Sleep disorders
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What’s keeping you awake?
Many things can cause insomnia, which can be defined as a sleep disorder characterised by difficulty falling asleep, difficulty remaining asleep, or, if you’re really unfortunate, both. Experts agree that time and cause are the key components of insomnia. Time refers to how long your sleep disorder or insomnia has been present, and the cause can be split into insomnia unrelated to any other health condition or linked to another illness you may have.
Jet lag
Travelling across timezones plays havoc with your body’s internal clock, which causes “circadian dysrhythmia” or “jet lag”.
Anxiety and stress
Worries about work, school, health, finances, and so on can make getting a good night’s sleep extremely challenging.
Sleep Apnoea
Sleep apnoea has a massive impact on your health, so if you’re TATT, Tired All The Time, you may be suffering from sleep apnoea.
Poor sleep hygiene
Sleep hygiene is your regular bedtime routine. Irregular sleep, daytime napping, or too much screen time can affect how easily you fall asleep.
Physical illness
Several health conditions can interfere with a good night’s sleep. Anything that causes physical pain is likely to disrupt sleep in some way.
Diet and lifestyle
Regular exercise and avoiding caffeine, alcohol, and nicotine can also help promote better sleep
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What you should know about sleep disorders and insomnia
Insomnia is a common sleep disorder characterised by difficulty falling asleep, staying asleep, or waking up too early and not being able to go back to sleep. It can lead to daytime fatigue, mood disturbances, and impaired functioning.
Insomnia can be caused by a variety of factors, including stress, anxiety, depression, certain medications, chronic pain, and lifestyle habits such as irregular sleep schedules, caffeine or alcohol consumption, and lack of physical activity.
The primary symptoms of insomnia include difficulty falling asleep, waking up frequently during the night, waking up too early, and feeling tired or unrefreshed upon waking. Other symptoms may include irritability, difficulty concentrating, and daytime sleepiness.
Treatment for insomnia can include lifestyle changes, cognitive behavioral therapy for insomnia (CBT-I), medications like prescription sleep aids, over-the-counter sedating antihistamines, and natural supplements like melatonin. The most effective treatment often depends on the underlying cause of the insomnia.
Melatonin is a hormone that regulates the sleep-wake cycle. It is naturally produced by the body, but supplements can be taken to help with sleep problems. Melatonin is particularly useful for those with insomnia related to circadian rhythm disruptions, such as jet lag or shift work.
Over-the-counter sleep aids like Nytol and Sominex contain sedating antihistamines, which can be effective for occasional use. However, they can cause side effects like dry mouth, dizziness, and next-day drowsiness. They are not recommended for long-term use as they can lead to tolerance and dependency.
Yes, lifestyle changes such as maintaining a regular sleep schedule, creating a comfortable sleep environment, avoiding caffeine and heavy meals before bedtime, and engaging in regular physical activity can significantly improve sleep quality and help manage insomnia.
If you experience chronic insomnia that lasts for more than a few weeks, or if it significantly impacts your daily life, it’s important to seek medical attention. A healthcare provider can help identify the underlying cause and recommend appropriate treatments.
Additional information
What is Insomnia and Sleep Disorders?
Insomnia and sleep disorders affect your ability to fall asleep, stay asleep, or enjoy restorative sleep. These conditions lead to daytime fatigue, irritability, and a diminished quality of life. They include difficulties in falling asleep (insomnia), sleep apnea, restless legs syndrome, and narcolepsy.
Definition of Insomnia and Sleep Disorders
Insomnia is when you struggle to fall asleep or remain asleep, while sleep disorders cover a range of conditions that disrupt your normal sleep patterns. This can lead to inadequate rest and result in various physical and mental challenges during the day.
Causes of Insomnia and Sleep Disorders
Multiple factors can contribute to sleep problems, including:
- Stress and anxiety that prevent your mind from relaxing
- Poor sleep habits such as irregular sleep schedules and excessive screen time before bed
- Medical conditions like chronic pain, asthma, or acid reflux
- Medications for conditions like high blood pressure or depression that interfere with sleep
- Consumption of caffeine and alcohol near bedtime
- Specific sleep disorders, for example, sleep apnea, where breathing repeatedly stops and starts during sleep
Symptoms of Insomnia and Sleep Disorders
Common signs include:
- Difficulty falling asleep at night
- Waking up frequently during the night
- Early morning awakenings with no way to go back to sleep
- Daytime fatigue and sleepiness
- Irritability, depression, or anxiety
- Trouble concentrating or remembering details
- Increased likelihood of mistakes or accidents due to lack of sleep
How to Treat Insomnia and Sleep Disorders
Managing sleep issues often requires a combination of approaches:
-
Cognitive Behavioral Therapy for Insomnia (CBT-I):
This therapy helps modify sleep habits and thought patterns that disrupt sleep, offering long-term benefits without medication. -
Melatonin Supplements:
Melatonin, a hormone that regulates your sleep-wake cycle, can be taken to help signal your body that it’s time to sleep. It is especially useful for those with disrupted circadian rhythms, such as shift workers or those experiencing jet lag. -
Prescription Medications:
For more severe cases, your doctor might prescribe sleeping pills for short-term relief. These medications help you fall asleep faster and stay asleep longer, but are generally used only temporarily. -
Over-the-Counter Sedating Antihistamines:
Medications like Nytol or Sominex can aid sleep by blocking histamine, a chemical that keeps you awake. However, they may cause side effects like dry mouth or daytime drowsiness. -
Lifestyle Adjustments:
Improving sleep hygiene by maintaining a regular sleep schedule, creating a comfortable sleep environment, and avoiding stimulants before bedtime can significantly improve sleep quality. -
Relaxation Techniques:
Practices such as deep breathing, meditation, or progressive muscle relaxation can help calm your mind and prepare your body for sleep.
How to Prevent Insomnia and Sleep Disorders
Prevention focuses on healthy sleep habits and addressing triggers:
- Stick to a consistent sleep schedule by going to bed and waking up at the same time every day
- Create a peaceful sleep environment by keeping your bedroom dark, quiet, and cool
- Limit screen time for at least one hour before bedtime
- Avoid heavy meals, caffeine, and alcohol close to bedtime
- Incorporate regular physical activity into your routine, but finish workouts several hours before sleep
When to Seek Medical Advice
If you continue to struggle with sleep despite making lifestyle changes, or if insomnia significantly affects your daily activities, consult a healthcare professional. Also, if you experience severe daytime sleepiness, loud snoring, or pauses in breathing during sleep, seek medical help as these may indicate a more serious condition like sleep apnea.
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