Sleep disorders and how to overcome them

There are roughly 5 types of sleep disorders that you need to be aware of: insomnia, sleep apnea, snoring, restless legs syndrome (RLS)/periodic limb movements in sleep (PLMS) and narcolepsy. So if you are not sure whether you have a sleep disorder or simply don’t know what type it is, the following article can help: Insomnia Insomnia (otherwise know as a chronic inability to get high quality sleep) is possibly one of the most common types of sleep disorders you will encounter as most individuals will experience it at some point in their lives. Triggered by stress, a change in time zones, altered sleep patterns and poor bedtime habits, insomnia is easily treatable. Simply aim to improve your sleep hygiene, take part in relaxation techniques and try cognitive behavioural therapy (CBT). If, however, you’d prefer to improve your sleeping patterns naturally, the support of a natural supplement such as NightCalm can help. Proven to boost the serotonin levels within your brain, the 5HTP within this supplement can help you to experience longer, more restful sleep from day one. Sleep apnea This sleeping disorder can prove potentially dangerous if you do not get it corrected, as sleep apnea essentially makes you either stop breathing or take very shallow breaths. Each pause in breathing is believed to last between 10-20 seconds and occurs 20-30 times an hour. Unsurprisingly this causes you to wake up coughing so you can begin breathing properly again. The most common symptoms of sleep apnea include: frequents gaps in breathing during sleep; gasping/choking for air to restart breathing (which usually wakes you up); loud snoring and feeling un-refreshed/excessively tired during the day, and are usually caused by: • Excessive weight (obesity) • Large tonsils or adenoids • Nasal congestion • A blockage • A uniquely shaped neck, head or chin If you are worried you might have this sleeping disorder, the safest way to treat it is to lose weight, elevate your head from off the bed, sleep on your side or wear a CPAP (a mechanical device which provides continuous air pressure that keeps your airways open). Snoring Often confused with sleep apnea, snoring can affect the sleeping patterns of both you and your partner. Triggered by your airway becoming narrow through poor sleep posture, excessive weight or physical abnormalities in your throat, this sleeping disorder can easily be treated. Try sleeping on your side, losing weight or elevating your head as this can help to open up your airways. Restless legs syndrome (RLS) and Periodic limb movement in sleep (PLMS) Both of these sleeping disorders can lead to a very eventful night: • RLS – occurs when you get an irresistible urge to move your legs or arms when you are resting or lying down. It usually feels quite uncomfortable and can be recognised as a tingly/creepy sensation crawling up your limbs. • PLMS – involves involuntary, rhythmic limb movements when you are awake AND when you are asleep. Increasing your physical exercise is the best way to deal with these 2 sleeping disorders as they will help to alleviate this desire to move; however we recommend speaking to your physician to see if there is a deeper reason. Narcolepsy Narcolepsy, otherwise known as ‘sleeping attacks’, is a neurological disorder that can cause extreme sleepiness even when you have had plenty of sleep. Often causing you to fall asleep suddenly and without warning, narcolepsy is commonly caused by a lack of hypocreatin in the brain which helps to regulate sleep and wakefulness. The problem with this sleeping disorder, however, is that it can prove incredibly dangerous if you are walking, driving or working, and can make living a normal life very hard. If you are worried you may have narcolepsy, common symptoms include: intermittent, uncontrollable episodes of falling asleep; excessive daytime sleepiness and sudden losses of muscle control during emotional situations (cataplexy). Unlike, many of the sleeping disorders listed above, narcolepsy requires a combination of medication, behavioural treatments and counselling to cure. How to deal with your sleeping disorder If you suffer from a sleeping disorder, there are a number of treatments you can utilise to regain control of your sleeping patterns: • Take a sleeping aid – as mentioned above, sleeping aids such as NightCalm can naturally help you to increase your serotonin levels which in turn help to regulate your sleep. By naturally boosting these levels, you can benefit from a long and rested night as well as experience: improved memory, concentration, sexual appetite and injury recovery; alleviation from depression, anxiety, stress, migraines and headaches, and a reduction in your appetite, headaches and aggression. • Exercise – increasing your daily physical activity, especially during the afternoon, can help to reduce stress and make your body/limbs naturally tired. • Keep a sleep diary – compiled by you and your partner, a sleep diary can help to identify your triggers, and help you to resolve them. Simply aim to list the time you went to bed and woke up (number of hours); your quality of sleep (how often did you wake up); foods/drinks you consumed before bed; your mood/feelings before bed (happy, sad, stressed, anxious) and if you are taking any drugs or medication. • Relax – meditation, yoga, reading and listening to sleep music can all help to alleviate stress and anxiety, and remove any distractions that might be keeping you awake. Simply try to do an activity that you enjoy and that makes you feel positive and happy. Source