Suffering From Sleeping Disorders? Here’s What You Must Try.
50% of adults experience some sort of a sleep disorder. Conditions such as insomnia, sleep apnea, narcolepsy and restless legs syndrome are quite common among adults the world over.
Let’s understand what these common sleep disorders are:
Insomnia: People suffering from insomnia usually find it difficult to fall asleep, stay asleep, and generally feel like they haven’t rested well.
Sleep apnea: Sleep apnea is a serious sleeping disorder where the person’s breathing is interrupted during sleep.
Narcolepsy: People suffering from narcolepsy might experience extreme daytime sleep, drowsiness and sudden attacks of sleep.
Restless leg syndrome: Restless leg syndrome is a sleep disorder in which one might feel an unpleasant tickling or twitching sensation in the leg muscles when sleeping.
If you’re experiencing the above or other sleep disorders, the points below might help you ease symptoms.
Create a sleep routine
Sleep at the same time. Wake up at the same time. Sleep on the same bed and mattress every night. Maintain the ambience of your bedroom. These are some small habits, which, when become routine, can have a positive effect on your sleep. So, if you have a habit of sleeping on an orthopedic bed, follow that every single day. Don’t break the habit.
Ensure you have a good mattress. By good mattress, we mean the right kind of firmness and overall comfort. When you buy a mattress online, make sure you conduct thorough research about each and every element of the mattress before you buy it. You can find a wide variety of mattresses – from memory foam to cotton to spring to orthopedic mattress. You must choose one based on your personal requirements.
Coffee, alcohol, too much sugar are all known to lead to sleep problems. It is best to avoid them. The effects of coffee can last for 24 hours. Alcohol and sugar can cause blood sugar spikes during your sleep and send a signal to the brain to wake up. That is one reason many people wake up in the middle of the night or too early in the morning.
Reduce nap time
Yes, we all love sleeping in the afternoon. It’s a luxury. But be aware that it might affect your night time sleep quality. Many people complain about not being able to fall asleep at night when they have slept during the day time.
Get a good pillow
The pillow you use is as important as the mattress. Too soft and your head will sink in and your neck might hurt. Too hard and it might impact the natural alignment of your neck and spine. Too thin or too thick might cause discomfort. If you’re looking for a good pillow, you can buy a memory foam pillow online.
Limit activities in bed
Checking your phone, watching television, working while laying on the bed just before sleep can increase alertness and lead to difficulty in falling asleep. Instead, you should calm your mind down with the help of yoga, listening to soothing music, etc. These will help you fall asleep.
Yes, exercise wakes you up but it also helps you sleep better. When our body gets a good amount of blood circulation, it aligns all the systems in our body. This helps us get better sleep. Hence, you must exercise regularly. Try to exercise a few hours before bedtime as it can stimulate your mind and delay falling asleep.
Calm your mind
No matter the ambience in your room, the comfort of your bed, if your mind is not at peace, you will find it difficult to get sound sleep. There are a number of relaxation techniques you can use in the bedroom. One thing that works particularly well is aromatherapy with essential oils. You could try an aroma diffuser to elevate the effect.
Overall, make your sleeping environment comfortable. Bring your mind, body and soul together. Get your sleep essentials like a good bed, mattress, memory foam pillow, etc. You can find all this online on Doctor Dreams online store.