You Catch Every Cold That Goes Around
If you can’t seem to enter into a building without catching a cold, or you come down with every flu that strikes your office, it may be a sign that you have impaired immune function, which can be a result of lack of sleep.
“Chronic illness can occur secondarily to inadequate sleep, as the body is not given enough time to … regenerate,” Dr. Raghu Idupuganti, an anesthesiologist at NYC Surgical Associates, tells Bustle. “Much of the body’s natural healing mechanisms occur while we are sleeping, with increased benefits corresponding to increased sleep.”
If you keep getting sick, and suspect that a sleep disorder might be to blame, tell your doctor right away. They can perform a sleep test, where they monitor you while you sleep, to see if this is truly the heart of the issue.
Its Two Main Symptoms Are:
- Fall asleep during the day and suddenly fall into a deep sleep
- When you suddenly smile, get angry or excited, your muscles lose control and you fall. This is called cataplexy.
- You may notice that there are more symptoms such as:
- You cannot talk or move before you go to sleep or when you wake up
- Listening to dream-like pictures or contradictory conversations
- That night you fell asleep and did something you dont remember
- I woke up that night with a sudden heatwave
- A few days ago, the cause of this disease was known to be a lack of orexin or hypocretin.
- Exercise regularly and go to bed on time at night. Medications can be taken to understand the symptoms, antidepressant pills, or medications that reduce drowsiness, such as modafinil.
How Can I Sleep Better
- Avoid caffeine, smoking and alcohol, especially in the hours before bedtime.
- Avoid heavy meals or strenuous exercise shortly before going to bed.
- Go to bed and get up at the same time each day.
- Regular daytime exercise helps you feel more relaxed and tired at bedtime.
This section will discuss five topics which can help to promote better sleep:
- Understanding some facts.
- Daytime exercise.
- Psychological treatments called cognitive and behavioural therapies.
In effect, these can be used in a step-wise fashion. You need only go on to the next step if the previous step is not very helpful, but each step requires a greater degree of effort.
Insomnia: What Causes It And How Many Of Us Have It
If your sleep troubles are more than just a few sleepless nights, you might have insomnia.
Having trouble sleeping? Find out what insomnia is and how it’s diagnosed and treated.
About 30% of all people have difficulty sleeping and about 10% of those people will get an insomnia diagnosis, according to Dr. Deirdre Conroy, clinical director of the Behavioral Sleep Medicine Clinic at the Michigan Medicine Sleep Disorders Centers.
Out of those 10% of people who have diagnosed insomnia, about 40% of them experience mental health disorders, according to the National Sleep Foundation. That’s not surprising given that most people can tell you that if they are stressed, they’re also having a hard time getting a good night’s sleep.
Even though mental health issues are one of the biggest causes of insomnia, they don’t explain all cases. Keep reading to find out more about the most common causes of insomnia and what you can do to get some relief and much needed sleep.
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How Does Meditation Helps With Sleep
Meditation is utilized to treat sleep insomnia as meditation methods relax the body and mind and help sleep cycle to run normally. Meditation helps people change their breathing habits, clear out unwanted emotional data and calm the sleep anxiety. It ought to be tried before taking additional sleep aids tablets as it has no enduring side effects.
Doing away with chronic insomnia will likely take some time and call for long-term changes to bedtime habits. Merely meditating when an individual hasnt altered additional sleep depriving habits might not result in the sought after sleep.
An individual ought to cutback on caffeine, limit alcohol intake, and switch off the television or computer at least 60 minutes prior to bedtime as these are all stimulants; and stimulants, naturally, inhibit relaxation. The purpose of meditation is to unwind the body and mind.
The mere act of counting sheep may be considered a sort of meditation. Taking time to count your blessings or consider the great things that occurred during the day after lying down in bed at night may likewise be a form of meditating.
The trick is to center on something relaxing and pleasant instead of merely recounting all the events of the day.
Meditation is easy. Some of the times individuals attempt to make it too complicated, which may have the opposite effect of relaxation and produce more stress at bedtime. The advantages of meditation will come with natural relaxation; meditaion shouldnt be forced.
Insomnia Due To A Medical Condition
This secondary insomnia is caused by a medical or neurological disorder, where the insomnia is a symptom of the disorder, according to the . The course and severity of insomnia are directly linked to that of the medical condition, but the insomnia is a separate focus of treatment. This insomnia is a disorder only if it is severe enough to require separate treatment.
Medical conditions often linked to insomnia include chronic pain, cancer, diabetes, heart disease, gastroesophageal reflux disease, overactive thyroid, Parkinson’s disease and Alzheimer’s disease, per the Mayo Clinic.
Medical Problems And Other Sleep Disorders
One of the most common sleep disorders is sleep apnea, which can lead to other serious health issues and make you feel more tired during the day. According to the National Sleep Foundation, sleep apnea can be an underlying cause of insomnia.
