Many people have sleep problems, such as not getting enough sleep, not feeling relaxed, and lack of sleep. This problem can make daytime functions difficult and have unpleasant effects on work, family, and social life. Sleep disorders can be secondary to medical illnesses such as sleep apnea or mental health conditions like depression. Sleep disorders can signify an imminent condition, such as bipolar disorder. In addition to affecting sleep itself, many medical and mental health conditions can be exacerbated by sleep-related problems.
Importance of Sleep
A night of good sleep is critical for a healthy life; otherwise, lack of sleep can be life-threatening. A regular sleep cycle is crucial for a healthy mind and body. If your cycle is disturbed, it can cause poor work performance, traffic accidents, personal problems, injuries, memory problems, and mood swings are associated with sleep deficiency. In addition, researchers found that sleep disorders are likely to contribute to heart diseases, obesity, and diabetes.
Symptoms of sleep disorders
Symptoms of sleep disorders depend on the type of disorder. Symptoms range from mild to severe and usually include hypersomnia (excessive daytime sleepiness), insomnia (sleep due to restless sleep with frequent night awakenings), reduced efficiency, extensive snoring and short pauses in sleep (short-term apnea), leg movements, or the need to move legs at night, drowsy walking or nightmares.
What is normal sleep?
There are three main parts to normal night sleep:
- A good night’s sleep. It is divided into stages 1-4. Each step gets deeper. Peaceful sleep is usually called deep sleep.
- Rapid eye movement (REM) sleep occurs when the brain is very active, but the body is sluggish apart from the fast-moving eyes. Most dreams occur during REM sleep.
- Short-term awakening for 1-2 minutes.
Every night, about 4-5 quiet periods of sleep and 4-5 REM sleeps alternate. In addition, short-term awakenings of 1 to 2 minutes occur several times every 2 hours, but more frequently toward the end of sleep at night.
Sleep disorders types
Primary disorders are divided into dyssomnia and parasomnia:
- Dyssomnia sleep disorders cause problems of falling asleep or staying asleep. Perhaps the most well-known dyssomnia is obstructive sleep apnea.
- Parasomnia sleep disorders cause abnormal activities during sleep, such as night terrors and sleepwalking.
What is insomnia?
Insomnia is the most common sleep disorder. This happens when you can sleep all night, but it is difficult to fall asleep or stay asleep. The symptoms, causes, and severity differ from person to person. Insomnia includes:
- Difficult to fall asleep
- Difficult to sleep at night
- Get up early in the morning
Insomnia is associated with both sleep disorders and daytime symptoms. The effects of insomnia can affect almost every aspect of your life. Studies show that insomnia can adversely affect job performance, impair decision-making, and impair relationships. Insomnia affects mood and can make it more difficult to manage other medical conditions. In most cases, people with insomnia report poor overall quality of life.
Everyone sometimes spends a little sleep at night. This does not mean that you have insomnia. Often, that means you may have been too late, too early, or woke up in the middle of the night. The common cause of sleep deprivation at night is stress.
About 35% of adults complain about insomnia. This is more common in groups such as the elderly, females, stressed people, and people with specific mental and medical health problems such as depression.
Types of insomnia
Based on sleep disorders and the regularity and duration of daytime symptoms, there are two types of insomnia:
This type of insomnia lasts up to 3 months. At any time, it occurs in 15-20% of people.
It occurs at least three times a week and lasts three months. About 10% of people have chronic insomnia.
Sleep doctors can help make sure nothing else during sleep causes chronic insomnia. It is best to discuss treating chronic insomnia with your sleep doctor. The sleep team at the sleep center can support you.
Tips for preventing insomnia
Chronic insomnia may require prescription medications, behavioral therapy, and other types of formal treatment. For some people, a healthy lifestyle and good sleep hygiene can help alleviate insomnia symptoms and help them sleep better. The following sleep measures may help people with insomnia:
- Avoid late-night meals.
- Avoid work, video games, and other exciting activities.
- Follow a consistent sleep schedule that includes the same bedtime and wake-up times each day.
- Limit or eliminate naps, especially at the end of the day.
- Limit the time in front of the screen before going to bed.
- Limit the use of alcohol, caffeine, and tobacco products in the evening.
- Keep a healthy diet and exercise regularly throughout the day.
- Use bedrooms and mattresses for sound sleep.
Tips for better sleep
- Avoid caffeine, smoking, and alcohol, especially during bedtime.
- Avoid heavy meals and strenuous exercise just before bedtime.
- Daytime exercise.
- Avoid sleeping too close to windows or doors.
- Shut off, dime or reduce light in the room.
- Go to bed and wake up at the same time every day.
- Psychological treatment is called cognitive and behavioral therapy.
- Regular daytime exercise helps you to feel more relaxed and tired before bedtime.
- Relaxation technique.
- Sleep hygiene.
- This section covers five topics that can help you get a better night’s sleep.
- Understand some facts.
Indeed, these can be used gradually. If the previous step is not very useful, you need to move on to the next step, but each stage requires more effort.
If you suspect a sleep disorder, visit mental health professional or sleep disorder clinic. Professional help can help you in getting an excellent sleeping cycle. Treatment options include sleep medicine and cognitive behavioral therapy. It teaches you how to identify and modify behaviors that perpetuate sleep problems. Treatment options for anxiety disorders include cognitive-behavioral therapy, relaxation techniques, and medications. Your doctor or therapist may recommend a single or a combination of these treatments.
The effects of sleep disorders and insomnia are so devastating that immediate relief may be needed. Unfortunately, long-term case resolution can take some time, but you can beat this issue with professional help.