Self Care Starts with Sleep Disorders Treatments

Maturity is to realise nothing is more important than your sleep. In fact, you can never achieve your self care goal without having good quality sleep. Sadly, by the time you recognise the importance of self care and sleep, you deprive of getting good quality sleep. You know you are unable to take your beauty sleep but aren’t sure about the reasons! Right? Maybe you have been hit by one or more sleep disorders.

In today’s stress-filled scenario, sleeping disorders like insomnia, sleep apnea, narcolepsy and restless legs syndrome, have been very common issues for Millennials and Gen Z alike. These pressing sleep issues leave a drastic effect on every aspect of your life like your relationships, love, sex, safety, study, work performance, health, risk of heart attack and diabetes, skin and hair problems, weight maintenance etc. Evidently, not getting good quality sleep takes a toll on your health, love and life. So, if you ever feel you are not sleeping well, level up your self care game and consult a somnologist to get the treatment.

States About Sleep Disorders?

  • On average 70 million people in the US deal with some types of sleep disorders.
  • About 93% of people in India suffer from sleep disorders.
  • Around 16 million people in the UK deal with sleep deprivation.

How Does Sleep Deprivation Affect Self Care?

When we are unable to take the recommended 7-8 hours of sleep every night, it leads to various problems like feeling exhausted, inefficient concentration, personality variations, memory impairment, depression, learning disability, irritability, etc. Going through sleepless nights can also adversely affect life by meddling with cognitive function, decreasing work performance, slowing reaction times, and placing the sufferer at an increased risk for automobile accidents.

Reasons for Sleep Deprivation?

There are various factors that can cause sleep disorders. While causes vary from person to person, the most common ones are:

  • Genetic predisposition
  • Ageing (People often experience some types of sleep disorders after their 65).
  • Drinking too much alcohol
  • Excess intake of caffeine.
  • Being overweight
  • Certain medications
  • Mental issues like stress, trauma or depression
  • Lifestyle factors such as night shifts, exhausting work schedules, frequent travel, or irregular schedules.
  • Medical conditions like depression, pain, and heart disease.

Symptoms of Sleep Disorders?

You might be going through some kinds of sleep disorders if you experience some of the following symptoms.

  • Difficulty staying awake while reading, watching TV or when inactive.
  • Struggle to concentrate or pay attention at school, home or work.
  • Look tired and sleepy.
  • Fall asleep while driving.
  • Being forgetful or having memory problems.
  • Unable to control emotions.
  • Feel irritated and enraged on trifle matters.
  • Mood changes
  • A reduced sex drive

Types of Sleep Disorders?

There are around 100 different types of sleeping disorders. However, people often get affected by sone common ones that include:

  • Insomnia
  • Snoring
  • Sleep apnea.
  • Narcolepsy
  • Restless legs syndrome.
  • Parasomnias

Treatments of Sleep Disorders:

The treatment of your sleep problems depends on the type of sleep disorder you are dealing with.

What is Insomnia?

In insomnia, people face difficulty falling sleep and staying asleep throughout the night. They get up too early in the morning. Insomniacs frequently wake up during the night and have difficulty going back to sleep. It is 2 at night, you are taking sound sleep at your home, but Insomniacs are still staring at their ceiling, tossing and turning on their bed to get good-night sleep, but nothing works. Simply said, if you are going through sleepless nights, you have insomnia.

Treatment of Insomnia:

The treatment of insomnia starts with changing your sleep patterns. For instance:

  • Fix a time to go to bed every night and get up every morning.
  • Don’t take a nap during the day.
  • Don’t take stress, discuss the pressing matter or do traumatic tasks long before you go to bed.
  • Relax before going to bed. Try to do meditation, praying, deep breathing and gentle stretching before your bedtime.
  • Keep your bedroom quiet, calm and dark. Don’t hesitate to use eyeshades or earplugs if needed.
  • Avoid taking coffee, proffee or any such things that contain caffeine.
  • Don’t consume alcohol before bedtime.
  • Take a healthy diet and workout regularly.
  • Remove the smart devices like mobiles, laptops, etc. from the bed.
  • Quit smoking.
  • Clear your mind before going to bed.
  • Make self care an essential part of your daily routine.

