What are Sleep Disorders?
Sleep disorder is any condition that affects your sleep and cause disturbances in sleep.
If you feel restless and exhausted in the morning you should see ad doctor. Improper sleep is a serious health hazard that poses a threat to the health.
Dangers of Poor Sleep:
Inadequate sleep may result in car accidents, injuries pertaining to job, relationship problems, memory problems and mood disorders. In crux it can be stated that sleep deprivation affect every aspect of life.
Sleep disorders may lead to diabetes, obesity and cardiovascular ailments.
Symptoms of Sleep Disorders:
Deficiency of proper sleep may depict itself as following:
• Excessive sleeplessness in daytime
• Difficulty in falling asleep
• Discomfort in legs during sleep
• Snoring during sleep
The Sleep Cycle:
Sleep is of two kinds-REM and non-REM.
REM is rapid eye movement and is linked to dreaming.25% of sleep consists of REM and is experienced towards early morning.
The rest of sleep comprises of non-REM. There are four steps in non-REM from light sleep (stage 1) to deep sleep stage (4).
Sleep disorders hamper the normal sleep cycle and causes disturbances in sleep pattern.
Well the sleep requirements differ from person to person. However the general guidelines are as under:
• Infants:16 hours
• Teenagers:9 hours
• Adults: 7-8 hours
Insomnia is directly related to sleep hygiene. Having coffee and tea affects your sleep adversely. You should have proper sleep hygiene in order to have sound and undisturbed sleep in the night.
Sleep Hygiene includes the following:
• Avoid having beverages two hours before going to bed
• Avoid cigarettes three hours before retiring to bed
• Avoid watching television while on bed
• Avoid heavy dinner ad it delays digestion and causes improper sleep
• Avoid spicy foods at night
Sleep Hygiene: Exercise
Inculcating habits that induces good sleep is termed as good sleep hygiene.
Do some light exercises in the afternoon to have good sleep in the night.
Never exercise just before sleep as it will delay your sleep.
Sleep Hygiene: Harmful Food
Avoid taking the following foods at least 4-6 hours before retiring to bed:
• Caffeine containing beverages like tea, coffee, etc.
• Heavy and spicy foods
Sleep Hygiene: Helpful Foods
Following foods are helpful in inducing sleep:
• Light snacks rich in complex carbs and proteins in the evening
• Cereals with milk
• Cheese or curd
• Warm milk with chamomile tea are good sleep inducers
Sleep Hygiene: Television
Watching television before going to bed is a bad habit and should be shunned. This causes sleep delay. Television increase alertness of mind and makes you awake in the night. Working on computers produces similar effect.
Sleep Hygiene: Bedtime Rituals
Bedtime rituals such as taking bath before going to sleep helps you prepare your mind and body for sleep.
Reading a chapter from your favorite book or deep breathing exercises are good techniques to get a sound sleep.
Maintain Sleep Diary:
Recording your sleep pattern for a week will yield valuable information about your leppe pattern:
• Your wake time and bedtime
• How long you normally sleep
• Time you are awake during the night
• When and how caffeine or alcohol consumed
• Any drugs or medications
Sleep is extremely important for normal and healthy functioning of our body and mind. Improve your sleep hygiene and be sure to get proper and undisturbed sleep.