Getting Rid of Sleep Disorders

Is your bed that place where you magically remember everything that needs to be done? Even when you spend all day, every day just looking forward to sleep and when the time finally comes — the night usually, you find yourself watching cats take bath at 2 a.m. or staring at the ceiling or thinking about the fight that happened years back or pointlessly worrying about the future! This article is all about Sleep disorders and how to get rid of them. You will read about causes, symptoms, and types of sleep disorders and the effective tips and tricks to get rid of them naturally without medications.

It is recommended for people over 64 to sleep for seven to eight hours and seven to nine hours for the age group of 18 to 64 (Harvard Health Publishing). Though on the practical scale, most of us are ready to compromise our sleep for things we consider more important than the needs of our own bodies! Half of our nights are spent in tosses and turns, thoughts and aimless wanderings of the mind.

If sleep for you has become an almost unattainable commodity, a luxury reserved for the fortunate few who don’t feel the various strings of responsibility pulling them in a thousand directions at once, then keep reading!

Some Statistics:

( https://worldsleepday.org/usetoolkit/talking-points)

• 71,000 people suffer injuries every year due to sleep-related accidents.
• 46% of individuals with frequent sleep disturbances report missing work or events, or making errors at work, compared to 15% of healthy sleepers.

Insomnia, one of the most common sleep disorders, is a sleep disorder that is characterized by difficulty falling and/or staying asleep.

• A US study has estimated the annual costs of insomnia to be between $92.5 billion and $107.5 billion.
• Insomnia affects between 30–45% of the adult population.
• Primary insomnia (insomnia with no underlying condition) affects 1–10% of the general population, increasing up to 25% in the elderly.
• Lack of sleep or poor-quality sleep also leaves us more vulnerable to accidents. People who suffer insomnia are seven times more likely to become involved in an accident causing serious injury than good sleepers.

In 1942, 8 hours of sleep was the norm, now 6.8 is the average. Altogether this worldwide amassed sleep debt is one large alarm bell. New data from Sleep Cycle has now shown that no country in the world manages to achieve 8 hours of sleep regularly. Just compare this data with the required range of sleep for an adult which is 7–9 hours! This highlights a very serious issue worldwide.

The 5 worst countries for average hours of sleep, in order of worst sleepers, include:

Japan = 5 hours and 59 minutes

Saudi Arabia = 6 hours and 8 minutes

Sweden = 6 hours and 10 minutes

India = 6 hours and 20 minutes

The Philippines = 6 hours and 22 minutes

Dr. Michael J. Breus gives a dire warning concerning sleep deprivation: ‘Populations are at greater risk for many chronic diseases and mental health disorders, as well as challenges to daily life and relationships. These are dangerous and expensive problems.’

The sleeping problem is not just for the developed countries but is equally increasing in the developing ones as well! The first pan-African and Asian analysis of sleep problems reveals that an estimated 150 million adults in the developing world suffer from sleep-related problems. Levels of sleep problems in the developing world are approaching those seen in developed nations, linked to an increase in problems like depression and anxiety.

The study reveals a wide variety of reported sleep problems among men and women in countries throughout Africa and Asia. See a larger version here. (Credit: U. Warwick)

The study, led by researchers at the University of Warwick, was published in the international journal Sleep.

From all these statistics and Researches, one thing is clear — people are suffering from the lack of sleep regardless of where they live, what they do, their financial status or gender. Everyone is pushing themselves to achieve success at the expense of adequate rest!

What are sleep disorders?

Sleep disorders involve problems with the quality, timing and amount of sleep, which can cause problems with functioning and distress during the daytime. It has a big effect on your life. The inability to sleep can cause irritability, exhaustion, demoralization, dysfunction. It can make you grumpy and foggy. Lack of sleep can even kill sex drive! Sleep specialists say that sleep-deprived men and women report lower libidos and less interest in sex. Depleted energy, sleepiness, and increased tension may be largely to blame.

