Tips to fall asleep are in this article as it seems that everyone has problems with sleep.
A sleep disorder (somnipathy) is any disruption in the sleep patterns of an individual. While some sleep disorders may leave you feeling unrefreshed, a number of symptoms are more severe including excessive sleepiness, snoring, difficulty falling asleep during normal sleeping hours and abnormal behaviors such as restless leg syndrome. There are even disorders that cause you to get too much sleep.
Particular behaviors during normal daytime activities are telltale signs of sleep deprivation. If you are experiencing one or more of the following symptoms during the day, you may not be getting enough restful sleep at night, and you may even have a sleep disorder.
Do you:
• Feel irritable or sleepy during the day?
• Have difficulty staying awake when sitting still, such as when watching television or reading?
• Occasionally fall asleep while driving?
• Have difficulty paying attention or concentrating at work, school, or home?
• Perform below your potential in work, school, or sports?
• Often hear that you look tired?
• Have difficulty with your memory?
• Have emotional outbursts?
• Feel tired enough to require a nap almost every day?
• Require caffeinated beverages to keep yourself awake?
Each type of sleep disorder has its own particular symptoms, but each results in some of the above signs of sleep deprivation.
If you suspect that you are not getting enough sleep or that you might have a sleep disorder, speak to your physician or a sleep specialist. If your health care professional feels that you may have a sleep disorder they may ask that you keep a sleep diary, or they may even have you stay overnight at a sleep center for observation.
But if you just have an occasional night when you can’t get to sleep, here are some tips that might help turn bad sleep habits into good sleep habits.
Make sure your bed is comfortable. Different types of mattresses help with different issues. Some mattresses are made to accommodate different types bedmates’ sleeping habits and comfort levels. Others are made to adjust to your firmness preferences. In addition, try therapeutic-shaped foam pillows that cradle your neck or extra pillows that help you sleep on your side. Make sure your sheets are com¬fortable and clean.
Ensure your bedroom remains primarily a place for sleeping. Don’t use your bed for paying bills, doing work, etc. Help your body recognize that this is a place for rest or intimacy. That means move your television, computer and office out of the bedroom
Keep your bedroom peaceful and comfortable. Make sure your room is well ventilated and the temperature is consistent, and try to keep it quiet. If you have a problem with out¬side noise, a fan or a “white noise” machine can help block it out.
Hide your clock. A big, illuminated digital clock may cause you to focus on the time and make you feel stressed and anxious. Place your clock so you can’t see the time when you are in bed.
Do not nap during the day. If you are having trouble sleeping at night, try not to nap during the day. If you are feeling especially tired and feel as if you absolutely must nap, be sure to sleep for less than 30 minutes, early in the day.
Limit caffeine and alcohol. Avoid drinking caffeinated or alcoholic beverages for several hours before bedtime.
Don’t smoke. Nicotine is a stimulant and can make it difficult to fall asleep and stay asleep.
Expose yourself to bright light/sunlight soon after awakening. This will help to regulate your body’s natural biological clock. Likewise, try to keep your bedroom dark while you are sleeping so that the light will not interfere with your rest.
Exercise early in the day. Twenty to thirty minutes of exercise every day can help you sleep, but be sure to exercise in the morning or afternoon. Exercise stimulates the body and aerobic activity before bedtime may make falling asleep more difficult.
Check your iron level. Iron deficient women tend to have more problems sleeping, so if your blood is iron poor, a supplement might help.
But if you use these tips and still have problems with sleep, it may be a symptom of some other medical condition, so you need to see your doctor to discuss your problems sleeping.
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