CAN'T SLEEP

It's 3am and I am still awake writing about insomnia, ironic, isn't it?
So, telling something about myself, I live in a hostel where 6 girls share a room and with room sharing we also share some of our habits even own sleep schedules sync, and hardly any of us gets 8 hour sleep. Raat toh afterall netflix, assignments, chatting and gossips ke liye hoti hai.
On an estimate 28% of North Indians have difficulty sleeping. 

Regularly facing  trouble sleeping though you are tired and exhausted, waking up in a false mood, feeling tired whole day are all indications of sleeping disorders. Ignoring sleeping disorders isn't a really brave move, in long term it can hamper your work performance, relationships, alertness, memory and can cause weight gain.
Sometimes we get so used to sleeping problems that we actually consider them as a normal. But it's never too late, there is always a room for improvement you can always get over your fears and undesired habits.

SIGNS AND SYMPTOMS OF SLEEPING DISORDERS

Here is a questionnaire, if you answer most of them as yes, you are most probably having a sleeping disorder.
1. Do you feel sleepy/ irritated the whole day?
2. Do you find it difficult to stay awake while watching TV or reading books?
3. Do you feel like having naps everyday?
4. Do you have trouble concentrating?
5. Do people tell you that you look tired?

TYPES OF SLEEPING DISORDERS

INSOMNIA

Insomnia is a type of sleep disorder. Individuals with insomnia find it difficult to fall asleep, stay asleep, or both.

People with insomnia often don’t feel refreshed when they wake up from sleeping, either. This can lead to fatigue and other symptoms.

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.

INSOMNIA CAN BE CATEGORIZED AS:

• Transient insomnia – occurs when symptoms last up to three nights.
• Acute insomnia – also called short-term insomnia. Symptoms persist for several weeks.
• Chronic insomnia – this type lasts for months, and sometimes years. According to the National Institutes of Health, the majority of chronic insomnia cases are side effects resulting from another primary problem.

HOME REMEDIES TO TREAT THIS:

1. Using relaxation techniques like muscle relaxing and meditation.

2. Sleeping for same amount of time everyday. Not taking too long naps in day time.

3. Avoiding caffeinated drinks during bedtime.

4. Exercising everyday.

SLEEP APNEA

Sleep apnea is a common (and treatable) sleep disorder in which your breathing temporarily stops during sleep, awakening you frequently. You wake up as your mind and body become deprived of oxygen.

The symptoms include lack of energy, irritability, headaches, tiredness and sore throat or dry mouth at night.

WAYS TO TREAT THIS:

1.CPAP therapy is used to open the airway as one sleeps.

2. Losing weight my help you deal with it.

3. Choosing a comfortable position while sleeping might help to reduce the symptoms.

 

NARCOLEPSY

People with narcolepsy cannot control their sleep-wake cycle. They often tend to sleep while unusual circumstances like eating food or driving.

The symptoms include falling asleep without warning, feeling drowsy during day, insomnia or disturbed night time sleep, hallucinations while transiting from wake to sleep or sleep to wake and temporary loss of muscle control. 

WAYS TO TREAT THIS:

1. Being a part of support groups.

2. Taking stimulants, anti depressants, cognition enhancing medications and SSRIs.

RESTLESS LEGS SYNDROME

Restless Legs Syndrome is a sleeping disorder which causes irritable urge to move one's legs or arms during sleep. One might experience aching, tickling, burning or something crawling under calves sensation while resting or laying down. 

The symptoms include urge to move legs, restlessness, burning sensation in legs. These become worse in physically inactive people and they can turn your night into nightmares.

WAYS TO TREAT THIS:

1. Discontinuing caffeine and smoking.

2. Practicing meditation and yoga.

3. Adding cardio to daily schedule.

4. Massaging to remove tension from muscles.

5. Taking Dopamine promoters and nerve pain medications.

REM SLEEP BEHAVIOR DISORDER

Rapid eye movement (REM) sleep behavior disorder is a sleep disorder in which you physically act out vivid, often unpleasant dreams with vocal sounds and sudden, often violent arm and leg movements during REM sleep — sometimes called dream-enacting behavior.

The symptoms include movements such as kicking, punching, pushing,jumping from bed. Noises like shouting, crying , laughing. And being able to remember the dream if woke up during the episode.

WAYS TO TREAT THIS:

1. Maintain standard bedtime.

2. Visit your doctor.

SELF HELP FOR SLEEPING DISORDERS

While some sleep disorders may require a visit to the doctor, you can improve many sleeping problems on your own.

Improve your daytime habits

1. Regardless of your sleep problems

2. sticking to a consistent sleep schedule,

3. getting regular exercise,

4. limiting your intake of caffeine, alcohol, and nicotine, 

5. 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.

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.

:Umm I was just about to cover Insomnia but this turned to be much more. And now I am finally feeling sleepy.