Hence it is understood that being in a globally active, fast-growing world it is required of us to be active, fresh and available all the time. This competition has adversely affected our sleep cycle. The people today are more depressed than ever. The need for proper sleep is a must and can not be compromised with and to ensure that, people should try using sleep sounds. Sleep sounds not only help you sleep easily and peacefully but also enhance the quality of your sleep and help you sleep like a child. Apps like Sleep Z are a great help to get that perfect environment, atmosphere, and sound for you to sleep.

How to identify if you are suffering from Sleep Disorders?

I will list out certain medically proven symptoms that a person has when suffering from sleep disorders. While the symptoms can differ depending on the severity and type of the disorder. Some of the general symptoms of sleep disorders include:

1. Trouble falling asleep or staying asleep:
   You lay in bed for hours wishing for sleep to come and yet there is no sign of it!
2. A strong urge to take naps during the day:
   You find yourself nodding off during the day and have an incessant urge to sleep during the day.
3. Irritability, anxiety or anger:
   You are always angry and get irritated at small events and things during the day. You frequently get involved in petty fights with your colleagues or your partner
4. Lack of concentration:
   You have difficulty concentrating in class or in that important meeting. Lack of sleep can make you go dumb and you are in a state of drowsiness throughout the day.
5. Excessive weight gain:
   Lack of sleep can lead to a hindrance in your weight loss regime and even lead to gaining weight!
6. Always tired:
   You sleep for eight hours or more but you still feel groggy and exhausted most of the time.
7. Drooling:
   Drool is excess saliva that comes out of your mouth. While it can feel uncomfortable, drooling during sleep is quite common. Though sometimes excess drool is a symptom of a neurological condition, a sleep disorder or some other health condition.
8. Snoring:
   Snoring is an indication of turbulent airflow through the upper airway.

If you are ticking multiple of these symptoms to be true for you, my advice for you is to rush for medical help. While I promote natural remedies and sleep sounds for a night of better sleep, medical help is equally significant because you never know what sort of chronic sleep disorder you might be suffering from.

Causes of Sleep Disorders:

There are many conditions, diseases, and disorders that can cause sleep disturbances. In many cases, sleep disorders develop as a result of an underlying health problem. The most common causes of excessive sleepiness are insufficient sleep, changes to a sleep schedule, and sleep disorders like insomnia. Sleep problems can be caused by various factors. Although causes may differ, the result of all sleep disorders is that the body is not receiving its fair share of sleep.

Four of the most common factors that cause sleep problems include:

• Physical disturbances (chronic pain from arthritis, headaches, etc.)
• Medical issues (asthma, gastric issues, pregnancy, etc.)
• Mood disorders (depression, anxiety disorders, etc.)
• Environmental issues (it’s too bright, your partner snores, sound pollution, etc.)

Some other causes are:

Sleep Disorders in Pregnancy:

During the 1st and 3rd trimester, some women find it difficult to sleep because of the uncomfortable size of their abdomen. Some women are too excited, anxious, or worried about becoming mothers to sleep well. Other women who are pregnant complain that vivid dreams prevent them from getting restful sleep. Sleep apnea, especially if it’s severe and causes your blood oxygen level to drop during sleep, is a risk to the fetus.

Sleep in the First Trimester of Pregnancy

Frequent waking due to an increased need to go to the bathroom and increased daytime sleepiness.

Sleep in the Second Trimester of Pregnancy

Sleep during the second trimester of pregnancy improves for many women because nighttime urination becomes less of an issue as the growing fetus reduces pressure on the bladder by moving above it

Sleep in the Third Trimester of Pregnancy

You are likely to experience the most sleep problems during this trimester as a result of the growing belly, vivid dreams, heartburns, leg cramps, and sinus’ congestion.

