Sleep Disorder On Flowvella

Sleep Disorders and Problems Symptoms, Treatment, and Self-Help Many of us experience trouble sleeping at one time or another. Usually it’s due to stress, travel, illness, or other temporary interruptions to your normal routine.

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But if sleep problems are a regular occurrence and interfere with your daily life, you may be suffering from a sleep disorder. Sleep disorders cause more than just daytime sleepiness. They can take a serious toll on your mental and physical health, leading to memory problems, weight gain, and impacting your energy, and mood. But you don’t have to live with a sleeping problem. There are many things you can do to get a good night’s sleep and improve your health. What is a sleep disorder or sleep problem?

A sleep disorder is a condition that frequently impacts your ability to get enough quality sleep. While it’s normal to occasionally experience difficulties sleeping, it’s not normal to regularly have problems getting to sleep at night, to wake up feeling exhausted, or to feel sleepy during the day. Frequently having trouble sleeping can be a frustrating and debilitating experience. You sleep badly at night which leaves you feeling dead-tired in the morning and whatever energy you have quickly drains away throughout the day.

But then, no matter how exhausted you feel at night, you still have trouble sleeping. And so the cycle begins again, taking a serious toll on your mood, energy, efficiency, and ability to handle stress. Ignoring sleep problems and disorders can damage your physical health and lead to weight gain, accidents, impaired job performance, memory problems, and put a strain on your relationships. If you want to feel your best, stay healthy, and perform up to your potential, quality sleep is a necessity, not a luxury. Even if you’ve struggled with sleep problems for so long that it seems normal, you can still learn to sleep better. You can start by tracking your symptoms and sleep patterns, and then making healthy changes to your daytime habits and bedtime routine.

If self-help doesn’t do the trick, you can turn to sleep specialists who are trained in sleep medicine. Together, you can identify the underlying causes of your sleeping problem and find ways to improve your sleep and quality of life. Signs and symptoms of a sleep disorder Everyone experiences occasional sleeping problems, so how can you tell whether your sleeping problem is just a minor, passing annoyance or a sign of a more serious sleep disorder or? Start by scrutinizing your symptoms, looking especially for the telltale daytime signs of sleep deprivation.

There May Be a Medical Cause If you are experiencing any of the above symptoms on a regular basis, you may be dealing with a sleep disorder. The more you answered “yes”, the more likely it is that you have a sleep disorder. Types of common sleep disorders Insomnia Insomnia, the inability to get to sleep or sleep well at night, can be caused by stress, jet lag, a health condition, the medications you take, or even the amount of coffee you drink. Insomnia can also be caused by other sleep disorders or mood disorders such as anxiety and depression. Whatever the cause of your insomnia, improving your sleep hygiene, revising your daytime habits, and learning to relax will help without relying on sleep specialists or turning to prescription or over-the-counter sleeping pills. Sleep apnea Sleep apnea is a common (and treatable) sleep disorder in which your breathing temporarily stops during sleep, awakening you frequently. If you have sleep apnea you may not remember these awakenings, but you’ll likely feel exhausted during the day, irritable and depressed, or see a decrease in your productivity.

Sleep apnea is a serious and potentially life-threatening sleep disorder, so see a doctor right away. Restless legs syndrome (RLS) Restless legs syndrome (RLS) is a sleep disorder that causes an almost irresistible urge to move your legs (or arms) at night. The urge to move occurs when you’re resting or lying down and is usually due to uncomfortable, tingly, aching, or creeping sensations. There are plenty of ways to help manage and relieve symptoms, though, including. Narcolepsy Narcolepsy is a sleep disorder that involves excessive, uncontrollable daytime sleepiness.

It is caused by a dysfunction of the brain mechanism that controls sleeping and waking. If you have narcolepsy, you may have “sleep attacks” in the middle of talking, working, or even driving. Although no cure yet exists, a can help control symptoms and enable you to enjoy many normal activities. Circadian rhythm sleep disorders We all have an internal biological clock that regulates our 24-hour sleep-wake cycle, also known as our circadian rhythms. Light is the primary cue that influences circadian rhythms. At night, when there is less light, your brain triggers the release of melatonin, a hormone that makes you sleepy.

When the sun comes up in the morning, the brain tells the body that it’s time to wake up. When your circadian rhythms are disrupted or thrown off, you may feel groggy, disoriented, and sleepy at inconvenient times. Circadian rhythms have been linked to a variety or sleeping problems and sleep disorders, as well as depression, bipolar disorder, and (the winter blues). Shift work sleep disorder Shift work sleep disorder occurs when your work schedule and your biological clock are out of sync. In our 24-hour society, many people have to work night shifts, early morning shifts, or rotating shifts. These schedules force you to work when your body is telling you to go to sleep, and sleep when your body is signaling you to wake. While some people adjust better than others to the demands of shift work, most shift workers get less quality sleep than their daytime counterparts.

As a result of sleep deprivation, you may struggle with sleepiness and mental lethargy on the job. This cuts into your productivity and puts you at risk of injury.

