egs at bedtime.
- You have mysterious symptoms such as constant pain that keeps you awake
- If you nod off during everyday activities like driving or reading
If you think you have any of the symptoms of sleep disorders listed above, you should speak to your doctor immediately. Some sleep experts say the sooner the problem is addressed, the easier it is to resolve and the less damage there will be to your health.
Causes of sleep disorders
There is not always an easy solution to problems surrounding sleep. There are a number of causes of sleep disorders; medical conditions, including fibromyalgia, low thyroid function, and joint problems like arthritis can cause sleeplessness. Mononucleosis or other viral illnesses also disturb sleep. As outlined above, sleep disorders such as narcolepsy, sleep apnea and REM behaviour disorder can also cause the problem. When no cause for sleeplessness can be determined, it is called “idiopathic hypersomnia.”
For some people, sleeplessness can happen simply because they do not stick to a regular sleep schedule. This is the case with people who work shift work and those who travel between time zones.
Stress is one of the biggest causes of sleep disorders. According to the National Sleep Foundation, stress causes hyperarousal. This can upset the balance between sleep and being awake. However, this doesn’t mean that everyone with a high level of stress suffers from insomnia.
How to prevent sleep disorders
While having difficulty sleeping can be frustrating, there is light at the end of the tunnel, or should we say, there is dark at the end of the day so you can get some shut-eye. Thinking about your sleep habits can help to prevent sleep disorders. The list below offers some tried and true suggestions for people who suffer from sleep disorders and are looking for relief.
- Try to go to sleep at the same time each night and get up at the same time each morning.
- Don’t take naps during the day since they make you less tired at night.
- Avoid caffeine, alcohol, and nicotine late in the day.
- Don’t eat heavy meals late in the evening.
- Get regular exercise, but not close to bedtime since it will stimulate you and make it difficult to fall asleep.
- Avoid using your bed for anything other than sleep or sex.
- If you can’t sleep, get up and do something that is not too stimulating, such as reading until you do feel sleepy.
- When you are worrying, try to make a to-do list before you go to bed. This just might help you to avoid thinking about those worries overnight.
- Consider taking a warm bath just before getting into bed.
Whatever you do before going to bed, research suggests that it should be a somewhat serene activity. A National Sleep Foundation survey indicated that the majority of Americans used some type of electronics, such a computer, cell phone, video game or television, within the last hour before going to bed. This is considered a bad idea because the light from these electronics stimulates the brain too much, making it harder to wind down.
Natural remedies to help you sleep
There are a number of over-the-counter sleep aids on the market, but many have side effects, including hangovers – that groggy feeling the next day. Much is unknown about the safety of over-the-counter sleep aids, and we have to keep in mind that medication interactions are possible as well. On the plus side, there are a lot of natural remedies for sleep.
Some people can prevent sleep disorders simply through exercise and diet. Having a regular exercise routine that balances your energy has proved positive for sleep, while eating foods that contain tryptophan, an amino acid that’s used to make serotonin can also help us sleep. Serotonin does occur naturally in the brain. Bananas, chicken and turkey contain tryptophan. This is the reason many people joke about taking a nap after consuming turkey. Carbohydrates help tryptophan enter the brain, so try a glass of warm milk at bedtime.
There are other natural remedies to help you sleep, including valerian, which binds to the same receptors in the brain that tranquil