Humans require sleep once every few hours to overcome the rigors of the day. It is the period when the mind and body relax, reducing the number of external stimuli that a human perceives. The process is basically to invigorate and reenergize, thereby prepare the system to tackle further strains of the day. But when there is a disturbance in this sleep-wake cycle, a lot of complications begin to pop up. A person can have less sleep, more sleep, disturbed sleep or often sleep at random instances, all leading to the body mechanism to endure glitches of various sorts. Fatigue, depression, stress are some of the problems that an individual can face as a consequence of a sleeping disorder.
Different Types of Sleeping Disorders
There are so many different types of sleeping disorders and each has its own set of causes. Insomnia, Narcolepsy, SWSD are just a few kinds of sleeping disorders and many of these disorders are often not recognized by the affected people as a danger to their overall health, till they develop multiple problems as a result of a poor sleep pattern.
When a person is unable to fall asleep or remain asleep as long as the body requires, that individual is said to be affected by Insomnia. Narcolepsy is the inability of the brain to maintain a proper sleep-wake cycle. People affected by Narcolepsy fall asleep whenever they are in relaxing surrounding and they have very little control over their sleep pattern. Shift Work Sleep Disorder or SWSD is when an individual suffers from both Insomnia and excessive sleeping in different instances.
What Causes Sleeping Disorders?
Sleeping disorders can happen due to a plethora of reasons, from physical to psychological. Environmental factors such as too much light or noise, uncomfortable and messy surroundings can also contribute to sleep deprivation.
Insomnia can be caused by some underlying illness, certain types of medications and even a forced disturbance in the sleep cycle, like jet lag or changing work shifts.
Genetics plays a role in individuals affected by Narcolepsy. Almost all sleeping disorders can be caused by anxiety, depression and emotional distress.
Sleeping disorders themselves can cause stress and depression, making it a cyclic problem. Lack of proper sleep can trigger body pain in some individuals.
How to Overcome Sleep Disorders?
Lifestyle changes with a regularized sleep pattern and avoidance of stressful situations are fundamental when dealing with sleeping disorders. Some disorders like Narcolepsy cannot be cured but can be effectively treated with therapy and medications. Melatonin supplements, Cognitive Behavioral therapy, Bright Light therapy are some treatment methods for SWSD and Insomnia sufferers. If you are feeling anxiety due to sleep disorders and want to improve sleep quality, I recommend you to check the sleep science coach program. NESTA/Spencer Institute also offers a complete career system to become a sleep coach. The unique thing they provide is ongoing top-notch support and 100% online courses.
Calming the mind and creating healthy habits:
Meditation
Being in a calm state of mind is one of the most important steps to good sleep. If you are stressed, preoccupied, angry, or feeling other strong emotions it can keep you from sleeping properly. Be sure to limit stressful or stimulating activity before bed such as work, watching tv or movies. Even if these things feel relaxing, they may be stimulating your mind to release adrenaline or keep your thoughts away from sleep. If you cannot avoid these things before bed, meditation is the fastest way to clear your mind and relax your body. Use soft massage style music and allow yourself to meditate and stretch out your tight muscles. Just ten minutes of this will be worth more than an hour tossing and turning in the bed trying to release your stress. Hypnosis style audiobooks can also help you relax at night through self-hypnosis techniques.
Routine
Going to bed and waking up at the same time each night is very important for the average person. I’m keeping this in a somewhat effective position however because if you really have sleep problems such as insomnia or you’re a light sleeper or you have sleep apnea, then you need more than just a steady bedtime. It will probably not be enough to keep you from having problems, though it is certainly a great place to start. It also helps to avoid naps during the day if possible.
Exercise
Exercise early in the morning wakes up the body and gets the metabolism going for the day. By the time night hits, your body feels like it has used the muscles and now is ready for rest. A related method is called progressive muscle relaxation. This involves tightening a muscle group and holding that tightness for a few seconds then releasing and relaxing that muscle group. This is usually done feet first and then working your way up the body until all muscles are relaxed.
Not effective at all:
Lying in bed getting angry and frustrated only to make yourself less relaxed. If you are fighting yourself, you are keeping your mind engaged and increasing stress hormones that make it more difficult for you to sleep.
