6 Ways to Prevent Sleep Disorder When You're Stuck at Home
Sleep plays a vital role in the body—giving it the means
to rest, repair, and recharge for various activities during the
day. However, stress from current events, the need to avoid any risks of infection, and the call to self-isolate make getting a good night's rest
a challenge for many people.
While stress can be a big factor in missing sleep,
regularly having sleepless nights can signal something more concerning:
sleep disorders.
Common Symptoms of Sleep Disorders
The best way to
determine if you're suffering from a sleep disorder is to pay close attention
to how you feel, both during the day and before bed. Make sure to keep a record
on your smartphone or a diary better to monitor the frequency and intensity of these symptoms. Should you need to consult with a doctor, these notes may come
in handy to describe your situation better.
If you are experiencing any of these symptoms regularly,
you may suffer from a sleep disorder.
●
Falling asleep during the day
●
Struggling to stay awake while sitting still, reading,
or watching something
●
Sluggishness or lack of energy
●
Unusual breathing patterns while asleep
●
Unusual or unpleasant movements while asleep
●
Unusual or unpleasant urges to move while falling
asleep
●
Inability to control emotions
Several types of
sleep disorders may be caused by underlying health conditions. Some of the common sleep disorders are:
Insomnia is the
inability to fall or remain asleep. Possible causes of insomnia include stress,
certain medications, hormones, or digestive problems. Insomnia can also be a
symptom of other medical conditions. This sleep disorder is normally classified
into one of three types:
o
Chronic - Insomnia occurs regularly for at least
a month
o
Intermittent - It occurs periodically
o
Transient - Insomnia lasts for a few nights at a
time
This sleep
disorder is characterized by pauses in breathing during sleep, resulting in
frequent wakings and a lowered oxygen intake.
There are two types of sleep apnea: obstructive, wherein
an obstruction or a narrow airway stops the airflow, and central, where the
problem lies in the connection between the brain and the muscles associated
with breathing. Sleep apnea is a serious medical condition that can be life-threatening if left untreated.
Restless leg
syndrome (RLS) is caused by an overwhelming need to move one's legs (or arms)
while lying down or resting, possibly due to uncomfortable, tingly, aching,
or creeping sensations.
This sleep
disorder involves excessive and uncontrollable "sleep attacks" that
occur while awake. People suffering from narcolepsy may feel extremely tired
and fall asleep at anytime without warning. This can happen while
talking, working, or even driving.
●
Delayed sleep
phase disorder
This occurs when
the biological clock is significantly delayed. Individuals with delayed sleep
phase disorder sleep and wake up later than others. As
a result, they struggle to keep routines and commitments during normal waking
hours.
Shift work sleep
disorder occurs when the biological clock and working hours are out of sync.
These work schedules result in people going against the body's natural
circadian rhythms, forcing themselves to work during typical sleeping hours and
sleep when the body wants to wake up. These result in poor quality sleep and
can affect overall productivity.
How to Prevent Sleep Disorders at Home
Depending on your disorder, you may need to see a doctor to treat and prevent it
properly. Alongside this, you can try the following methods to help prevent
sleep disorders or reduce their instances:
A bedtime routine
can help prepare both your mind and body for sleep. Incorporate light, soothing
activities like reading or meditation. Keep your bedroom quiet, dark, and cool,
and avoid blue light from screens at least an hour before bedtime. Avoid
heavy meals and water intake before going to bed.
●
Create a
sleep-wake schedule
Waking up and
going to sleep at the same time every day can help train the body's biological
clock to follow the same schedule. It also serves to improve the quality of
sleep you're getting.
Stress and anxiety
can contribute to keeping you awake at night. Engage in stress management
techniques like communicating with loved ones and practicing mindfulness during waking hours.
Avoid dwelling on stressful or negative thoughts during
bedtime, and instead, set aside time in the day to process them. Seek the help
of a psychologist or therapist if stress and anxiety are becoming too difficult
to manage and affecting your sleep.
●
Return to sleep
when you wake up at night
If you find it difficult
to return to sleep after briefly waking up, focus on breathing or other relaxation techniques. If a stressful or worrying thought
wakes you up, take note of it in your diary or phone and deal with it
during working hours.
Healthier eating
habits can significantly improve your sleep quality. Add more fish and
vegetables to your diet. Reduce sugar intake and eat smaller, low-carbohydrate
meals before bedtime. Avoid the intake of caffeine and alcohol four to six
hours before going to sleep.
Small but
impactful lifestyle changes can make all the difference in getting a good night's
rest. Things like staying active through stretching and regular exercise, reducing
the use of substances like tobacco and alcohol, and avoiding naps anytime later
than 3 P.M. are just some ways to modify your day-to-day life.
A Restful Sleep
for a Healthy Body
Sleep disorders can leave you physically and mentally tired and affect your daily routine and overall condition. Identifying your type of sleep disorder and taking the necessary steps to reduce and
prevent sleep loss is the key to overcoming this obstacle. You can rest, recreate, and recharge with the right treatment—whether from natural
remedies or medical help—in
no time.
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