A good laugh and a long sleep are said to be the best cures in the doctor’s book. It becomes a matter of serious concern when you experience difficulties in having a sound sleep which is required to stay healthy. Most people do not sleep up to 7 hours daily and occasionally experience sleeping problems, owing to stress, hectic schedules, and other outside influences. When these issues begin to occur on a regular basis, they will definitely interfere with daily life and by extension resulting in a sleeping disorder.
Wuraola Olugbenga is a pharmacist of over 32 years of practice. Recently, she facilitated a talk on: “Sleep Disorders and Your Health”. During the incisive session, she talked about why it is important to have a sound sleep; she mentioned things that should be done to sleep well at night. Below are the content of her talk:
WHY IS IT IMPORTANT TO SLEEP?
Sleep keeps us healthy and functioning well. It lets your body and brain repair, restore, and re-energize themselves. If you don’t get enough sleep, you might experience its side effects such as poor memory and focus, weakened immunity, and mood changes. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. Most adults need 7 to 9 hours of sleep each night.
The cumulative long-term effects of sleep loss and sleep disorders have been associated with a wide range of deleterious health consequences including an increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke. The effects of sleep disorders can be so disruptive that you will likely want immediate relief. Unfortunately, long-term cases can take a bit more time to resolve.
There are many different types of sleep disorders. Some may be caused by other underlying health conditions or by the lifestyle of an individual.
INSOMNIA
Insomnia refers to the inability to fall asleep or to remain asleep. It can be caused by jet lag, stress and anxiety, hormones, or digestive problems. It may also be a symptom of another condition. Insomnia can be problematic for your overall health and quality of life, potentially causing depression, difficulty in concentrating, irritability, weight gain, impaired work or school performance.
SLEEP APNEA
Sleep apnea is characterized by pauses in breathing during sleep. This is a serious medical condition that causes the body to take in less oxygen. It can also cause you to wake up during the night.
PARASOMNIAS
Parasomnias are a class of sleep disorders that cause abnormal movements and behaviours during sleep. They include: sleepwalking, sleep talking, groaning, nightmares, bedwetting, teeth grinding or jaw clenching.
RESTLESS LEG SYNDROME
Restless leg syndrome (RLS) is an overwhelming need to move the legs. This urge is sometimes accompanied by a tingling sensation in the legs. While these symptoms can occur during the day, they are most prevalent at night. RLS is often associated with certain health conditions, including Attention Deficit Hyperactivity Disorder (ADHD) and Parkinson’s disease, but the exact cause isn’t always known.
NARCOLEPSY
Narcolepsy is characterized by “sleep attacks” that occur while awake. This means that you will suddenly feel extremely tired and fall asleep without warning. The disorder can also cause sleep paralysis, which may make you physically unable to move right after waking up. Although Narcolepsy may occur on its own, it is also associated with certain neurological disorders, such as multiple Sclerosis.
SLEEP DISORDERS IN ADULTS/ELDERLY
Sleep disorders are fairly common in older adults, resulting in many getting less sleep than they need. This may be due to reasons such as Medications; health issues and underlying sleep disorders. Meanwhile, poor sleep can be a precursor to serious health problems such as an increased risk of obesity, cardiovascular disease, and diabetes.
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.
Allergies, colds, and upper respiratory infections can make it challenging to breathe at night. The inability to breathe through your nose can also cause sleeping difficulties.
Nocturia, or frequent urination, may disrupt your sleep by causing you to wake up during the night. Hormonal imbalances and diseases of the urinary tract may contribute to the development of this condition.
Constant pain can make it difficult to fall asleep. It might even wake you up after you fall asleep. Some of the most common causes of chronic pain include Stress and anxiety which often have a negative impact on sleep quality. It can be difficult for you to fall asleep or to stay asleep. Nightmares sleep talking, or sleepwalking may also disrupt your sleep. Other causes are excessive sleepiness, frequent yawning, irritability, and daytime fatigue.
Taking stimulants, such as caffeine, aren’t enough to override your body’s profound need for sleep. In fact, these can make sleep deprivation worse by making it harder to fall asleep at night.
THINGS TO DO TO BE ABLE TO SLEEP WELL AT NIGHT
The best way to prevent sleep deprivation is to make sure you get adequate sleep. Follow the recommended guidelines for your age group, which is 7 to 9 hours for most adults ages 18 to 64. Another way you can get back on track is to maintain a healthy sleep schedule which includes: Limiting daytime naps (or avoiding them altogether)
Going to bed at the same time each night and waking up at the same time every morning. You should stick to your bedtime schedule during weekends and holidays. While you might be tempted to sleep on the weekends, this can make it more difficult to wake up and fall asleep during the workweek. Going to bed and waking up at the same time every day can also significantly improve your sleep quality.
Spending an hour before bed doing relaxing activities, such as reading, meditating, or taking a bath, avoiding heavy meals within a few hours before bedtime, drinking less water before bedtime, eating smaller low carbohydrate meals before bedtime, and maintaining a healthy weight based on your body mass Index will go a long way in having a sound sleep. Refraining from using electronic devices right before bed. Exercising regularly, but not in the evening hours close to bedtime. Reducing alcohol intake and refraining from caffeine in the afternoon or at least a few hours prior to bedtime will be helpful in this regard.
It is also important to have a good diet with natural, seeds and plant supplements.
If you continue to have problems sleeping at night and are fighting daytime fatigue, talk to your doctor. They can test for underlying health conditions that might be getting in the way of your sleep schedule.
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