keep your room as dark as possible when sleeping.
8. Avoid taking naps during the day- at this may affect your body clock and make it harder to sleep at night. If you feel that you need to nap, be sure to do it as early in the day as possible and to sleep briefly for 30 minutes or less.
9. Always exercise- A minimum of 25 to 30 minutes of exercise a day can help can help you sleep, avoid working out right before bedtime, as exercise stimulates the body and make it harder to doze off.
10. Stop smoking and minimize caffeine and alcohol - Aside from numerous health problems associated to smoking , the nicotine int cigarettes acts as a stimulants and can make you awake and can make sleeping difficult. Avoid drinking caffeinated and alcoholic drinks for a minimum of four hours before you go to bed , although drinking alcohol can make you sleepy at first but in cause you to wake up in the middle of your sleep.
11. Keep a regular schedule- sleep when you are sleepy and wake up at a fixed time every now and then.
12. Keep a journal- write all your concerns in a journal along with their possible solutions before heading off to bed can help prevent you from dwelling on them, jot them down and then forget about it.
13. Discipline is the key- you must have discipline for you to do all of this.