To reduce the impact of shift work on your sleep:. Take regular breaks and minimize the frequency of shift changes. When changing shifts, request a shift that's later, rather than earlier as it's easier to adjust forward in time, rather than backward. Naturally regulate your sleep-wake cycle by increasing light exposure at work (use bright lights) and limiting light exposure when it's time to sleep. Avoid TV and computer screens, and use blackout shades or heavy curtains to block out daylight in your bedroom.

Consider taking when it's time for you to sleep. Delayed sleep phase disorder Delayed sleep phase disorder is a condition where your biological clock is significantly delayed. As a result, you go to sleep and wake up much later than other people. This is more than just a preference for staying up late or being a night owl, but rather a disorder that makes it difficult for you to keep normal hours—to make it to morning classes, get the kids to school on time, or keep a 9-to-5 job.

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People with delayed sleep phase disorder are unable to get to sleep earlier than 2 to 6 a.m. No matter how hard they try. When allowed to keep their own hours (such as during a school break or vacation), they fall into a regular sleep schedule. Delayed sleep phase disorder is most common in teenagers, and many teens will eventually grow out of it. For those who continue to struggle with a biological clock that is out of sync, treatments such as light therapy and chronotherapy can help.

To learn more, schedule an appointment with your doctor or a local sleep clinic. Jet lag Jet lag is a temporary disruption in circadian rhythms that occurs when you travel across time zones.

Symptoms include daytime sleepiness, fatigue, headache, stomach problems, and insomnia. Symptoms are more pronounced the longer the flight and flying east tends to cause worse jet lag than flying west.

In general, it usually takes one day per time zone crossed to adjust to the local time. So, if you flew from Los Angeles to New York, crossing three time zones, your jet lag should be gone within three days. Resetting your internal clock: How to reduce jetlag There are two strategies to avoid feeling groggy when you fly. On a brief trip just one or two time zones away, you may be able to wake up, eat, and sleep on home time.

Schedule appointments for times when you would be alert at home. On longer trips, to help you adjust to the new time zone, try the following:.

Gradually switch before the trip. For several days before you leave, move mealtimes and bedtime incrementally closer to the schedule of your destination (see illustration). Even a partial switch may help. During the trip, drink plenty of fluids, but not caffeine or alcohol. Caffeine and alcohol promote dehydration, which worsens the physical symptoms of jet lag. They can also disturb sleep.

Switch your bedtime as rapidly as possible upon arrival. Don’t turn in until it’s bedtime in the new time zone. Use the sun to help you readjust. If you need to wake up earlier in the new setting (you’ve flown west to east), get out in the early morning sun.

If you need to wake up later (you’ve flown east to west), expose yourself to late afternoon sunlight. Tracking your symptoms The first step to overcoming a sleep disorder or problem is identifying and carefully tracking your symptoms and sleep patterns. Keep a sleep diary A sleep diary can pinpoint day and nighttime habits that may be contributing to your problems at night. Keeping a record of your sleep patterns and problems will also prove helpful if you eventually need to see a sleep doctor.

Your sleep diary should include. what time you went to bed and woke up. total sleep hours and perceived quality of your sleep.

a record of time you spent awake and what you did ('got up, had a glass of milk, and meditated' for example). types and amount of food, liquids, caffeine, or alcohol you consumed before bed, and times of consumption. your feelings and moods before bed (happiness, sadness, stress, anxiety).

any drugs or medications taken, including dose and time of consumption The details can be important, revealing how certain behaviors can be ruining your chance for a good night’s sleep. After keeping the diary for a week, for example, you might notice that when you have more than one glass of wine in the evening, you wake up during the night. Self-help for sleep disorders While some sleep disorders may require a visit to the doctor,. Improve your daytime habits Regardless of your sleep problems, sticking to a consistent sleep schedule, getting regular exercise, limiting your intake of caffeine, alcohol, and nicotine, and managing stress will translate into better sleep over the long term.

Develop a relaxing bedtime routine to prepare your mind and body for sleep. Make sure your bedroom is quiet, dark, and cool, avoid heavy meals and too many fluids late at night, take a warm bath, read, or listen to soothing music to unwind, and turn off screens at least one hour before bedtime. Simple Steps Get back to sleep when you wake up at night Whether you have a sleep disorder or not, it’s normal to wake briefly during the night. If you’re having trouble getting back to sleep, try focusing on your breathing, meditating, or practicing another relaxation technique. Make a note of anything that’s worrying you and resolve to postpone worrying about it until the next day when it will be easier to resolve. When to call a doctor If you’ve tried a variety of self-help remedies without success, schedule an appointment with a sleep specialist or ask your family doctor for a referral to a sleep clinic, especially if:.

Your main sleep problem is daytime sleepiness and self-help hasn't improved your symptoms. You or your bed partner gasps, chokes, or stops breathing during sleep. You sometimes fall asleep at inappropriate times, such as while talking, walking, or eating.