“If you have some snoring, if anyone has seen you stop breathing, or if you are having any choking or gasping at night, that’s a sign or symptom of sleep apnea. And that could manifest as I’m having trouble staying asleep. So you may want to talk to your doctor about those other types of symptoms because there are hundreds of types of sleep disorders and many of them we test for in the laboratory,” Dr. Conroy says. Oftentimes, doctors can run a sleep study to test for these types of problems.
This Common Sleep Disorder Can Impact Your Ability To Function During The Day Learn How To Spot The Symptoms And Get The Right Treatment If You Need It
Insomniawith all its tossing, turning, and nighttime disturbancecan wreak havoc on your sleep routine and the way you feel during the day. This disorder often prevents people from achieving the quality or quantity of sleep that their body needs to function at its best. The end result: daytime fatigue, as well as a decline in focus, concentration, and cognitive performance during waking hours. Learning the risks factors and symptoms associated with insomnia can help you understand ways to improve your sleep habits, plus when to seek professional help to find treatments for this challenging sleep disorder. No matter how long you may have had insomnia, effective treatment is available.
You’re Told You Snore
While snoring may seem harmless, it can actually be a sign of a sleep disorder known as sleep apnea. So even though it may not seem like a big deal, it’s actually a health condition that may need your attention, as well as one that your doctor needs to know about.
“We all know that snoring can be disruptive to those around us. What many of us donât realize is that it can often be an alarm for greater health concerns,” Dr. Joyce Lee Iannotti, director of the sleep clinic at Banner University Medical Center Phoenix and the Neurology Institute, tells Bustle. “Habitual snorers are at risk for serious health problems, including obstructive sleep apnea, stroke, heart disease, chronic daytime fatigue, and overall poor sleep quality.” While snoring doesn’t guarantee that you will get these health conditions, talking to your doctor about what may be causing the snoring can prevent any health conditions from developing.
About The Quality Of Your Sleep
1. How difficult do you find falling asleep?
0. Not difficult at all 1. Not really difficult 2. Moderately difficult 3. Difficult 4. Very difficult
2. How difficult do you find staying asleep? Do you wake up often during the night?
0. Not difficult at all 1. Not really difficult 2. Moderately difficult 3. Difficult 4. Very difficult
3. How difficult do you find waking up in the morning?
0. Not difficult at all 1. Not really difficult 2. Moderately difficult 3. Difficult 4. Very difficult
Dietary Supplements For Insomnia
There are many dietary and herbal supplements marketed for their sleep-promoting effects. Although they may be described as natural, be aware that sleep remedies can still have side effects and interfere with other medications or vitamins youre taking. For more information, talk to your doctor or pharmacist.
How To Sleep At Night
Once you fall into the cycle of insomnia, you have to work hard to cure it. And for this, there is a loss of health and work. At Toots Plus we write articles about productivity, but it is not possible to do any work productively if there is a lack of sleep.
So, in this tutorial, we will see how to balance work life. And the quality of sleep can be improved.
First, we will look at the harmful aspects of insomnia. Then we will see how sleep can be controlled by changing daily habits.
What Happens If You Do Not Sleep
Anxiety is normal if you do not sleep. If you dont sleep for half a night, you will feel tired the next day, but it will not harm you physically or mentally.
But if you dont sleep for several nights, you will see
- Depression may wake up early in the morning and may not sleep anymore
- Always think about everyday matters
- What are the benefits of medicine?
People have been using sleeping pills for many years, but now we know that these are:
- Does not work for long
- The next day you are tired and irritable
- As soon as their ability to work decreases, you need to increase the amount of medication to do the same.
- It becomes a habit. If you use it for a long time, you will become physically and mentally dependent on sleeping pills.
- Some newer sleeping pills are available, but they have the same side effects as older drugs .
Sleeping pills can be taken for a few days for a couple of weeks. Suppose you are in such a state of mind that you cannot sleep at all, then you must take sleeping pills.
If you are taking sleeping pills for a long time, you need to gradually reduce it by consulting a doctor.
In some cases, it is necessary to take antidepressant pills.
Cognitive Behavior Therapy has been shown to work in insomnia. It teaches you to deal with thoughts that make you think more and disturb your sleep.
Sleep apnea or any drug disturbs sleep.
When You Cant Sleep You Can Follow These 6 Tricks Given Below:
If you constantly think about how sleep will come, you will not fall asleep due to tension. Try to relax by eliminating these thoughts.
Try something relaxing, like reading a book, listening to music, etc. You will also get long term benefits from this short term practice.
Cognitive Behavioral Therapy has a thing called paradoxical intent that is used to treat insomnia. Try to stay awake, it often leads to sleep!
Eliminate the thought of what will be the problem if you cannot sleep.
It never brings any good results. Try to brake this bike.
