How you can help yourself overcome sleep disorders?
Can sleeping pills to help avoid problems with sleep?
Most of us at some point in their lives experienced certain problems with sleep. But if such problems become almost commonplace and begin to interfere with your daily life, then we can safely say that you suffer from sleep disorder. Sleep disturbance entails more than just sleepiness. Poor quality sleep can have a negative impact on your energy, emotional balance and overall health. If you are having trouble sleeping, you will be helpful to this article, in which we will tell you what are the most common sleep disorder, what can you do to help yourself, and when to seek medical attention.
The importance of healthy sleep
Sleep can serve as a barometer of overall health. In many cases, people who are in good health tend to sleep well, while the recurring problems sleeping may indicate some medical or mental health problems, ranging from minor to the most serious.
Good sleep, as we have already said, it is very important for your physical health and emotional well-being. Even the minimum loss of sleep can affect your mood, health, stress. Ignoring the problem of poor sleep can lead to a serious deterioration in health, violation of labor productivity, stress and even accidents. If you want to stay healthy and to use its full potential, we must clearly recognize that good sleep is a necessity, not a luxury.
It is not normal to feel sleepy during the day, to deal with problems falling asleep at night, sleep poorly at night and in the morning to wake up absolutely broken. But even if you are having trouble sleeping so long that it has almost become accustomed to it, you can still learn to sleep better. It should begin to track the symptoms of sleep disorders, as well as whether they are related to the fact that you may prevent the violation of sleep.
At this stage it is very useful to use our tips. If your attempts to help itself will not succeed, you can seek help from professionals. Together, you will be able to identify the main causes of your problems and find ways to improve not only dream, but also their quality of life.
Signs and symptoms of sleep disorders
Random sleep problems may experience each. How do you know whether sleep disturbances in your case, just the body's response to external stimuli, or they are signs of more serious disorders or symptoms of the underlying disease? Start with a careful study of their symptoms, with special attention to obvious signs of severe daytime sleepiness. If at least one of the following symptoms you experience on a regular basis, then it is likely that this is a sleep disorder. So you:
have a sense of sleepiness or irritability during the day?
it is hard not to succumb to sleep, if you are sitting on the ground, watching TV or reading?
it is difficult to drive a car because driving you are inundated or feel too tired?
it is difficult to concentrate?
often have to hear from others that you look tired too?
it seems that in recent years have clearly slowed reaction?
it has become difficult to control your emotions?
have to use caffeinated beverages to force yourself to work on?
If you answered "yes" to at least one question, then, most likely, you have a serious sleep disorder.
Insomnia: The most common type of sleep disorder
Insomnia, or the inability to get the amount of sleep that you need to wake up rested and refreshed, is the most common complaint. Insomnia is often a symptom of other problems, such as stress, anxiety, depression, or any disease. It can also be caused by a special way of your life, including lack of physical activity, change of time zones, take medication, and even too much coffee you drink.
Common symptoms of insomnia include:
Difficulty falling asleep at night, or the inability to fall asleep, waking up during the night;
Frequent awakening during the night, interrupted sleep;
In order to get to sleep, you have to take some measures (to have a hypnotic, turn off the lights to create the perfect silence, and the like);
Sleepiness and poor performance during the day.
Whatever the causes of your insomnia, with which you want to deal, first of all learn to relax. Coupled with the fight against bad habits that will help you sleep better and, as a result, feel much better. The good news for you should be the fact that in most cases of insomnia can be eliminated by changing their way of life, rather than relying only on receiving hypnotics.
Other sleep disorders
In addition to insomnia, there are other types of sleep disorders. This apnea, restless legs syndrome, and narcolepsy. What are these problems?
This is one of the most common disorders. It is characterized by a temporary cessation of breathing related to the fact that overlap the upper respiratory tract. These pauses in breathing is interrupted sleep, which leads to frequent awakenings. Although the majority of people suffering from sleep apnea, these wake-up and do not remember, but they feel their implications for the day they are exhausted, irritable, often suffer from depression, and their productivity is significantly reduced.
On what grounds can learn apnea?
Frequent pauses in breathing during sleep.
The feeling of suffocation during sleep.
Frustrated after waking and drowsiness during the day, no matter how much time you spend in bed.
At night, sleep is interrupted, and the awakening comes with a sense of shortness of breath, chest pain, headache, nasal congestion or dryness in the throat.
Sleep apnea - a serious and potentially life-threatening sleep disorder. If you suspect that you or a loved one prone to sleep apnea, then, without delay, consult your doctor. This disorder can be successfully treated, and the doctor tells you to treatments. You can help yourself if you sleep on your side, to change to a higher pillow, and even - to try to lose weight.