In conclusion, sleep disturbances are common during pregnancy (Research: http://www.scielo.br/scielo.php?script=sci_arttext&pid=S0004-282X2004000200005)

Sleep disorders due to aging:

Aging comes with a handful of issues and sleep problem is one of them. People over age 60 may not sleep as deeply as younger people. Sleep apnea is also more common among older people. About half of all adults over the age of 65 have some sort of sleep disorder.

Sleep disorders due to medication:

Many medicines can intervene with sleep (For example Cold medicines and decongestants, Steroids, Beta-agonists, Theophylline, Medications to lower blood pressure (alpha agonists, beta-blockers), Diuretics, Appetite suppressant, Caffeine, Alcohol, Niacin, etc.)

Sleep disorder due to work:

People who work at night often experience sleep disorders because they cannot sleep when they start to feel drowsy. Their activities run contrary to their “biological clocks.” The night is meant for sleep and night shifts and late-night working can cause serious sleep issues.

Sleep problems due to Depression and Anxiety:

Insomnia is a common symptom of depression and anxiety. These two psychological factors are very common in the modern world and can cause both short and long term sleep disorders.

Sleep problems due to Lifestyle:

People who drink coffee, smoke cigarettes, or drink alcohol are more likely to have sleep problems than people who do not.

Types of Sleeping Disorders:

There are over 96 different diagnosable sleep disorders. I will discuss the most common ones:

• Insomnia: Insomnia refers to a person’s inability to initiate sleep, waking up frequently during the night or waking up early in the morning. Often, patients report unrefreshing sleep or waking up tired.
• Restless leg syndrome (RLS): Sometimes described as “pins and needles” Restless leg syndrome (RLS) is a neurological disorder that presents as an uncontrollable sensation in the arms or legs. This sensation is often described by patients as creeping, crawling, itching or tingling sensations which are sometimes relieved by moving or stretching. It affects up to 10% of the adult population and is more common among middle-aged women. In most cases, no cause is known to affect RLS, but it’s suspected that genes do play a role and that RLS is hereditary.
• Sleep Apnea: Sleep apnea is a potentially serious sleep disorder. People who go untreated stop breathing repeatedly during sleep. This can lead to the brain and the rest of the body not getting enough oxygen. Which in turn can lead to stroke, heart failure, diabetes, depression, and headaches?
• Sleep Walking: Sleepwalking is when a person walks around or performs other complex behaviors while sleeping. The activity is much more common in children than adults and more likely to happen if the person is sleep deprived. The sleepwalker will most likely not even remember what happened and remains in deep sleep during the entire episode.
• Snoring: About half of all people in the world snore at some point in their lives. More common in men, over 40 percent of adult men and 24 percent of adult women are habitual snorers.
• Delayed Sleep Phase Disorder: Delayed Sleep Phase Disorder describes a ‘glitch’ in the body’s Circadian rhythm that causes the delay of a sleep pattern by two or more hours. In other words, DPSD keeps us awake longer, delays waking in the morning and ultimately causes fatigue. DSPD sufferers can be said to have the following symptoms –

A delay in sleeping patterns with a desired or required schedule.

Problems falling asleep at the desired time.

Problems waking up at the desired time.

Sleep paralysis: Sleep paralysis is a temporary inability to move or speak that occurs when you’re waking up or falling asleep. It’s not harmful and should pass in a few seconds or minutes, but can be very frightening. Many people have sleep paralysis once or twice in their life, while others experience it a few times a month or more regularly. It affects people of all ages and is most common in teenagers and young adults. Sleep paralysis happens when parts of rapid eye movement (REM) sleep occur while you’re awake.

How do Sleeping Pills work?

You may have heard about sleeping pills. They may sound like that perfect magical bond for an instant sleep, let's find out how they work.

All sleep medications work on the brain to promote drowsiness. Some drugs are specially designed as sleep aids; others are medicines with sedation as a side effect. These pills work by binding GABA receptors — a group of receptors in the brains of humans that respond to GABA, a neurotransmitter primarily responsible for inhibiting the function of the nervous system, thus stimulating drowsiness or relaxation and causing sleep.

