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Many of us work almost every day, during weekdays we go to the office and on weekends we enjoy our time with our loved ones. Some of us go out and party, while others play sports or just relax. Whether we are at the office or home, our bodies and minds are at constant work, and to relax these two aspects of our lives we snooze at night and wake up fresh.
But for some, sleep isn’t something that comes off easy and they struggle to manage it. If you are one among them, then this blog is for you. Here we are discussing what sleep disorders are and how you can manage them.
So, let’s start!
What is Sleep Disorder?
First thing first, let’s understand what sleep disorder is and how it happens. In simple terms, sleep disorder means an inability to either fall asleep or maintain sleep patterns.
Every one of us, many a time struggled to fall asleep or stay awake, which is normal. However, when this is happening for a longer time and starts impacting our day-to-day life then it is a warning sign of an underlying condition. Sleep disorders involve problems with our sleep quality, duration, and the number of hours we sleep.
Now the question is how it happens. The answer isn’t that straightforward as many factors contribute to its cause. Some of the most common causes of sleep disorders are respiratory problems or allergies, stress, anxiety, chronic pain, medicines, genetics, frequent urination, or other mental health disorders. These different reasons can cause different types of sleep disorders too.
Types of Sleep Disorders
There is a belief among the general population that if you can’t sleep then you have sleep disorder. However, unlike this popular view, being unable to sleep isn’t the only form of sleep disorder. So, let’s explore some of the types of sleep disorders.
Insomnia
Among all the sleep disorders, insomnia is the most heard of, and one reason for its popularity could be due to its depiction and reference in many movies. It is also the most common sleep disorder affecting approximately 10-30% of the population. Insomnia makes a person unable to sleep, unable to get enough sleep, or unable to stay asleep.
Sleep Apnea
Sleep apnea is a condition that makes you grasp for breath while you sleep. This sudden pause of air to your lungs disturbs your sleep and you wake up gasping for air. This lack of oxygen occurs when your throat muscles relax and block the airway and it can happen many times during your sleep.
Parasomnia
Parasomnia is a type of sleep disorder that causes unusual behaviors that can happen before falling asleep, during sleep, or arousal. These unusual behaviors can vary from person to person and may manifest in behaviors such as sleepwalking, night terrors, confusional arousal, teeth grinding, etc.
Restless Leg Syndrome
Restless Leg Syndrome (RLS) is a condition that causes a very strong urge in you to move your leg which typically happens by evening or by night when you are either sitting or lying. The urge to move your leg is triggered by uncomfortable sensations like tingling, aching, itching, etc. in your legs.
Narcolepsy
Narcolepsy is a rare chronic condition that affects your nervous system causing abnormal sleep which can greatly impact the quality of life. Some of the common symptoms of narcolepsy are daytime drowsiness, sleep attacks, poor sleep patterns, sudden loss of muscle tone, sleep paralysis, hallucination, etc.
How to Manage Sleep Disorders?
Sleep is very important as it allows our body to rejuvenate and recharge thus managing sleep-related disorders holds paramount importance. There are multiple effective ways to improve and manage your sleep quality. Here are some of the effective ways for the same.
Adopt Health Sleep Habits
In order to make your life more productive and happier, you can incorporate many healthy sleep habits into your routine. Habits such as:-
- Give enough time for sleep for a healthier heart.
- Make your room sleep-friendly by keeping the temperature at a comfortable level.
- Keep electronic devices that emit blue light, such as mobiles and laptops away from your bed.
- Avoid caffeine, nicotine, and alcohol close to your bedtime to improve sleep quality.
- Get regular exercise and avoid exercises close to bedtime as it makes it harder to fall asleep.
- Incorporate relaxing techniques like meditation, yoga, and mindfulness into your routine.
Therapies
There are multiple therapies available that can help in improving your sleep quality. For example, light therapy involves exposure to artificial light sources to reset your sleep-wake cycle.
Cognitive behavioral therapy (CBT) is also an effective proven therapy that helps you learn how to fall asleep faster and stay asleep for longer.
Medication
Like in other disorders, medicines play an important role in sleep disorders too. If you are experiencing sleep disorders and if therapies are not that effective, then your healthcare provider may incorporate prescribed medications to improve the quality of sleep and reduce sleep disorder symptoms. Always keep in mind to consult your healthcare provider before taking any medications.
Conclusion
Sleep is an unavoidable aspect of our lives. It makes our body and mind function as it should be and helps them relax after a day’s labor. By prioritizing healthy sleep habits and seeking professional guidance, you are not just enhancing the quality of your sleep, but also the quality of your life and productivity.