Studies have shown that meditation improves sleep quality. Even if you are not interested in meditation, try simple breathing exercises.
I use an app called Buddhifai which is specially made to help you sleep. But there is no need to go into so much complexity. All you have to do is close your eyes and focus on breathing in and out. There are many books, websites, and apps on meditation. You can take the help of those.
Do you have memories of falling asleep listening to stories as a child? Reading a book is a lot like that.
So make it a habit to read books before going to bed. It similarly indicates to your body that it is time to sleep.
Write down your concerns
Many times a person is so worried that he cannot sleep. When you write these down on paper, it often makes sense that you have not forgotten about them. They can be solved in time.
Take a hot bath
What To Do When Insomnia Wakes You Up In The Middle Of The Night
Many people with insomnia are able to fall asleep at bedtime, but then wake up in the middle of the night. They then struggle to get back to sleep, often lying awake for hours. If this describes you, the following tips may help.
Stay out of your head. Hard as it may be, try not to stress over your inability to fall back to sleep, because that stress only encourages your body to stay awake. To stay out of your head, focus on the feelings in your body or practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, Ahhh. Take another breath and repeat.
Make relaxation your goal, not sleep. If you find it hard to fall back to sleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Even though its not a replacement for sleep, relaxation can still help rejuvenate your mind and body.
Do a quiet, non-stimulating activity. If youve been awake for more than 20 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim and avoid screens so as not to cue your body that its time to wake up.
Relaxation techniques that can help you get back to sleep
Mindfulness meditation. Sit or lie quietly and focus on your natural breathing and how your body feels in the moment. Allow thoughts and emotions to come and go without judgment, always returning to focus on breath and your body.
Two Types Of Insomnia
Technically, there are two types of insomnia: Acute and chronic.
Experts on sleep tend to say that insomnia is the perception of sleeping poorly, associated by a daytime consequence, and that it should last for at least three months to be considered a chronic problem, Dr. Victor said.
Most people who complain of insomnia say they cant fall or stay asleep and feel lousy the following day, he added.
Chronic insomnia also occurs at least three nights per week. It can be caused by changes in ones environment, unhealthy sleep habits, clinical disorders or certain medications.
Insomnia Due To A Drug Or Substance
This type of secondary insomnia occurs when your sleep is disrupted by the use of a substance such as alcohol, caffeine, food, or medication.
With alcohol, caffeine and food, sleep problems occur because these substances, when used in high concentrations, stay in your body for several hours after consumption. Research has shown that sleepers who drink large amounts of alcohol before going to bed are often prone to delayed sleep onset, and may also experience sleep disruptions and poor sleep quality. Caffeine is a stimulant, so experts recommend limiting caffeine about four or five hours before bedtime, and eating your last large meal 2 to 3 hours before sleeping. With medication, side effects from certain drugs can make falling asleep difficult for some people, according to the .
Unfortunately, this type of sleep problem may also occur when you stop using a substance, so weaning yourself off of a substance you normally ingest before bed is better than stopping cold-turkey.
What Are The Symptoms Of Insomnia
People experience insomnia differently. Some of the symptoms of insomnia are:
- having difficulty falling asleep
- waking a lot during the night
- waking up too early and being unable to go back to sleep
- not feeling refreshed when you wake up
Insomnia can lead to the following symptoms during the day:
- tension headaches
- feeling sleepy when sitting quietly
Changes In Sleep Time Working Shifts Or Having A Baby
You may have to stay awake for work at night while sleeping. If you have to deal with it sometimes, you will easily get used to it. But often when sleep patterns change, its much harder to get used to. Everyone who works in shifts, doctors or nurses who are on duty at night or mothers who breastfeed their children may all have this problem. They are awake when everyone is asleep. Jet lag is the same problem. As time changes quickly you will see that you are awake while everyone is asleep.
To get back to normal rhythm easily, get up at the same time every morning, no matter how many nights you sleep the night before. Use an alarm clock. If it is not a night that day, do not go to bed at all. If you do this for a few nights, you will go back to a normal rhythm.
Get more sleep
Maybe you fall asleep again and again during the day. This often happens when you do not sleep well at night. If you get more sleep during the day despite getting enough sleep at night for two weeks, then there may be some other cause such as diabetes, thyroid, or viral infection.
There are other reasons why people sleep more.
It does not usually occur, and many times doctors cannot diagnose the disease.
Your Relationships Are Suffering
“We donât often think about it, but being the kind of person others want to be around requires a healthy brain thatâs firing on all cylinders,” Lisa Tan, chief marketing officer of the sleep tech company Reverie, tells Bustle. So if you’ve been feeling unusually introverted, or you’ve been picking fights with others, it may be your body’s way of letting you know you aren’t getting enough sleep.
