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Sleep disorders
Sleep
disorders are conditions characterized by abnormal or inadequate sleep
patterns that interfere with once physical, mental, and emotional
functioning.
This page contains
- Most common Sleep disorders
- Sleep disorder risks and complications
- Sleep Hygiene - �Healthy Habits of Good Sleep"
You may have sleep disorder if you have following
- If it is hard for you to fall asleep or stay asleep throughout the night,
- Do you wake up feeling tired or feel very sleepy during the day, even if you have had enough sleep?
Most common Sleep disorders
- Insomnia - a hard time falling or staying asleep,
- sleep apnea (loud snoring caused by an obstructed airway),
- narcolepsy (falling asleep spontaneously- daytime "sleep attacks"),
- Restless leg syndrome (sudden shock movement of legs or leg),
- sleepwalking (walking when sleeping), and
- bruxism (grinding of the teeth while sleeping) are conditions that also may contribute to sleep disorders.
Nightmares,
night terrors, sleepwalking, sleep talking, head banging, wetting the
bed and grinding your teeth are kinds of sleep problems called
parasomnias. There are treatments for most sleep disorders. Sometimes
just having regular sleep habits can help.
Sleep disorder risks and complications
- poor performance at work or school,
- anxiety and mood disorders,
- increased risk of injury, and
- health problems - heart disease, heart failure, irregular heartbeat, heart attack, high blood pressure, stroke, and diabetes.
- And
adults who sleep less than six hours a night are 50 percent more likely
to become obese than those who sleep seven to eight hours a night.
Sleep Hygiene - �Healthy Habits of Good Sleep"
The
idea behind sleep hygiene is to help you stay healthy by keeping your
mind and body rested enough and makes it strong. Following these tips
will help you sleep better and feel your best.
- Don�t
go to bed unless you are sleepy. If you are not sleepy at bedtime, then
do something else. Read a book, listen to soft music or browse through
a magazine. Find something relaxing, but not stimulating, to take your
mind off of worries about sleep. This will relax your body and distract
your mind.
- Avoid
heavy, spicy foods, especially if you're prone to heartburn. Eating too
much may cause you to feel physically uncomfortable when lying down.
- If
you are not asleep after 20 minutes, then get out of the bed. Find
something else to do that will make you feel relaxed. If you can, do
this in another room. Your bedroom should be where you go to sleep. It
is not a place to go when you are bored. Once you feel sleepy again, go
back to bed.
- Begin
rituals that help you relax each night before bed. This can include
such things as a warm bath, light snack or a few minutes of reading.
- Get up at the same time every morning. Do this even on weekends and holidays.
- Get a full night�s sleep on a regular basis. Get enough sleep so that you feel well-rested nearly every day.
- Avoid taking naps if you can. If you must take a nap, try to keep it short (less than one hour). Never take a nap after 3 p.m.
- Keep
a regular schedule. Regular times for meals, medications, chores, and
other activities help keep the inner body clock running smoothly.
- Don�t read, write, eat, watch TV, talk on the phone, or play cards in bed.
- Do not have any caffeine before bed time.
- Do not have a beer, a glass of wine, or any other alcohol within six hours of your bedtime.
- Do not have a cigarette or any other source of nicotine before bedtime.
- Do not go to bed hungry, but don�t eat a big meal near bedtime either.
- Avoid
any tough exercise within six hours of your bedtime. You should
exercise on a regular basis, but do it earlier in the day. (Talk to
your doctor before you begin an exercise program.)
- Avoid
sleeping pills, or use them cautiously. Most doctors do not prescribe
sleeping pills for periods of more than three weeks. Do not drink
alcohol while taking sleeping pills.
- Try
to get rid of or deal with things that make you worry. If you are
unable to do this, then find a time during the day to get all of your
worries out of your system. Your bed is a place to rest, not a place to
worry.
- Make
your bedroom quiet, dark, and a little bit cool. An easy way to
remember this: it should remind you of a cave. While this may not sound
romantic, it seems to work for bats. Bats are champion sleepers. They
get about 16 hours of sleep each day. Maybe it�s because they sleep
in dark, cool caves.
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can easily navigate to your interest using the below scroll box filled
with content regarding sleep insomnia details and its treatment.
Sleep disorder information and treatment guide
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