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10 STEPS TO FIX ALL YOUR SLEEP PROBLEMS IN THE BLINK OF AN EYE

“A good laugh and a Long Sleep are the cure for anything.” Irish Proverb.

 

If you are sleeping badly, it is going to tell on your physical and mental health. To fix all your sleep problems should be your first priority.in this article all your questions about how to fix your sleep problems will be answered.

Each year, about 40 million people in North America suffer from sleeping disorders. An additional 20 million have occasional sleeping problems.

There are many reasons for this sleep deprivation: work, chores, babies, worry, parties or late-night television are just a few.

WHY IS SLEEP IMPORTANT?

Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.

 

The way you feel while you're awake depends in part on what happens while you're sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development.

 

Sleep helps your brain work properly. While you're sleeping, your brain is preparing for the next day. It's forming new pathways to help you learn and remember information.

Sleep plays an important role in physical health. For example, sleep is involved in the healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke

 

HOW MUCH SLEEP DO WE NEED?

Sleep needs vary from person to person, depending on their age. As a person ages, they typically require less sleep to function properly. According to the CDC, the breakdown is as follows:

 

  • Newborns (0–3 months): 14–17 hours

 

  • Infants (4–12 months): 12–16 hours

 

  • Toddler (1–2 years): 11–14 hours

 

  • Preschool (3–5 years): 10–13 hours

 

  • School-age (6–12 years): 9–12 hours

 

  • Teen (13–18 years): 8–10 hours

 

  • Adult (18–60 years): 7-plus hours

 

  • Adult (61–64 years): 7–9 hours

 

  • Adult (65+ years): 7–8 hours

 


WHAT ARE THE COMMON SLEEP PROBLEMS?

 

Problem #1: Cannot Fall Asleep - Cannot Stay Asleep

 

Most people experience short term insomnia at some time. Insomnia includes having trouble falling asleep, having trouble getting back to sleep, and waking up too early.

Insomnia is more common in females, people with a history of depression, and in people older than 60. Temporary insomnia can be caused by:

 

  • Hearing a noise

 

  • A stressful event like the loss of a job or a death in the family or even catastrophic world events

 

  • Certain medications could keep you awake, particularly those that treat colds and allergies, heart disease, high blood pressure, and pain

 

  • Bad habits that sabotage our sleep including drinking alcohol and eating too close to bedtime

 

Short-term insomnia lasts only a few days and is usually not a cause for concern. For example, with jet lag or even seasonal time changes, your internal body clock will readjust itself within several days.

 

Insomnia is considered chronic when it lasts most nights for a few weeks or more. This longer-term condition deserves professional attention. 

 

Sometimes insomnia is caused by an underlying illness that needs treatment, such as:

 

  • Thyroid disorders

 

  • Anxiety

 

  • Depression

 

  • Arthritis

 

  • Asthma

 

  • Restless leg syndrome

 

Problem #2: Sleepy During the Day

If you're feeling sleepy frequently during the day, you might simply need to make more time to sleep.

Experts say that most adults need at least eight hours of sleep every night to be well-rested, but this varies from person to person.

 

The bottom line is that you should sleep for the number of hours it takes for you to feel rested, refreshed, and fully alert the next day. If you've had a good sleep, you shouldn't feel drowsy during the day.

Naps can be good, but the American Academy of Sleep Medicine recommends napping before 3 p.m. and for no longer than an hour so that it doesn't interfere with falling asleep at night.

 

If you are sleeping an adequate amount and you still feel drowsy going about your day to day routine, or if adjusting your sleeping habits hasn't helped, then you should talk with your health care provider.

Overwhelming daytime sleepiness could be due to a number of sleep disorders. For example, people with narcolepsy experience excessive sleepiness even after a full night's sleep.

 

Problem #3: Snoring

Snoring is noisy breathing during sleep that occurs when relaxed structures in the throat vibrate and make noise.

Most snoring is harmless, though it can be a nuisance that interferes with the sleep of others.

