One should have good night sleep to gain optimal health, for having good mood and weight and to maintain hormonal level. Sleep disorder is a bunch of condition that affects the ability of the person to sleep well on daily basis, whether they are caused by stress, anxiety or health problems.
There are various sleeping disorders such as snoring, sleep apnea, insomnia, sleep deprivation, and restless leg syndrome are common.
Insomnia is a very common sleeping disorder in which a person is unable to have a good night sleep. Insomnia is typically followed by daytime sleepiness, depressed mood, low energy which result in lack of concentration in learning.
Types of Insomnia
Acute Insomnia is a state in which a person has trouble sleeping, only for a short period of time. It happens once in a while with every person.
Chronic Insomnia is severe and involves difficulty in sleeping for three or more days in a week over a long period.
Symptoms of the Sleeping Disorders
- Difficulty in staying asleep
- Daytime fatigue
- Strong urge to take nap during the day
- Lack of concentration
Tips to Avoid Sleeping Disorders (Insomnia)
The consequences of the sleeping disorder may be disruptive that you will want instant relief, but long-term cases take time to overcome it.
- Make your bedroom an inviting place
Keep your bedroom free from litter and distraction. Make sure that you have the right bed and mattress that you use as per your comfortability. Make your bedroom dark and quiet so that it will help you to sleep.
- Maintain a healthy lifestyle
One should maintain a healthy lifestyle to avoid sleeping disorder such as having proper meals, a good amount of water consumption, avoiding stress etc.
- Establish a regular sleep-wake cycle
Your body will understand, to set its inside clock to your schedule and will eventually respond to inside hints to become sleepy at given time and wake up at a given time. Developing a regular sleep schedule will help you sleep on time.
- Avoid taking naps through the whole day
No matter how luring it is, afternoon nap always cut down your nighttime sleep. If you take a nap during the day you will become restless and may not sleep properly at night.
- Abstain from smoking, drinking alcohol or caffeine
Don’t have any alcoholic drinkables few hours before going to bed. Also, the excessive amount of caffeine or alcohol during the day may also disrupt the sleep patterns and lead to unsatisfying sleep.
Fit in some exercise on the daily basis so that your body will be tired, but don’t exercise 3 or 4 hours before going to bed because it may energize you which may keep you awake at night.
- Construct a bedtime routine
Develop a bedtime routine such as reading, listening to music, bathing which helps you to train your body to recognize that you are preparing for sleep and will help you sleep faster.
In some condition, the sleep disorder may be related to the health condition such as obesity. Knowing such condition may help prevent sleep problem.