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10 Tips to getting back your quality sleep

Friday 16 March 2018 - forpatient


If you find it difficult to sleep, maybe because of stress, travel, illness, or other temporary interruptions, you are likely to be suffering from a sleep disorder.
The fact is; sleep disorder can take a serious toll on your mental and physical health.
It can equally lead to memory problems, weight gain, and unhealthy mood swings.
Sleep disorder is a condition that frequently affects your ability to get enough quality sleep.
Although, it’s somewhat not normal to have problems getting to sleep at night, and to wake up feeling exhausted during the day.
If you want to feel your best, stay healthy, and perform up to your potential, quality sleep is vital.
Therefore, if you see yourself struggling with the following experiences:

  • Difficulty concentrating in your daily activities

  • Feeling irritable

  • Feeling tired while driving

  • Finding it difficult to stay awake while reading or watching television

  • Having emotional control issues

  • Addicted to caffeinated beverages

  • Always feeling like having a nap every day

  • Always looking tired and worn out and;

  • Reacting slowly to everything.

You are definitely dealing with a sleep disorder.
You don’t have to live with a sleeping problem because there are many things you can do to get an improved sleep and rest.
Treatment for sleep disorders can vary depending on the type and underlying causes.
However, it generally includes a combination of medical treatments and lifestyle changes, which is why we are going to be listing ways you can conquer sleep disorders; both medically and improved lifestyle.

Maintain a constant sleep schedule: Regardless of your sleep problems, maintaining a consistent sleep schedule is very vital.
Getting regular exercise, limiting your intake of caffeine, alcohol, nicotine will be a healthy habit to cultivate for a better sleep over the long term.
Set a regular sleep pattern:  You have to condition your body to be ready for sleep at the time you go to bed. If possible, it is best to work with your circadian rhythms (your natural sleep cycle). Unless you're working a job with variable shifts or working more than one job, this should not affect your budget at all.
Always listen to your body by going to bed when you’re tired:  This may sound obvious, but don’t stay up too late or try to go to bed when you are tired. If you are too awake to sleep, try getting up and doing a relaxing activity, such as reading or meditation.  Going to sleep when you're tired will help you develop a regular sleep schedule and at same time, help you to relax your tired muscles that can’t speak for themselves.
Endeavor to force yourself to sleep when you wake up halfway at night: Whether you have a sleep disorder or not, it’s normal to wake briefly during the night. But you have to find easy ways to get back to sleep as soon as you can. You can try focusing on your breathing, meditating, or practicing another relaxation technique. You can as well make a note of anything that’s worrying your mind and resolve to postpone worrying about it until the next day; when it will be easier to resolve.
Avoid the use of caffeine as much as you can: Caffeine is a stimulant, and people have differing sensitivities to it, based on a number of factors such as:

  • Gender

  • Amount of use

  • And cases of anxiety disorder.

However, it is best for you to avoid caffeine at least four to six hours before bedtime.
As you may know, Caffeine use has been linked to increased anxiety, which can also cut-short your sleep. You can replace the use of caffeine with water for a better sleep.
Start thinking of quitting your smoking habits: Just like caffeine, nicotine is a stimulant and so should be avoided before bed. Don't smoke 30 to 45 minutes before bed, and smoke less in the four hours before bed to help with going to sleep. In addition, for you to really improve your sleep quality, it is best to quit nicotine use altogether.  Bearing in mind that the side effects of nicotine withdrawal include insomnia and irritability.So you have to be patient with your body to readjust for a better sleep to be achieved.
Reduce your excessive eating at night: You can certainly eat something light before going to bed and best to eat heavier meals earlier in the day. Eating too late in the night can make you uncomfortable to lie down. It can even cause additional sleep issues especially for those with heartburn. This is yet another cost effective way to try to decrease sleeping problems.
Reduce your screen time: Do you know that blue light can trigger the brain to become more awake? And screens typically have a lot of blue light, even if the room is dark, it has the ability to wake you up. So It’s best to turn screens off and unplug an hour before bed.
Always drink enough water: Drinking enough water is very vital for the basic functioning of your body and improved sleep. Drinking enough water during the day will help you rest more soundly. It will also help you to avoid waking up thirsty. While drinking water is necessary for sleep, be careful not to drink a lot just before bed because, it can interrupt your sleep with repeated trips to the restroom.
How much water should you drink per day?
Incorporate routine exercise: Exercise can help your body with normal functioning, and will give you the needed energy for your day-to-day activities. It has been linked to better sleep. However, if you exercise just before you go to bed you may have more trouble sleeping. You can try exercising 3-4 hours before bed or walking for 20 minutes daily, to improve your overall health.

Medical treatment for sleep disorders includes any of the following:

  • Cold and allergy medications

  • Sleeping pills

  • Teeth grinding

  • Melatonin supplements

  • Surgery for sleep apnea

  • And many more…

If Lifestyle adjustments don’t do the trick, you can turn to sleep specialists or your doctor. Together, you both can find out the underlying causes of your sleeping disorder and equally find ways to improve your sleep and quality of life.
Good Luck!


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