As adults, struggling with sleep problems has become very common. But this thing can seriously affect our health and well being in a myriad of ways. As one sleepless night stacks up over another, our body begins to crack under the weight of exhaustion, restlessness, and fatigue. That is why fixing and attending an out of sync sleep cycle as soon as possible is very important. The best part is, for most of the sleep-related problems, one can overcome them with no medication involved. So, read on and get to know the solution to six sleep problems!
Waking up in the middle of the night
It is quite difficult to go back to sleep when we suddenly wake up at three am. But it is not impossible – by making the conditions around you helpful for sleep, you can make it easier for your brain to go back to sleep. For example, you can turn on a dim light before going to bed, so that it can guide you to the washroom instead of a bright, overhead lamp. Do not pick up your phone or laptop at this hour – it will make getting back to sleep way difficult than it has to be.
And if you want to grab a midnight snack – ask yourself if you are truly hungry. Because food digestion makes us more awake – so if you are actually hungry and not craving that leftover slice of pizza, go ahead. It can also help to know which foods encourage sleep and which do not.
Also known as bruxism, it can really interfere with our sleeping patterns and cause a lot of pain as well. Visiting a doctor for this is highly recommended. They will most probably suggest you cut down on alcohol if you drink, or stop having chewing gums as the continuous chewing makes our teeth grind more. Your doctor may recommend some other lifestyle changes as well, so make sure you work on implementing them accordingly. Teeth grinding can also be significantly reduced with the help of dental guards.
Sleep apnea is characterized by heavy and disturbed snoring, irregular and halting breathing, and snorts before you snore. If you are able to identify these, you must visit your doctor right away. They will evaluate your mouth, nose, etc. to understand the causes preventing easy breathing and to see what can be done to solve them. The first line of treatment for sleep apnea is usually in the form of a CPAP machine. It stands for Continuous Positive Airway Pressure and it sends air directly to our airways. If you do not want to wear it, you can either go for surgery or other oral appliances.
Circadian rhythm disorder
This essentially refers to our body clocks. Our body clock can be easily disturbed due to things like irregular sleep timings or jet lag. To deal with it, set a realistic time to go to bed and stick to it. Relax before going to bed and keep your phones away.
Restless Leg Syndrome
This type of sleep problem also prevents us from getting a night’s sleep that is deep and restful. Restless Leg Syndrome consists of us feeling a tingling sensation or a persistent itch in our legs. It makes us want to move or shift our legs throughout sleeping. Apart from this, it can also make us wake up at night too. Usually, diabetes, anaemia, and even vitamin D deficiencies can give rise to this syndrome. Other medications that we are on can also cause restlessness in our legs. In this case, medicines like Clonazepam or Pergolide may be prescribed. They will be used to either promote restful sleep or reduce decrease muscle jerks.
The older we get, the more difficulty our bodies face in holding fluids for a long amount of time. Waking up to go to the washroom multiple times at night can be really bothersome. The reasons or causes behind frequent urination vary a lot, from UTIs, prostrate inflammation or tumours, and overactive bladders all being common culprits. Learning and practising Kegel exercises can help a lot. You can also cut down on water intake two hours before sleep and reduce drinking coffee or tea as well.