Do you spend most of your nights struggling to Sleep Disorders? Are you worried about how your lack of sleep will affect your health? Are you searching for ways to get enough sleep to sail through your hectic schedules? If your answer to these questions is a yes, then you’ve landed on just the perfect place to get your answers.
Sleep is a naturally recurring state of mind that is an indicator of well-being and development. Almost 50% of people face sleep problems at some point of time in life for different reasons.
Humans tend to term all their sleep-related problems as ‘Insomnia’ when in reality sleep disorders can range from Work Shift Disorder to Narcolepsy to Sleep Apnea. These disorders not only affect a person’s physical and mental health but can also be life-threatening.
Here are the answers to a few common and uncommon questions that one has regarding sleep
Q. How much sleep should one get at night?
A. An adult requires a minimum of 7 hours and a maximum of 9 hours of sleep to remain active throughout the day. However, the number of hours would vary across age groups and from person to person. In certain cases, an adult might not need 7 to 9 hours to stay active; it could be more or less. Usually, it would be lesser. People who sleep more than 9 hours a day suffer from some form of sleeping illness too.
Q. How can one improve the quality of sleep?
A. To ensure good quality sleep, one should keep in mind their lifestyle patterns and daily habits and try to eliminate all the factors that disrupt it. Avoid sleep altering substances like caffeine, chocolate, alcohol, etc. Exercising is one way to maintain good health, which, in certain cases, leads to a night of good sleep. Keeping a check of the sleeping environment is also essential. Unnecessary sound and lights must be switched off.
Q. What are the side effects of not getting enough sleep?
A: The common effects caused by lack of sleep are irritability, fatigue, and forgetfulness. One might face a lack of interest in their daily activities. In the long run, lack of sleep can cause a lot of distress and health issues like obesity, cardiac issues, blood pressure, diabetes, etc.
It also affects the bodies’ immune system. Shift-workers are at the highest risk of a variety of chronic sleep disorders, as the body takes a while to adjust to shifting work.
Q. Should one rely on phone applications that claim to improve sleep?
A: There are a variety of apps that claim to track one’s sleep and help to improve the quality of sleep. According to a study, there are a total of 593 and 723 unique apps on Apple and Play Store Mobile App store, respectively. But, one cannot just rely on these apps without knowing how authentic they are; therefore, consulting a specialist first would be suggested. Ideally, evade these applications.
Man is the only mammal who willingly delays sleep.
Q. Is It Safe To Buy Sleep Disorder Medicines Online?
A: Yes; as long as you pick a reputable online drug store – like ReliableMedRx.
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But how to improve sleep quality in the process?
Here’s an easy solution to the question.
- Keeping a track of one’s sleep
Keeping a track of your sleep-wake cycle is very essential, in case you suffer from sleeping disorders. And to do that, one can maintain a sleep diary with which one can keep a track of their sleeping patterns.
- Avoid changing sleep schedule on weekdays
One might experience a jetlag-like experience if there is a difference in sleep schedules between week-days and weekends. One should opt for day-time naps rather than sleeping-in which allows you to adjust the amount of sleep without disturbing one’s natural sleep-wake rhythm.
- Being smart about naps
Though napping can be a good way of making up for the lost sleep, if one faces problems with sleeping at night, napping can make things worse. However, one should limit naps to 15 to 20 minutes.
- Controlling exposure to light
Spending more time in sunlight and letting as much natural light into your home and workspace regulates the body’s sleep-wake cycle by regulating the production of Melatonin. One should also reduce their screen-time, be it televisions or mobile phones or other gadgets, at least before 1 to 2 hours of bedtime.
- Exercising daily
Physical exercises help by boosting sleep as it increases the time spent in a deep sleep. As exercising makes one feel more tired, hence it results in making one fall asleep quickly, makes a person feel healthier, and improves sleep-related problems like Insomnia. However, exercising right before bed can make it difficult to fall asleep.
- Taking charge of your eating habits
Certain food items are known for calming and helping a person sleep well. A heavy meal before bedtime wouldn’t be recommended. However, a bedtime snack might be helpful to get sleep. Having a meal that contains complex carbohydrates, proteins, and calcium should help. Dairy products being one of the sleep-inducing food items is recommended.
Now, one might get confused or misinterpret the type of sleep disorder that they or someone else has, in that case, one mustn’t just assume. You must rather consult a psychologist or a sleep specialist.
Another very common question that a person might have is related to their dreams. In a lifetime, one spends approximately 6 years dreaming. While people claim that they are capable of remembering quite a lot from their dreams, researchers claim that almost 95% of people fail to remember anything from their dreams.
According to a theory, the brain fails to support the information processing and storage needed for memory formation that occurs in sleep. This means the area of the brain that plays a role in memory formation (Frontal Lobe) is inactive during Rapid Eye Movement Sleep (REM).
Although dreams are often related to our personal experiences, researchers have found that dream themes are common across different cultures which involve being chased, attacked, and falling off of something.
Humans have a necessity of sleep, but we don’t usually understand the truest nature of sleep Disorders. Humans tend to ignore the red flags that their body gives them, which might or might not be related to fulfilling the materialistic need by giving preference to meeting their office deadlines rather than their health, which almost always leads to serious consequences. One needs to understand the seriousness of taking care of their sleep patterns.
All questions about sleep-wake cycles must be clarified. People often push aside sleep discrepancies and blame it on mundane activities. But the fact may be an underlying condition that is turning your body into a ticking time bomb.