Mental Health

Methods to Handle Insomnia and Other Sleep Disorders

Do you suffer from chronic sleep disorders or go to bed thinking, “Tomorrow is the day I’ll wake up when the alarm goes off?” The next moment, the clock strikes 7, the alarm starts buzzing, and you find yourself wide awake and fumbling for the snooze button. Well, take solace in the fact that you are not alone.

Sleeping disorders often pull the clock from the inside, making it more difficult for you to stick to a healthy schedule. As a result, you get excessive daytime sleepiness, increased movement during sleep, and irregular breathing.

When this happens, wake-up times and bedtimes can fluctuate way too commonly, and an individual may bounce back and forth between nights with little sleep. The best option for treating sleep disorders is to visit the doctor and set a routine. However, not all people readily have this kind of privilege available for many reasons. Fortunately, there are a few tried-and-true ways for you to get your fix your sleep disorders (to some extent).

In this article, we’ll show you how you can steer yourself back to a pattern of healthy and good sleep habits by applying a few changes to your routine and mindset:

Schedule a meeting with your healthcare provider

Tell your doctor if your sleep schedule interferes with your other responsibilities or if you’re having trouble sleeping. Let the nurse examine you and make any necessary appointments for further screenings. 

The primary difference between the nurse practitioner vs doctor debate rages on even though both medical professionals are important to the healthcare industry. Both roles are necessary for patients to receive the best possible care. However, if your doctor does not specialize in chronic sleep disorders, they might refer you to a somnologist.

Develop a routine

The most important thing to do when attempting to regulate your sleep cycle is to systematize the time you wake up (and get up). Ideally, your rise and wake times should not vary by more than an hour (or even a half-hour) per day. It not only helps you wake up, but as your sleep drive grows throughout the day, it helps you fall asleep consistently each evening. Moreover, waking at a conflicting time causes a person to be unpredictable and sleepy simultaneously, thus unable to sleep well.

Practice relaxation techniques

Making time for relaxation may aid in your sleep. When you are anxious and stressed, your body produces more cortisol, the distress hormone. The higher your cortisol level, the more alert you feel. Making a calming bedtime routine can help reduce the harmful impacts on sleep. Concentrate on relaxing activities such as:

  • Deep breathing
  • Yoga
  • Stretching
  • Meditation
  • Journaling

Before going to bed, avoid alcohol and caffeine

Alcohol and caffeine may be influencing your sleep more than you realize. Previous research has indicated that you should avoid caffeine at least seven hours before bed—if not more—to ensure that falling asleep isn’t a problem.

In terms of alcohol, it takes the average person one hour to break down one drink. So limit yourself to two drinks, drink a glass of water with each, and stop drinking at least three hours before bed. Instead, try a sleep-supporting supplement and some soothing beverages and snacks.

Make yourself at ease

The best sleeping environment for a good night’s rest is a comfortable bed. Aches from old pillows and mattresses can make it difficult to sleep well. According to experts, mattresses should be replaced every ten years, and pillows every two years.

If you wake up stiff or prefer sleeping on a bed away from home, you should consider buying a pillow or mattress. You can choose the firmness of your pillows and mattresses. However, if your mattress is sagging and your mushy pillows are too, it’s time to replace them.

Get some exercise every day

Regular exercise is one way to adjust your internal clock. The biological clock is connected to most of your cells, including the skeletal muscle. As a result, when you exercise, your muscles respond by coordinating with your circadian rhythm.

Exercise also improves sleep by increasing melatonin production. Thirty minutes of high-aerobic exercise that same night may enhance sleep quality. However, regular exercise will continue to be successful. Aim for at least 35 minutes of aerobic activity at least five days per week. It’s important to remember that evening exercise can overstimulate your body. Exercise at least one to two hours before bedtime if you want to.

Consider taking a melatonin supplement

Melatonin is a hormone released by the brain during sleep. This hormone is also available as a supplement, reminding your brain that it’s time to sleep. If you’re taking any medications and want to try a melatonin supplement, check with your doctor to ensure the two will work well together. Melatonin side effects include headaches, fatigue, dizziness, nausea, and drowsiness.

Conclusion

If your sleep schedule is erratic due to chronic sleep disorders, it’s critical to take steps to get it back on course. Implementing these tips and practicing good sleep hygiene will help you get deeper sleep and operate at your best. The most important thing to remember is that if your condition is getting worse, you shouldn’t put off the idea of getting help.

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