Some snoring can be stopped with lifestyle changes such as:

 

  • Losing weight

 

  • Cutting down on smoking and alcohol

 

  • Changing sleeping positions. This generally means keeping snorers off their backs and on their sides as a way to keep the airway more open during sleep.

 

The trick is figuring out the cause of snoring. It could be related to allergies or structural abnormalities such as nasal polyps or enlarged adenoids, which are lymphoid tissue behind the nose.

If your snoring is loud and frequent and you also have excessive daytime sleepiness, you could have sleep apnea. People with sleep apnea tend to also be overweight, and it's more common among men than women.

 

10 WAYS TO FIX ALL YOUR SLEEP PROBLEMS:

If you are suffering from insomnia, there are many steps you can take to change behaviors and lifestyles to help you get to sleep. Here are some tips for beating insomnia.

 

  1. Wake up at the same time each day. It is tempting to sleep late on weekends, especially if you have had poor sleep during the week. However, if you suffer from insomnia you should get up at the same time every day in order to train your body to wake at a consistent time.

  2. Eliminate alcohol and stimulants like nicotine and caffeine. The effects of caffeine can last for several hours, perhaps up to 24 hours, so the chances of it affecting sleep are significant. Caffeine may not only cause difficulty initiating sleep, but may also cause frequent awakenings. Alcohol may have a sedative effect for the first few hours following consumption, but it can then lead to frequent arousals and a non-restful night's sleep. If you are on medications that act as stimulants, such as decongestants or asthma inhalers, ask your doctor when they should best be taken to help minimize any effect on sleep.

  3. Limit naps. While napping seems like a proper way to catch up on missed sleep, it is not always so. It is important to establish and maintain a regular sleep pattern and train oneself to associate sleep with cues like darkness and a consistent bedtime. Napping can affect the quality of nighttime sleep.

  4. Exercise regularly. Regular exercise can improve sleep quality and duration. However, exercising immediately before bedtime can have a stimulant effect on the body and should be avoided. Try to finish exercising at least three hours before you plan to retire for the night.

  5. Limit activities in bed. The bed is for sleeping and having sex and that's it. If you suffer from insomnia, do not balance the checkbook, study, or make phone calls, for example, while in bed or even in the bedroom, and avoid watching television or listening to the radio. All these activities can increase alertness and make it difficult to fall asleep.

  6. Do not eat or drink right before going to bed. Eating a late dinner or snacking before going to bed can activate the digestive system and keep you up. If you suffer from gastroesophageal reflux (GERD) or heartburn, it is even more important to avoid eating and drinking right before bed since this can make your symptoms worse. In addition, drinking a lot of fluids prior to bed can overwhelm the bladder, requiring frequent visits to the bathroom that disturb your sleep.

  7. Make your sleeping environment comfortable. Temperature, lighting, and noise should be controlled to make the bedroom conducive to falling (and staying) asleep. Your bed should feel comfortable and if you have a pet that sleeps in the room with you, consider having the pet sleep somewhere else if it tends to make noise in the night.

  8. Get all your worrying over with before you go to bed. If you find you lay in bed thinking about tomorrow, consider setting aside a period of time -- perhaps after dinner -- to review the day and to make plans for the next day. The goal is to avoid doing these things while trying to fall asleep. It is also useful to make a list of, say, work-related tasks for the next day before leaving work. That, at least, eliminates one set of concerns.

  9. Reduce stress. There are a number of relaxation therapies and stress reduction methods you may want to try to relax the mind and the body before going to bed. Examples include progressive muscle relaxation (perhaps with audio tapes), deep breathing techniques, imagery, meditation, and biofeedback.

  10. Consider participating in cognitive therapy. Cognitive therapy helps some people with insomnia identify and correct inappropriate thoughts and beliefs that may contribute to insomnia. In addition, cognitive therapy can give you the proper information about sleep norms, age-related sleep changes, and help set reasonable sleep goals, among other things.

So here’s wishing you all a restful sleep. If this article was useful for you, do get back with your comments and feedback.

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