Sleep disorder is the occurrence of changes in the sleeping habit of an individual. The disorder in the sleep cycle called circadian rhythm disorder alters an individual’s day-to-day activities and affects life to a larger extent. This disorder, therefore, poses a serious concern to the quality of health and day to day performance. Here we discuss the causes and types of sleep disorders and why the intake of sufficient sleep is compulsory to ensure health.
The sleeping disorder occurs due to hectic schedules, workload or daily stress. Many of us are occupied by our daily problems that do not take a full sleep cycle on time. Sleepless nights, disturbed mood and lazy mornings are the obvious outcomes of the disturbed sleeping schedule. So, to counter the big problem, we should know the causes of the sleeping disorder so we will be able to avoid these causes in our life. Causes and types of sleeping disorders are going to be highlighted here.
Sleeping disorders are happening due to a number of reasons. One may start having a sleeping disorder due to some physical disturbance. Physical disturbance can be like any chronic pain from arthritis, headaches, fibromyalgia in the body. Also, seasonal allergies and respiratory problems may also lead to a sleeping disorder. It is because the individual may face problems in breathing due to some respiratory infections. Most often, asthmatic patients may have to face sleeping disorders.
Every individual has to perform many tasks in daily life. In performing the many tasks, one might get overburden which may cause restlessness and that may lead to the sleeping disorder. Tension and depression are rampant in our society and they are the major reasons behind sleeping disorder. In short, the psychiatric disorder causes this disorder, both in young and elderly people.
Apart from the above reasons, the level of lighting in the room at night time also affects the sleep of an individual. An individual sleep can also be affected due to the snoring of his partner at night time. Also, the people who are doing job duties at night shift face severe sleeping disorders because they can’t take sufficient sleep at night time.
Read More: Causes of Mental Disorders and Disabilities – About Pakistan
Types of Sleeping Disorder
The most common and important types of sleep disorders are:
- Insomnia
- Sleep apnea
- Restless legs syndrome
- Narcolepsy
Insomnia
Insomnia is a type of sleeping disorder in which people may face difficulty in taking asleep. Also, they wake up frequently during the night time sleep or wake up too early in the morning. As a result, they will have incomplete sleep.
Sleep Apnea
Sleep Apnea is a serious type of sleep disorder as its related to the breathing problem of an individual. A person will face discontinuity in sleep due to disturbance in breathing. Sleep apnea occurs due to the blockage of the respiratory airway. It can also occur when the brain will be unable to tell the body to take the breath.
Restless Legs Syndrome
Restless legs syndrome occurs due to an irresistible urge to move the legs. Narcolepsy is experienced in people who suffer from excessive daytime sleepiness.
Narcolepsy
A rare long-term brain disorder called narcolepsy can make it difficult for a person to decide when to wake up or go to bed.
How Do You Get Better Sleep?
A healthcare professional could advise you to improve your sleep hygiene in order to get a better night’s sleep. Making adjustments to your sleeping habits in order to produce the ideal sleeping environment is referred to as sleep hygiene. Better sleep can be achieved by:
Creating a comfortable sleep environment: Make sure it’s cool, quiet, and dark. Try wearing earplugs or background noises like “white noise” if noise is keeping you awake. If light keeps you up at night, try wearing a sleep mask or using blackout curtains.
Minimizing stress: Trying to lessen your stress levels before going to bed will help. Making a to-do list early in the evening is one option for writing things down. If you tend to worry and think excessively when in bed at night, this is useful.
Don’t use your bed for anything besides sleep: Avoid using your bedroom as a place to work, eat, or watch television or mobile videos.
Establishing a regular bedtime routine: Creating a consistent sleep routine Make it a practice to take a warm bath, listen to calming music, or read before you go to bed every night. Try some meditation or relaxation techniques. Wake up at the same time every morning, including on holidays and days off.
Not watching the clock: Use only the alarm to wake up; flip the clock around or turn your phone screen side down. If you can’t fall asleep in 20 minutes, go out of your bedroom. In a different room, read a book or take part in a peaceful recreational activity without using a device.
Exercise regularly: Regular exercise is beneficial for promoting restful sleep, but if you have difficulties falling asleep, avoid exercising within four hours of bedtime. Avoid doing any vigorous exercise right before bed.
What should you avoid to get better sleep?
You should avoid the following three to four hours before bedtime if you want to improve your sleep:
- Caffeinated drinks such as soda, tea and coffee.
- Tobacco.
- Alcohol.
- Naps after 3 p.m.
- Chocolate.
- Heavy meals.
