What is defined as a sleep disorder?
Sleep disorders or collectively referred to as “insomnia” has been an alarming concern among the youth of the country. Insomnia is a common sleep problem that can make it difficult to get sleep, to remain asleep, or even leads to waking up completely from the bed. And you can end up feeling exhausted when you wake up. Insomnia can deplete not just your energy and mood, but can adversely affect your overall well-being and reduce your quality of life.
Many people have varying requirements when it comes to the amount of sleep they should get each night. While a few require just seven hours a day and a few may require about eight hours a day.
Many adults can experience acute (short-term) sleeplessness at some point in their lives. Typically, it is induced by stress or a traumatic event. However other people suffer from chronic (long-term) insomnia that lasts at least a month. It’s possible that insomnia is the underlying problem, or that it’s just a side effect of whatever’s bothering you.
You don’t need to continue your struggle with insomnia. Even with slight changes in your lifestyle and from the expert advice from the best psychiatrist, you can have a sound sleep.
What are the statistics on people with sleep disorders in India?
In India alone, 10-48% of the Indian population is affected by insomnia. At any given time, between ten and thirty percent of the population suffers from a condition known as insomnia. Although not all these cases are not life-threatening and can be recovered when treated efficiently.
What are the signs and symptoms of sleep disorders that can be identified?
Symptoms depend on how bad the sleeping disorder is and what kind it is. They may also be different when a sleep disorder is caused by something else.
Here are the 10 common symptoms of common sleep disorders that can follow:
- Trouble falling asleep
- Feeling a lack of sleep
- Difficulty in staying asleep for a long period
- Waking earlier than usual
- Feeling sleepy or tired during the day
- Waking in the wee hours
- Increased accidents or errors
- Difficulty in focusing
- Irritated mood
- Severe fatigue
What are the different types of sleep disorders that an individual can experience?
Sleep disorders are a collection of different conditions that affect the sleep cycle in individuals, Few common types of sleep disorders include:
Insomnia:
Insomnia means that you can’t get to sleep or stay asleep. It can be brought on by jet lag, stress, anxiety, hormones, or problems with digestion. It might mean something is wrong.
Sleep apnea:
Sleep apnea happens when you stop breathing while you’re sleeping. This is a severe medical disorder that reduces the body’s oxygen intake. It can also result in staying awake in the mid of night.
Restless leg syndrome:
Restless leg syndrome (RLS) is a compulsion to constantly move the legs. This need is occasionally accompanied by tingling in the legs. Although similar symptoms can occur throughout the day, they are significantly more prevalent at night.
Narcolepsy:
“Sleep attacks” that happen while you’re awake are a sign of “narcolepsy”. This refers that you can feel tired out of the blue and fall asleep without knowing why.
What might be the possible causes of sleep disorders?
Many things can lead to sleep problems. Even though the causes of sleep disorders can be different, the result is always the same: the natural sleep cycle of the body is worsened. Eight things can include:
- Asthma-like conditions
- Depression
- Ulcers
- Anxiety disorders
- Genetical history
- Odd working hours
- Certain medications
- Increased age
- Usage of alcohol
How many hours of sleep is considered ideal?
Doctors recommend that individuals sleep a minimum of seven to nine hours every night, however, some require more or fewer hours.
According to various studies, individuals of age 18 to 54 usually sleep an average of 6.5 hours a night during the week and 7.7 hours on the weekends. The poll showed that people have been getting less sleep over the past few years. People who sleep less browse the net or bring back work to the office.
Studies also showed that older people aged 55 to 85, sleep an average of seven hours during the week and approximately 7.1 to 7.5 hours on the weekend. Most of the time, older adults can’t sleep because they have to go to the bathroom or are in pain.
What can probably happen to the body if you lack sleep?
Not getting enough or good sleep can result in different things along with feeling tired. Sleepiness makes it hard to think., which can cause problems with learning and memory in children including adults of every age. Personality changes may also be seen including depression and other mental health concerns.
People who don’t get enough sleep have trouble making decisions, can be irritable, and also have trouble performing. This makes them more likely to get into the car or have work accidents. Sleeplessness can lead to being overweight, developing diabetes, and also heart disease.
How are the common types of sleep disorders treated?
Sleep disorders treatment usually does not involve any extensive medical procedures, they may only require slight changes in the lifestyle to maintain the sleep cycle, treatment options may be as followed,
- Medications to help you fall asleep
- Medical counseling to reduce the stress-levels
- Practicing a regular sleep routine
- Having an active lifestyle during the day
- Making changes to the temperature to help you sleep better
Including these, there are a few advanced procedures to treat common sleep disorders like insomnia,
Light therapy:
Light therapy is a form of procedure that uses artificial light to treat certain health problems. During a session of light therapy, the individual is required to sit in front of a special box called a “light therapy box” that emits bright light like the sunlight. Light exposure therapy is another name for light therapy.
Although insomnia light therapy is not a cure for the condition, it can help people with sleep problems have sound sleep.
What is the best sleeping position for a sound sleep?
You should sleep on your side with a blanket or pillow between the knees. People with back or neck pain can feel a lot better when they sleep on their side. Choose the pillow with the right height that is of the same distance between the neck and shoulder.
What is the optimal sleeping pattern?
A healthy adult should get a minimum of seven hours of sleep every night. Generally, everyone does not require 8 hours of sleep to feel well-rested. Going to bed on the same day and waking up at the same time even during weekends can help the body build a healthy sleep-wake cycle.
Five precautionary tips to avoid sleep disorders from developing:
- Make a sleep schedule and stick to it. Make sure to follow the same routine including during weekends.
- Avoid taking naps at noon as this can disrupt the sleep cycle.
- Limit or avoid excess caffeine intake as this makes you stay awake for a long period.
- Practice an active lifestyle during the day, to get a sound sleep during the night.
- Eat at least 3 hours before your sleep time and avoid spicy and heavy dinners.
Important Takeaway:
Sleep disorders may not be fatal, but they bring adverse effects on the quality of life. They can disrupt basic functioning including thinking and decision-making. If you’re having trouble falling asleep, don’t hesitate to see the best psychiatrist in Coimbatore, as they can help you with the right diagnosis and immediate treatment. Remember your health and quality of life depend on how well you sleep.
