How to recognize sleep problems?
It is possible that your healthcare provider will suggest you to visit a sleep clinic to be diagnosed for your sleep problems. These clinics are particularly useful for diagnosing such disorders as sleep apnea, narcolepsy, and heart-related sleep problems. You may have no choice but to spend a night or two in a sleep lab, where your heart, brain, and breathing can be effectively monitored. A sleep specialist, after reviewing the results of your examinations, will be able to deliver a proper diagnosis or tell you that everything is all right..
What Are the possibilities of treatment?
Try to discover why you’re experiencing problems with sleeping. Maybe it is associated with stress or a disease? Do you drink coffee or alcohol excessively? Inform your healthcare provider about all health problems you’re experiencing, all medicines you take, and your lifestyle, as it may help conclude how you may be able to sleep better.
Possibilities of treatment:
Circadian rhythm disorders:
Practitioners more and more often use bright-light treatment both for delayed sleep phase syndrome (unable to fall asleep at night and unable to wake up in the morning) and for the less-common advanced sleep phase syndrome (you fall asleep and wake up too early). Especially, the specialists are examining its usefulness in treating sleep problems connected with jet lag and shift work.
To get more information about bright-light treatment, check with a sleep disorders specialist who has wide knowledge of the treatment of circadian rhythm disorders. Melatonin is being examined and used for the treatment of circadian rhythm disorders, however it is not a commanding general sleeping aid and is a bit less effective than bright-light treatment.
Insomnia:
Once you and your physician have successfully ruled out any medical problems that may constitute the cause of your insomnia, you can try several self-care methods. "Good sleep hygiene" refers to all practices that you are able to follow to help ensure sufficient, quality sleep. To maintain good sleep hygiene, try to do the following:
* Take up a regular bedtime schedule. Try to get out of bed at the same time every morning, even if it is a weekend or a day off.
* Avoid napping during the day.
* Do not involve in stressful activities and vigorous physical practices for two hours before going to sleep.
* Before going to bed, try some relaxation techniques, such as deep breathing, yoga or meditation.
* Keep your bedroom dark, quiet and cool. Use earplugs or eye shades if necessary.
* Leave the bedroom if you can’t sleep. Go into another room and read or do something relaxing and quiet.
* Practice sports regularly.
* Avoid substances containing caffeine (such as coffee, tea, soft drinks or diet pills).
* Avoid drinking alcohol and smoking cigarettes before going to bed.
Snoring:
If your snoring is light, you can try the following self-care techniques:
* Sleep on your side.
* Avoid drinking alcohol, and don’t smoke cigarettes.
* Avoid taking sleeping pills and other sedatives.
* Moreover, seek treatment for any allergies or nasal obstructions you may have.
Sleep apnea:
Although weight loss may be helpful, it may not adequately treat sleep apnea. Avoiding too much alcohol and sleeping pills can also provide help. You may be willing to discuss with your healthcare provider a technique called continuous positive airway pressure (CPAP). With CPAP, every night you wear a special mask that increases the air pressure inside your throat. This prevents your airway from becoming too narrow and may give you a chance to sleep without any interruption.
With the exception of very watchfully selected cases, surgical operation does not sufficiently treat anything more than the mildest degrees of sleep apnea (however it may be more effective for bothersome snoring). A dental brace that holds your lower jaw forward in the course of sleep is an increasingly obtainable option for snoring and mild to moderate sleep apnea.
Sleeping during pregnancy:
Women experiencing insomnia in the course of pregnancy may get enormous relief by taking afternoon naps, drinking warm milk, or taking a warm (not hot) bath before going to bed. Some physical practice during the day should also be helpful.
Furthermore, pregnant women may find it more comfortable to sleep on their side, with some pillows that support their head, abdomen, and topside knee. Expectant women should not take any sleeping pills or herbal sleeping medications without consulting their healthcare providers first.
Narcolepsy:
Frequently, naps are helpful in relieving narcolepsy, however you cannot rely on exclusively. Your physician may prescribe stimulants (such as Ritalin or dextroamphetamine) to make you more alert. Antidepressant drugs may be used to treat cataplexy (drop attacks) or sleep paralysis, if they occur.
Restless leg syndrome:
Cutting down on your caffeine consumption may help. Other self-help techniques may include such practices as a warm bath or relaxation physical exercises before bedtime. Hot or cold packs put on your legs may also bring considerable relief. Several effective medicines are available in the pharmacies. Restless leg syndrome is a very treatable disorder.
Nightmares/night terrors:
If your child suffers from a nightmare or night terror, the best medication is comfort. If the dreams reoccur very often, discuss this problem with your child’s physician.
Age:
The lighter sleep patterns of older adults may sometimes result in sleep problems. However, research proves that older adults who practice sports regularly and keep active sleep better than those who stay passive. Afternoon naps may also be helpful for elderly people who don’t sleep well at night. However, excessive naps will obviously disrupt sleep at night. Getting adequate light during the day, especially in the morning, is essential.
Lifestyle:
You will sleep much better if you have good sleep hygiene and avoid consuming caffeine, alcohol, nicotine, and heavy meals before bedtime. Regular physical practice can improve sleep, as long as the exercise is performed at least two hours before going to bed.
Medication:
If you suspect that prescription or over-the-counter medicines may be causing sleep problems you experience, consult your healthcare provider. You may probably have to have your medication dose adjusted or may have to take a different kind of medicine.
Depression and anxiety:
If the feeling of depression or anxiety is keeping you up for more than several nights, ask your physician for effective treatment.
Heart failure and lung problems:
If you suffer from breathlessness when you lie down to sleep or awaken during the night feeling breathless, you should immediately visit your physician. It can mean that you have some serious problems with your heart or lungs.