Provide your doctor with as much supporting information as possible, including information from your sleep diary. What to expect at a sleep clinic or center A specialist will observe your sleep patterns, brain waves, heart rate, rapid eye movements and more using monitoring devices attached to your body. While sleeping with a bunch of wires attached to you might seem difficult, most patients find they get used to it quickly. The sleep specialist will then design a treatment program if necessary. A sleep center can also provide you with equipment to monitor your activities (awake and asleep) at home.

If you often feel tired or sluggish during the day, or often wake up feeling unrefreshed, it might mean you have some. But what you do and how you feel at night, can provide a few clues, too. 'Sleep disorders occur when you have trouble with sleep quality, timing, and/or duration,' Chris Brantner, sleep expert and founder of, tells Bustle. 'You could be getting the right amount of sleep, but the sleep could be low quality. Or you could be getting good quality of sleep, but you're not able to fall asleep on time, which then affects your overall amount of sleep. Occasional issues don't qualify as sleep disorders.' It's only when they become chronic that your sleep issues may be worth looking into.

'A few nights of poor sleep are entirely normal,' Martin Reed, certified clinical sleep health expert and founder of, tells Bustle. 'But if you struggle with sleep at least three nights each week and this has been going on for more than three months, you should speak to your doctor about your sleep.' They can tell you — such as insomnia, sleep apnea, restless legs syndrome, etc. — as well as what you can do to begin feeling better, so you can finally get those you so desperately need. Here are a few bedtime habits you may want to point out to your doctor, according to experts. Pretty much everyone thinks about their day for a moment or two, before falling asleep.

But if you struggle to shut off your brain — or end up lying awake worrying for hours on end — it may be a sign of a sleep disorder. 'If you find that your heart races and your mind goes into overdrive as soon as you get into bed (or even think about the bed), you may be,' Reed says. 'These reactions are a symptom of the body’s arousal system being activated as a result of repeated nights of bad sleep. For many people with insomnia, the bed has become a cue for stress and wakefulness rather than a trigger for relaxation and sleep.' With insomnia, the mere act of climbing into bed can trigger these thoughts. And it can be something that's difficult to overcome, without the help of a. It's fine to occasionally go to bed an hour or two earlier than you normally would — especially if you're sick or want to recover from a particularly stressful day.

But if this has become a habit, take note. 'As a way of compensating for sleep difficulties, many people with insomnia will stay in bed later than normal, and even call in sick to work or cancel plans,' Reed says. 'If any of these behaviors sound familiar, you should take steps to address them since they actually risk making your insomnia worse.' Do you tend to get sleepy as the evening goes on, but once you climb into bed, it suddenly feels like you drank ten cups of coffee? 'Feeling sleepy, going to bed, and then suddenly feeling wakeful like a switch has been flipped can be a sign of a sleep issue,', a therapist specializing in sleep issues, tells Bustle. Namely, insomnia. 'Often times if we spend a lot of time in bed doing things like reading, binge watching TV, or other activities, we train our brain that the bed is a place for wakefulness,' Houghton says.

'Then, when we lay down and expect to sleep, our brain says 'no, this isn’t what we’re supposed to be doing here.' ' Cut to insomnia symptoms that get worse and worse. 'When it’s done night after night, we start to get worried that there is something wrong with our sleep and then try to force ourselves to sleep and it can spiral into insomnia,' she says. 'This is (Cognitive Behavioral Therapy for Insomnia) where patients learn to retrain their brain by limiting the bed to just sleep and sex and addressing unhelpful thoughts about sleep.'

If you don't have much in the way of, that can be a sign of a problem in and of itself. Same goes for switching up your routine night after night, as a way of tricking yourself into getting more sleep.

'Regularly thinking about sleep or changing your routine to accommodate your sleep. is a common symptom/habit among insomnia sufferers,' Reed says.

For healthy sleepers, sleep is a part of their day they don't have to think too much about. So if you're hyper-focused on it, and are constantly adjusting your life in an attempt to get more or better sleep, it may be a good idea to speak with your doctor.

If you tend to wake up several times throughout the night, don't accept it as a normal part of life. This is often a sign your body is out of balance, and it's preventing you from getting a restful night's sleep.

'Waking multiple times, too early, and/ or unrefreshed means your body is not getting adequate deep sleep. This could be due to cortisol, hormonal, or stress issues.' , tells Bustle.

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'Our normal cycle as humans is to rise with the sun, have consistent energy throughout the day, leading to a progression of relaxation with the night (known as our circadian clock).' If you're internal clock seems out of whack, definitely let a doctor know. On the other hand, it may also be a sign of a sleep disorder if you fall asleep too quickly. 'It's nice when we doze off quickly, however, most people don't realize that if you're falling asleep immediately upon hitting the pillow every night, this can signify a sleep disorder,' Brantner says.

'It's possible that you're simply exhausted from. A rule of thumb is if you're falling asleep in less than five minutes each night, there may be something afoot.'

Whether you're snoring, falling asleep too quickly or lying awake long into the night, let your doctor know. They can help get the bottom of the issues, and figure out if you do, in fact, have a sleep disorder.