Have you tried everything and still don't seem to be getting enough sleep? You may be suffering from a sleep disorder. Find out how you can tell, and what you can do to get a good night's sleep.
Sleep disorders
If you've tried everything and still don't seem to be getting enough sleep, speak with your doctor. Your sleep problems may be due to a medical condition or one of the medications you are taking. Most sleep problems can be diagnosed and treated safely and effectively.
Some of the most common sleep disorders are:
- Sleep apnea (a disorder in which people stop breathing for 10 seconds or more, sometimes hundreds of times every night)
- Insomnia (difficulty falling asleep, frequent awakenings during the night, or waking early)
- Restless legs syndrome (uncomfortable leg sensations and the urge to move the legs occurring whenever the body is at rest, interrupting sleep)
- Narcolepsy (a chronic brain disorder causing sudden, uncontrollable episodes of sleep at inappropriate times, such as while driving, eating, or talking)
- Periodic limb movements (recurrent movements of the legs, feet, or toes during sleep, causing sleep interruptions throughout the night)
You may want to keep a "sleep diary" for a couple of weeks before your visit to the doctor. This will help you describe your problem thoroughly to the doctor. It may also help your doctor identify patterns in your sleep. Your "sleep diary" could include:
- The number of hours you are sleeping each night.
- When you went to bed and got up in the morning (or when you got up to start your next day if you do shift work).
- Days when you had trouble falling asleep, woke up frequently during the night, or woke up earlier than you would have liked to.
- Nights when you were snoring or moving in your sleep.
- Nights when you woke up gasping for breath or snoring.
- Whether you felt tired or well-rested each day.
- The number of cigarettes or drinks that you had each day, and approximately when you had them.
- Your stress level during the day.
- Any new life events or schedule changes.
You should also make note of your current medical conditions and medications. Before your doctor's visit, it is helpful to make a list of the questions you would like to ask and the information you would like to find out from the doctor. Many people realize they have forgotten to ask an important question only after they've left the doctor's office. You may want to bring your bed partner to your doctor's appointment - this person has seen (and heard!) you sleeping and may be able to help your doctor diagnose and treat any sleep disorders you may have.
Most sleep disorders can be safely and effectively treated. Finding and treating a sleep disorder could make a huge difference in your life!
Tips on getting a good night's sleep
Do you wake up feeling refreshed, alert, and ready to meet the challenges of the day? If not, here are some tips to help you get there:
- Keep regular hours. Try to go to bed and wake up around the same time every day, including weekends.
- Develop a "sleep ritual." If you do the same things before you go to bed each night, it will train your body to get ready for sleep.
- Take some time to relax and unwind before you go to sleep. You may try stretching, relaxation exercises, a hot shower or bath, meditation, or a glass of hot milk help you to relax and prepare for sleep. Avoid activities that may be emotionally upsetting a few hours before you go to bed.
- Avoid caffeine and other stimulants (such as pseudoephedrine, an ingredient in many cough and cold medications) in the evening.
- If you are taking a diuretic (such as furosemide or hydrochlorothiazide), take it in the morning. Diuretics increase urination, and this may keep you up at night if you take them later in the day.
- Avoid drinking alcohol right before bedtime. Alcohol can interrupt sleep, leading to a poor quality of sleep.
- If you smoke, consider quitting. Smokers have more trouble falling asleep, and wake up more often during the night, than non-smokers.
- Make your bedroom "sleep-friendly." Your room should be kept cool, dark, and quiet. If you are bothered by the noises around you, try using a pair of foam earplugs, a fan, or a white noise generator to block out the noise.
- Get a comfortable mattress. If you wake up feeling stiff and sore, or if you aren't sleeping as well as you were a year ago, it may be time for a new mattress. A good mattress should gently support all points of your body and give you enough room to move freely.
- Exercise regularly. This can help relieve stress and make it easier for you to sleep. Don't exercise too close to bedtime if you find this makes it harder for you to sleep.
- Don't feel guilty about going to bed - think of sleep as an investment in your health and productivity.
- Avoid watching TV or reading in bed. Your bed should be reserved for sleep and intimacy.
- If you are having trouble sleeping, get out of bed to read or watch TV. Return to bed when you start to feel tired. Try not to look at the clock.
If you try these tips and still find that you're having trouble sleeping, talk to your doctor. You may have a medical condition that is affecting your sleep. Also, check with your pharmacist to find out if the medications you are taking could be affecting your sleep.
Read more...
Sleep: Getting a Good Night's Worth - Part 2
© MediResource Inc. Terms and conditions of use: The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Resources
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