Tired? Exhausted? Not able to focus? It is 3:00 AM and still no sleep in the eyes? It can be an alarming situation that must be cured as a priority.
Sleep disorder is one of the worst things that one can suffer. Not able to sleep correctly not only makes you cranky but also disturbs the entire functioning process of the body.
In this tech-savvy world, we all lead a very hectic life, and this tiresome schedule of working 24*7 makes us sleep-deprived. Endless cups of coffee and sunken eyes are what you get the next morning to take along to your workplace.
Though there are a lot of medications that are available in the market that one can try and get proper sleep, they do not cure the problem.
What is a Sleep Disorder?
Sleep problem is a disorder that often affects the ability to get adequate quality sleep. While it is common to have trouble to sleep, continually having problems sleeping in the night, feeling tired, or feeling sleepy in the day is not usual.
Most of us have had problems while sleeping. It’s usually due to your daily schedule due to stress, travel, illness, or other occasional issues. If sleep disorders arise frequently and mess with your everyday life, then it is better to talk it out with your doctor.
Even if you have so long dealt with sleep problems that it seems natural, you can still learn to sleep better. You can start by monitoring your symptoms and patterns of sleep, and then make healthier adjustments to your everyday habits and routine in bedtime.
When self-help is not doing the trick, you should turn to professionals specialized in medicine. Together, you will identify the root causes of your sleep issue and find ways to enhance the quality of your sleep and life.
When to Call a Doctor?
If you have tried several ineffective self-help treatments, schedule an appointment with a sleep specialist, or visit any sleep clinic from your family doctor, particularly if:
- your main sleep issue is daytime sleepiness, and self-help has not improved your symptoms;
- during the night, you or your bed companion gasps chokes or stops breathing.;
- during inappropriate moments, you often fall asleep, such as talking, driving, or eating;
- provide as much useful information as possible to your doctor.
Let’s Take A Look At Some Of The Professional Tips That Can Help You Fight With Sleep Disorders:
- Fix your time: it is always advisable to follow a time table. Fix your time of going to sleep and set the alarm for getting up. Do not sleep during the day time so that you get proper sleep at night without any disturbance.
- Yoga and meditation: it is always recommended that you meditate for at least an hour during the day. It will not only calm your anxious mind but will also help you in sleeping correctly.
- Avoid alcohol and caffeine: follow this rule strictly, and you will notice the changes yourself. Coffee, tea, and alcohol must be avoided during late in the evening as it will break your sleep.
- Comfortable ambiance: keep your bedroom in perfect shape. Enjoy reading a book before going to sleep. Keep the mattress comfortable, and the lights dim if you get disturbed with noise to try to use earplugs.
- Keep your phone away: try to keep your phone out of your reach so that you do not feel the urge to get up and check your social media handles for the latest activities.
- Make a to-do list: many of us get up from sleep because of a task that has been missed out. Make a to-do list and cross-check it before hitting the bed. It will help you with overnight worries.
- Go back to sleep when you wake up: Whether you have a sleep disorder or not, waking up occasionally during the night is natural. If you have trouble going back to sleep, continue to concentrate on your breathing, meditation, or another calming strategy. Not something that bothers you, and decides to avoid stressing about it until the next day when it’s easier to solve.
- Make a sleep diary and note down your issues and concerns: A sleep diary will help you identify your daytime and nighttime patterns that may lead to your nighttime sleep problems. When you do need to see a sleep specialist, keeping a record of your sleep habits and issues can also prove to be beneficial.
Things To Write In Your Sleep Diary
- What time did you go to bed and when did you wake up.
- Total numbers of hours that you slept and the quality of your sleep.
- A record of the amount of time that you were awake and what you did.
- Types and quantities of food, liquids, caffeine or alcohol you drank before bed, and periods of intake.
- Your emotions and moods before bed.
- Any medications you took before going to bed.
The specifics can be significant, showing how certain habits can destroy your chances of sleeping a good night. For example, after holding the diary for a week, you might find that you wake up during the night when you’ve had more than one glass of wine in the evening.
Insomnia, the failure to sleep or sleep well at night, can be caused by fatigue, jet lag, a health disorder, the medications you are taking, or even the amount of coffee you are drinking. Many sleep disturbances or mood disorders such as anxiety and depression, may also induce sleep disorders.
Whatever the cause of your sleep disorder is, improving your sleep pattern, updating your everyday routines, and learning to relax can help cure most cases of insomnia without depending on sleep doctors or turning to prescription or over-the-counter sleeping pills.
All you need to do is to have patience and relax. A calm mind can prove to be the best medicine for any problem. Just relax and follow the above-discussed tips, and you will win over the sleep disorder problem and rise like a warrior for a fresh start. If still, you are suffering from sleep disorder, consult the doctor.