Note: Always consult a medical advisor before taking any sleeping pills and avoid relying on sleeping pills because they have side effects in the long run.

Treating Sleep Disorders!

Sleep disorders may sound scary and stubborn but the good news is they are not impossible to cure! And in fact, you can get rid of sleeplessness right at home with certain home remedies and change of lifestyle.

Treatment for sleep disorders can vary depending on the type and underlying cause. However, it generally includes a combination of medical treatments and lifestyle changes.

Medical Treatments

Medical treatment for sleep disturbances might include any of the following:

• sleeping pills
• allergy or cold medication
• a dental guard (usually for teeth grinding)

Lifestyle Changes and Natural Home Remedies to cure sleep disorders:

Lifestyle adjustments can greatly improve your quality of sleep, especially when they’re done along with medical treatments. You may want to consider some of these tips and tricks that I have jotted down from my research;

Establish better sleep hygiene: Although some find the term misleading, sleep hygiene simply describes the establishment of healthy bedtime and sleeping habits.

• Incorporate more vegetables and fish into your diet, reduce sugar intake
• Exercise in order to reduce stress and anxiety
• Try meditation. Researchers in a 2011 study Trusted Source found that meditation significantly improved insomnia and overall sleep patterns. Participants attended a weekly meditation class, a daylong retreat, and practiced at home over a few months.
• Limit your caffeine intake, especially in the late afternoon or evening.
• Decrease tobacco and alcohol use.
• Eat smaller low carbohydrate meals before bedtime.
• Don’t nap during the day.
• Relax before bedtime. Try deep breathing, prayer, gentle stretching, meditation, or journaling.
• Keep your bedroom dark, quiet, and cool. Use earplugs or eye shades if needed.
• Avoid large meals before bedtime.
• Remove electronics such as laptops, smartphones from the bedroom, keep yourself gadget-free after 9 PM. Your bedroom should be a place for sleep and sex, NOT aimless wandering, tossing and turning.
• Get outside in the sunlight during the daytime, particularly in the morning.
• Leave all your worrying outside of your bedroom.
• Keeping a sleep journal may help you identify any factors contributing to your insomnia. Be sure to record your nighttime routine, anything you had to eat or drink, and any medications you may be taking.
• Bright light therapy is a simple but proven method of resetting the body’s Circadian rhythm. With this treatment, the patient is exposed to bright light early in the morning, immediately after waking up. In the evening (especially the hours before bedtime) the opposite is applied — in other words, bright, outdoor light is avoided. By doing so, a foundation for improved sleep routines can be established.
• Yoga, a trusted source to have a positive effect on sleep quality. Yoga may also alleviate stress, improve physical functioning, and boost mental focus.
• Massage therapy. Researchers in a 2015 study Trusted Source found massage therapy to benefit people with insomnia by improving sleep quality and daytime dysfunction. It may also reduce feelings of pain, anxiety, and depression.
• Aroma Therapy. It is known to increase the quality of sleep and reduce the level of anxiety among the people. Especially lavender essential oil. Lavender helps to improve mood, reduce pain, and promote sleep. You may wish to add lavender essential oil to a diffuser or spray it onto your pillow. Lavender tea is also an option.
• Sound therapy. Sleep sounds not only help you sleep easily and peacefully but also enhance the quality of your sleep and help you sleep like a child. Sleep Z is a great help to get that perfect environment and atmosphere, for your sleep.

The download link for the iOS application is given below

(https://apps.apple.com/in/app/sleep-z-sleep-sounds-music/id1450351759)

Conclusion:

To know enough about any disorder is the first step in preventing it from ever happening! Like it is said prevention is better than cure. With this positive note let’s shoo off that stubborn sleeplessness and replace it with a good night’s sleep.