Restless legs syndrome
These sleep disorders are characterized by the fact that you are experiencing almost irresistible urge to move the legs (less often - with his hands). Sleep does not come from the fact that you can not find a place at his feet. How would you put them no, you still uncomfortable; this condition often is accompanied by tingling, muscle pain, unbearable feeling of heaviness in the limbs.
Common symptoms of heavy legs include:
Discomfort somewhere deep in the muscles, accompanied by a strong desire to move the legs.
These sensations are temporarily calm down when you move, rubs or massaging the legs.
The onset of sleep is accompanied by or finally may be interrupted by repeated convulsions or twitching legs.
This sleep disorder that is characterized by excessive daytime sleepiness uncontrolled. These sleep disorders are caused by a dysfunction of the brain, when disturbed mechanism controlling sleep and wakefulness of the body. People with this disease people may experience "attack" sleep in the middle of a conversation, during or even driving. Here are some common symptoms of narcolepsy have:
A sudden strong feeling of weakness or loss of muscle control, especially during strong emotions.
Sensation of paralysis, the inability to move for some time after waking up.
Rapid, uncontrolled falling asleep during the day. After a short sleep there is a feeling of cheerfulness.
Vivid hallucinations in transition from sleep to wakefulness and vice versa (in those moments when a person realizes that he has (or had) not sleeping).
How you can help yourself overcome sleep disorders?
While some disorders may require medical care, in most cases, you may well help themselves. The first step to overcoming sleep problems will be to identify and careful monitoring of symptoms of sleep disorders. The second important step - to change daily habits and improve sleep hygiene.
No matter what, in fact, is your problem with a dream brought to the mechanism bedtime rituals and cultivating the good habits necessarily lead to permanent improvement in the quality of sleep. You can deal with the many symptoms by simply changing their way of life. For example, you may find: once you work out and begin to more effectively manage your emotions as your sleep will be much stronger and refreshing.
Here are some tips to improve sleep:
Observe sleep and wakefulness. Lie down and get up always at the same time - every day, including weekends.
Allow enough time for sleep. Most people need 7-8 hours of sleep to feel operational.
Make sure your bedroom is dark, quiet and cool.
Turn off the TV, computer, mobile phone at least an hour before bedtime. The type of light that radiate monitors and screens of these devices can stimulate your brain by suppressing the production of melatonin and interfering in the internal clock of your body.
Recipes for healthy sleep
Pillows with herbs: it served as a good stead in the days of our grandmothers, and now she is able to help. It is placed under the normal pillow or chest; under the warmth of the bed and the body emit volatile substances that you inhale and fall asleep easily. Sew for this flax square bag (with a side of about 15 cm) with a zipper and loosely tamp it with one of the following mixtures of dried herbs (effect persists 4 weeks):
On one of the leaves of lemon balm (lemon mint), valerian root and St. John's Wort and two lavender flowers.
Equal parts of valerian root, hops and St. John's wort.
Equal parts flowers of lavender and hops.
Sleepy elixir: 10 grams of flowers of lavender, hops, valerian root, lemon balm leaf herb St. John's wort and mash with a mortar, pour one liter of red wine. Let it brew for 10 days, stirring daily. After 5 days, add two slices of cinnamon and 5 cloves pounded pieces. Strain and pour into a bottle. Drink a small glass (40 ml) for 30 minutes before bedtime.
Can sleeping pills to help avoid problems with sleep?
When receiving a short period of time and only when prescribed under medical supervision and hypnotics can have a positive effect. However, this may only be a temporary solution; cure insomnia with the help of sleeping pills is not possible. In the long term medications can make only more severe insomnia.
Acceptable use of hypnotics (medium and short term!) In such situations, such as travel to the change of time zones. If there is a need to use such drugs for a long time, it is better to use it "as needed" basis and not on a daily basis to avoid dependence on the drug.
For instructions on the safe use of sleeping pills
In order to receive the effects of sleeping pills are the least unpleasant, the following guidelines:
Take sleeping pills only if you have enough time to full sleep - at least 7-8 hours. Otherwise, you will experience excessive sleepiness the next day.
Please read the insert, which is in the package. Pay particular attention to the possible side effects, the recommended dosage and the list of products and other drugs that can not be combined with this drug.
Never mix alcohol and sleeping pills! Alcohol disrupts sleep, and the interaction of alcohol with sleeping pills can be life-threatening.
Never get behind the wheel after taking sleeping pills, especially if you drink it the first time. You do not yet know when and how your body will react to this drug.