What Is Snoring:

Snoring is the hoarse sound that occurs while sleeping. It can be a nuisance to your spouse or the person sleeping beside you. Nearly we all snore once in a while, but for some people snoring is a constant problem, which indicates a serious health hazard.

Treatment of Snoring:

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To stop snoring, you can try these tips.

  • Quit smoking and limit your alcohol intake.
  • Sleep on your side.
  • Avoid taking sedatives like sleeping pills.
  • Stick nasal strips on your nose. Make sure to keep your nostrils open for undisrupted breathing.
  • Follow a weight loss plan if you are overweight.
  • For nasal blockage, seek medical treatment.

What Is Sleep Apnea?

Sleep apnea is a serious health condition that occurs during sleeping. In sleep apnea, people briefly stop breathing several times while sleeping.

Treatment of Sleep Apnea:

Since sleep apnea is a serious sleeping disorder, seeking clinical treatment should be your immediate action as soon as you identify you are dealing with this issue. In addition, you can try following these steps to lower the severity of sleep apnea.

  • Avoid smoking and drinking.
  • Don’t take sleeping pills.
  • Cutting off inches from your extra body weight may help.
  • Find out if you need a dental brace, Inspire, CPAP machine or any such medical device.
  • Your doctor may also ask you to go for certain surgeries.

What Is Narcolepsy?

Narcolepsy is a neurological sleep disorder. People with narcolepsy lose control of falling sleep and waking up. They experience sudden sleep attacks or excessive sleepiness at any time of the day.

Treatment of Narcolepsy:

In many cases, people fail to diagnose they have narcolepsy, so it often remains untreated.

  • Taking scheduled naps such as before an event can help.
  • Take prescribed medicines to stay awake when needed.

Restless Legs Syndrome (RSL):

In RSL, people often experience an irresistible urge to move their legs while lying down in bed, driving, relaxing at a theatre, sitting for prolonged periods, or resting in any other way. While moving legs sounds normal to many of us, this sleep disorder makes it difficult for the sufferer to fall asleep and stay asleep.

Treatment of Restless Legs Syndrome:

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  • Cut down on your caffeine intake.
  • Take a warm bath before bedtime.
  • Keep cold or hot packs on your legs for relief.
  • Ask your doctor to take iron supplements.

What Is Parasomnias?

In Parasomnias, people make abnormal behaviours and movements during sleep. It includes but is not limited to sleep talking, sleepwalking, nightmares, night terrors, groaning, bedwetting, jaw clenching or teeth grinding.

Treatment of Parasomnias:

  • Medication and Cognitive behavioural therapy can help manage the issue.
  • Follow a regular wake and sleep schedule.
  • Get a full-night sleep.
  • Avoid taking sleeping tablets.
  • Limit your drug and alcohol intake.

A Quick Note From Editor’s Desk:

Sleep disorders may not be lethal, but they take a toll on our personal and professional life. So, when we can care for our body, health, hair and skin, why not our sleep habits? As a matter of fact, taking a good quality sleep is the key to having healthier skin and happier you. Your self care depends on your quality of sleep. So, if you are dealing with insomnia, sleep apnea, or any other sleep disorders, don’t hesitate to consult a somnologist. Follow the good-night sleep tips mentioned above and practice good sleep hygiene.

Sleep Disorders FAQs 

Who are at higher risk of having sleep disorders?

Some sleep disorders like daytime sleepiness and insomnia distress females more than males, whereas snoring is a serious threat for males.

How much sleep should we take?

Somnologists or sleep specialists often recommend that adults should take a minimum of seven to nine hours of sleep every night.

What foods or drinks can cause a higher risk of getting a sleep disorder?

To reduce your risk of having sleep disorders, take out time for self care, avoid taking tobacco, alcohol, diet pills, caffeinated drinks, Antidepressants and Decongestants.

Note: The information listed in this article is purely research-based, referring to trusted medical sites. Our aim is to just aware people of their health and take essential lifestyle changes needed to improve sleep disorders. Readers are advised to consult their health care provider first before taking any significant steps mentioned in this sleep care guide.