According to the statistics, 20% of people around the world are going through sleeping difficulties. The main reason behind this is their lifestyle that includes odd-working hours to personal obligations and relationship worries.
Many of us are going through the trouble while sleeping at one time or another. This usually happens due to stress, travel, illness or any other temporary disruptions that can happen in your normal routine. But if the sleeping problems are on a regular basis and interrupt your daily life. Then, it may be possible that you may suffer from a sleep disorder.
Maybe it’s quite difficult for you to fall asleep, or you may wake up several times all over the night. Sleeping difficulty can be a major problem that can affect your physical and mental health. Lack of sleep may also cause you a constant headache, feeling tired all the time, or trouble while concentrating and dark circles under your eyes.
Signs of sleep difficulty may be the inability to concentrate during the day, frequent headaches, irritability, waking up too early, waking up overnight or taking several hours to fall asleep. Ignoring sleep problems and disorders can lead to being damaged to your physical health and lead to daytime fatigue, having an accident, impaired work performance, memory problems, strained relationships as well. If you want to feel your best, be healthy, and demonstrate your potential, quality sleep is a necessity, not a luxury.
Most of the people were having difficulty sleeping at some point in their lives. Some people may feel refreshed after having six or seven hours of sleep only. However, most of the adults require approximately eight hours of sleep each night to feel totally refreshed.
Even if you have been struggling with sleep problems for a long time and now it seems normal to you. Still, you can learn how to sleep better. You can start it very easily by tracking down your symptoms and sleeping patterns. So, you can make healthy changes to your daytime habits and bedtime routine. If self-help does not help you out from the difficulty in sleeping at night, then it’s better to get consideration from sleep specialists who are trained in sleep medicine. So, identify the underlying causes of your sleep problem and find ways to improve your sleep and quality of life.
Common Signs And Symptoms Of Sleeping Disorder
Let’s see what the possible reasons for sleeplessness, including your sleeping habits, lifestyle choices, and medical conditions. There are some common causes and may improve with self-care, while others may require you to seek therapy or medical attention.
Start it by examining your symptoms, especially look at all the signs of the day due to lack of sleep. Such as-
- Feels irritated and sleepy during the day?
- Causing problems while being seated or staying awake and watching television, or reading?
- Sleeping while driving or feeling very tired while driving?
- Having difficulty focusing?
- Often hear from others that you look tired?
- React slowly?
- Having trouble in controlling the emotions?
- All-day you think you need to take a nap?
- Need a drink that contains caffeine to keep yourself awake?
If you are facing any of the above symptoms on a regular basis. Then, you were dealing with Sleeping difficulty or disorder. Like, how early you answered “yes”, it ensures that you are having a sleep disorder.
Solution For All Sleeping Difficulty & Disorder
Are you one of them, who are suffering from any sleeping difficulty? Here you will get the several steps that you can consider to get rid of a sleeping disorder. And it will also help you to restore your behavioral and lifestyle changes. Here are the best solutions for beating sleeping difficulty.
Create a daily routine to wake up at the same time each day:
At the start, waking up at the same time each day is quite difficult, but once the schedule has made up. Your body will get a habit to get awake on time. Instead of sleeping late in the weekend, especially if you have poor sleep during the week. However, if you are suffering from sleeping difficulty or disorder, you should wake up at the same time every day to train your body to wake up consistently on time.
It’s time to quit alcohol and stimulants like nicotine and caffeine:
The effect of caffeine can last for several hours, maybe up to 24 hours. So the chances of sleep being affected by them are significant. Caffeine can not only be a reason for the difficulty in sleeping but can also be a reason for waking up as well. The sedative effect may occur for the first few hours after consuming alcohol, but then it can cause a persistent sensation and an uncomfortable night’s sleep. If you are on any kind of medications that act as stimulants, such as decongestants or asthma inhalers. Then, you should have to consult your doctor to get the best measurement to reduce its effects on sleep.
Napping can also be the best way to catch up with your missed sleep, but it is not really good for always. It seems a reasonable way to recover your sleep. Apart from it, It is really just to establish and maintain a regular sleep pattern and train yourself to sleep with particular signs. Such as – dark and frequent sleep time. However, napping can also be the reason that can affect the quality of nighttime sleep.
Exercise can be one of the best ways to stimulate your muscles. Even, a case study says that regular exercise can improve sleep quality and duration also. However, exercising just before bedtime can have a stimulating effect on the body, but its impact is negative and you should have to avoid it. Just try to finish exercise at least three hours before planning before going to sleep at night.
Limit activities in bed:
At the time of sleeping, the bed is just for sleeping comfortably, that’s it. If you suffer from a sleeping disorder, don’t do other activities like studies or phone calls. For example, if you were in bed or even in the bedroom, try to avoid watching television or listening to the radio. All these activities will increase alertness and make it really difficult to fall asleep.
Do not eat or drink right before going to bed:
At the present time, most people do, just have dinner and go to sleep. And that’s really wrong. Even eating a late dinner right before going to bed will activate the digestive system, that can be the reason to keep you awake. If you are suffering from gastroesophageal reflux (GERD) or heartburn, it’s more important to avoid eating and drinking just before bed else it may make your symptoms worse. In addition, drinking too much fluid before bed can overwhelm the bladder and cause frequent visits to the bathroom that disturb your sleep as well.
Make your sleeping environment comfortable:
A good environment can be the best way to get a very comfortable sleep. Such as – Temperature, lighting, and noise must be controlled to make the bedroom useful to fall for sleep. Although your bed should be comfortable also and if you are having a pet that sleeps in the room with you, consider letting the pet sleep elsewhere if it makes a noise at midnight.
Getaway all your worries before going to bed:
If you already laid down on your bed and started thinking about tomorrow. Then, do not do this ever again. Considering and setting up your time period for tomorrow right after dinner and reviewing the day is not really necessary to think about all these things. Just prevent yourself from doing it at night and do all these things before leaving work. It can be very useful to make a list of all your work-related tasks. As well as, it will definitely help you to eliminate a set of concerns.
Reduce the stress level:
Stress level can be the major obstacle that can be the reason for sleeping difficulty or disorder. There are many relaxing treatments and ways that really help to reduce stress and try to relax the mind and body before going to bed. Such as – progressive muscle relaxation with music, audiotape, deep breathing techniques, imagination, meditation, and biofeedback. All of these methods will give you an instant result.
Be a participant in cognitive therapy:
Most of the people get rid of their sleeping difficulty or disorder through this treatment. Cognitive therapy helps many peoples to identify their sleeping problems and correct the inappropriate thoughts that are causing sleeping problems. In addition, cognitive therapy can help you to set and sleep criteria, age-related sleep changes, and helps to set appropriate sleep goals, among other things.
Tried everything and still, your sleeping difficulty hasn’t improved yet? But after applying all these tips and solutions above I mentioned, it will definitely give you a huge benefit over your sleeping problems. Sleep is much important for your health as a healthy diet and regular physical activity. Whatever your reason for lack of sleep, it can affect you mentally and physically. People with sleeping less have a lower quality of life as compared to another one who sleeps well.
It may be time to reach out to professionals for advice and discussion related to your sleep problems if you still were going through the problems. It is important to ensure that your sleep problems are not caused by a serious physical illness. You should also review the medications that you are taking to ensure that they are not causing your sleep problems. Last, but not least, are medications that can help you sleep which are safe as directed when prescribed by a physician as well.