Conflicts might show up at work, for example, or in your friendships or relationship. “When youâre sleepy, ,” Tan says. “Which is one reason why many studies have shown that an otherwise healthy relationship suffers badly when one partner is suffering from insomnia.” If you find your relationships are being affected, and you think lack of sleep is to blame, talk to your doctor about possible solutions to help you get a better night’s rest.
Do I Have Insomnia Take The Test
Do I have insomnia? is the question often asked after a few nights of sleeplessness. Is your bad sleep just an isolated episode related to external factors or is it the part of a more persistent problem and how can you tell the difference? The following test will help you determine whether you have insomnia or not. Insomnia affects 1/3 of the population, with 10 % suffering from chronic insomnia. The impact of insomnia is felt not only in the day-to-day life of millions of people but also economically with insomnia costing the US government $63 billion in lost work.
Am I Suffering From Restless Leg Syndrome
Restless legs syndrome is a disorder that causes a strong urge to move ones legs. There is often an unpleasant feeling in the legs that improves somewhat with moving them. Occasionally the arms may also be affected. The feelings generally happen when at rest and therefore can make it hard to sleep.
Your Anxiety Has Been Off The Charts
The thing with anxiety is that it can cause sleep disorders, but it can also be made worse by them. So it really can become a question of “which came first?”
“Anxiety and sleep disorders often go hand-in-hand,”GinaMarie Guarino, LMHC, tells Bustle. “A person with anxiety will have trouble sleeping, and a lack or disruption in sleep will result in anxiety.’
So it really will be important to tell your doctor, if your anxiety is worse. “If a person who does not meet criteria for an anxiety disorder feels unusually anxious and is not getting restful sleep, the anxiety could be a symptom of a sleep disorder,” Guarino says.
See If You Fit The Diagnosis Criteria For Insomnia
There are different types of insomnia depending on who you ask.
But when most people think of insomnia, theyre thinking of chronic, or primary insomnia.
According to the Diagnostic and Statistical Manual of Mental Disorders , which is a popular set of diagnosing guidelines in North America, primary insomnia consists of one or more of the following:
- Difficulty getting to sleep, maintaining sleep, or waking up.
- Difficulty getting to sleep lasts at least 3 months, and occurs at least 3 nights per week.
- You have difficulty sleeping despite ample opportunity for sleep.
- Your sleeping troubles cannot be explained by another disorder like sleep apnea.
- Its not a result of substance use .
- The sleep issues cause significant distress or impairment in other areas of your life.
In a nutshell, insomnia consists of significant difficulty with sleep that cannot be explained by some other condition or substance abuse.
Oversleeping Vs Undersleeping: Both Are Bad
Oversleeping can be just as bad as undersleeping. The opposite of insomnia or not getting enough sleep is hypersomnia, or sleeping too much. This isnt the same as getting extra sleep following a night of sleep deprivation done rarely, this wont harm your sleep health. Consistently oversleeping, however, is a clear sign of underlying health conditions that you should not ignore.
Some signs that you may be sleeping too much include:
- Excessive sleep duration well beyond the recommended 7-8 hours per night.
- Difficulty waking up in the morning, and difficulty getting out of bed.
- Feeling tired and unfocused throughout the day.
Hypersomnia can also be a sign of depression, especially in teens and young adults. It may also indicate another underlying sleep disorder, such as restless legs syndrome , narcolepsy, and obstructive sleep apnea . Its also possible to suffer from hypersomnia and insomnia at the same time. This is why its so important for short sleepers and long sleepers both to get tested for sleep disorders.
Exercise During The Day And Avoid Naps
“Be more active in the day if you can. Take a walk and get light exposure, maybe if you’re not exercising now, establish an exercise routine. And watch the naps and avoid dozing off between Zoom meetings. Avoid naps in general in the first part of your day and not too close to bedtime, and try to limit them to 20 to 30 minutes,” Dr. Conroy says.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
Theres No One Test For Insomnia
Currently, there is no specific diagnostic test for insomnia. Instead, your primary care provider or a sleep specialist will use a variety of tools to evaluate your symptoms and determine the best treatment approach. Tools that can be helpful in measuring insomnia symptoms include:
- A sleep log
- A sleep inventory
- Blood tests
- A sleep study
Using all of these tools gives doctors a picture of the factors affecting your sleep and helps them determine if there might be an underlying psychological or medical problem behind your sleep trouble that needs to be addressed, or what type of help you need.
One critical component of diagnosing insomnia is accurately and comprehensively measuring the problems the condition is causing so that all of those symptoms can be addressed in a treatment plan. For instance, if theres an unidentified underlying medical condition, say, arthritis, thats contributing to your insomnia, any amount of behavioral therapy you do may be futile if no ones addressing the chronic pain keeping you awake at night.
If you have sleep problems, here are some topics you may want to bring up with your doctor, according to the National Sleep Foundation: