Everybody needs a good night’s sleep to rejuvenate their body and mind. It is essential for our bodies to rest and repair to consolidate memories and learn new things. However, many people experience sleep disorders, which affect their ability to get the rest that their body needs to maintain wakefulness.
Sleep disorders
Sleep problems can occur from time to time in your life, but when you experience trouble sleeping, feel tired even after getting seven hours of sleep, or are unable to perform daily activities, you might have a sleep disorder. There are more than 80 different types of sleep disorders; the most common ones are,
- Insomnia
- sleep apnea
- restless leg syndrome
- Narcolepsy
- circadian rhythm disorder
- Parasomnia
- Sleep-related movement disorder
The culprits
Disturbances in sleep can happen for varied reasons; they can be internal or external. Underlying health problems may be a common cause of this disorder. Let’s explore the reasons behind different sleep problems:
Mental health
Anxiety and stress increase the cortisol level and keep your mind buzzing with worries, making it hard to fall asleep and stay asleep. Depression makes you feel down, causing either insomnia or excessive sleep. These, including past traumas, cause nightmares, imbibing fear in you and leaving you feeling worried all night long.
Chronic pain
Constant pain caused by arthritis, chronic fatigue syndrome, fibromyalgia, migraines, and body aches might wake you up at night and make it tough for you to fall back asleep. Sleep deprivation causes anxiety, which escalates the pain, creating a vicious cycle. In some cases, sleep problems can worsen chronic pain.
Neurological disorders
Diseases like Alzheimer’s, Parkinson’s, and multiple sclerosis affect brain activities, causing irregular sleep patterns. They alter the brain signal responsible for sleep regulation, causing excessive daytime sleepiness.
Respiratory problems
Various allergies, colds, and respiratory infections cause breathing issues, resulting in fragmented sleep and fatigue. Asthma and sleep apnea cause blocked breathing, which hinders your ability to oxygenate during sleep.
Substance use
Substances like alcohol and drugs mess with brain chemicals like dopamine and serotonin, which are vital for sleep regulation, leading to sleep disturbances. Coffee, cocaine, and amphetamines keep you awake, leaving you feeling tired.
Medication
Antidepressants or heart medications affect neurotransmitters like dopamine or suppress melatonin, the sleep hormone that alters sleep stages, causing sleep disruption and tiredness. The medication affects each individual differently, so it’s necessary to discuss potential sleep side effects with your doctor.
Poor sleep hygiene
A poor sleep schedule can wreck your body’s natural sleep-wake cycle. If you have inconsistent schedules, late-nighters, and a disturbing environment, it’ll train your body and mind like that, creating confusion about when to sleep and stay awake. With time, this can grow into insomnia and even physical and mental issues.
Genetics
Genes are the lurking culprits of sleep disorders; certain gene mutations can affect brain chemicals controlling sleep cycles. Specific genes influence sleep timing, which may lead to early or late sleep phase syndrome. It doesn’t determine the likelihood of developing a disorder, but when combined with stress and other environmental factors, it can increase the chances.
What’s the solution?
Sleep disorders can be treated or managed in many ways. This includes a combination of lifestyle changes and medication. It requires adaptation to specific strategies for specific problems. Here are a few ways to help treat sleep problems:
Good sleep hygiene
Healthy sleeping habits and consistent sleep and wake-up timings stabilize the sleep-wake cycle, while a relaxing routine reduces anxieties and stress for a sound sleep. By adopting healthy sleep rituals, your body gets empowered to fight sleep problems, resulting in steady and peaceful sleep.
Reducing stress and anxiety
A stressed mind equals restless sleep. Coping and reducing stress levels and anxiety will lower cortisol, which helps your mind relax. The buzzing caused by worries in your mind will stop, and calmer thoughts will prevent nightmares, preparing your body for sleep. Meditation can be a key tool for calming your mind and reducing stress.
Cognitive-behavioral therapy
CBT helps to navigate the negative thoughts causing anxiety and sleepless nights. It helps you negate the negative and swap it with more positive thoughts. You’ll learn various relaxation techniques, like breathing exercises and mindful activities that’ll make you calmer before bedtime.
Medication
Medicines are potential tools to manage sleep disorders; they promote drowsiness, Z-drugs shorten sleep onset, and melatonin regulates sleep-wake cycles. These medications can ease insomnia and help with disrupted rhythms, but they are temporary solutions, and dependency can cause various side effects. It is recommended to always use this drug under a doctor’s guidance.
Light therapy
This therapy creates an artificial setting of outdoor lighting, which provides exposure to 10,000 lux of light. By copying natural sunlight, it suppresses the sleep hormone melatonin in the morning, which makes you feel awake, and triggers its production later in the evening, encouraging natural sleep. Light therapy helps with sleep disorders like insomnia and delayed sleep-phase syndrome. This therapy exposes you to 20–30 minutes of light at the right time and is performed by a professional.
Healthy diet and regular exercise
A nutritional diet provides amino acids and vitamin D that are linked to deeper sleep. Also, avoiding sugar and caffeine before bedtime prevents indigestion and energy spikes. Light exercises like a gentle stroll tire your body, release cortisol, and prepare you for bed. But avoid intense exercises before bedtime, as they energize you and make it harder to fall asleep.
The takeaway!
Sleep disorder appears to be a complex problem that can affect your life, but the treatment isn’t a total mystery. They can affect your school or work performance and your mental and physical health, but understanding the diverse causes can empower you to take the next step toward treatment. If you are facing any sleep issues, don’t hesitate to see a healthcare provider, as your sleep depends on it. Always remember that consistency is the key, whether it’s practicing good sleep hygiene, taking medical help, or adopting healthy habits. Embark on your journey towards a good night’s sleep!