Sleep disorders present themselves in a lot of different ways. Everyone has difficulty sleeping at one point or another. Individuals who suffer from sleep disorders, however, tend to experience sleep-related issues regularly rather than just occasionally.
Symptoms that people commonly experience when they have sleep disorders can include the following:
– Difficulty drifting off to sleep or remaining asleep throughout the night
– Waking up feeling exhausted even after sleeping through the night
– Feeling extremely sleepy during daytime hours. This sleepiness may be severe enough to interfere with activities like getting work done or driving.
– Snoring that occurs regularly
– Gasping or momentarily stopping breathing during sleep
– Feelings of itchiness in your arms or legs during the night that go away when you massage or move the affected area
– Difficulty moving your extremities upon waking
If you notice any of these symptoms, set up an appointment with your doctor to discuss them. They can help you arrange tests to see if you have a sleep disorder that requires treatment.
Adjust Your Routine During The Day
You may be able to get better sleep by changing some of your daily habits.
– Focus on spending more time outdoors
– Exercise early in the day instead of directly before bedtime
– Don't consume caffeine including tea, coffee, or caffeinated soda later than mid-afternoon
– Avoid napping for more than 20 minutes at a time during the day.
– Limit your alcohol consumption to a moderate level. For women, try not to have more than one drink per day. For men, maintain a limit of two drinks each day. Alcohol can interfere with your ability to sleep.
– Avoid eating a lot of food right before going to bed.
– Stop smoking to keep nicotine from interfering with your sleep.
Change Your Bedtime Habits
– Get rid of any excess light in your bedroom. Use blackout curtains or shades if necessary.
– Eliminate any unwanted noises to create a quiet sleeping environment.
– Ensure that your mattress is supportive, take a look at these firm mattress reviews
– Think about removing electronic devices like smartphones, computers, and TVs from your bedroom.
– Follow a nightly routine and maintain a consistent bedtime.
– Sleep for the same amount of time each night.
– Don't do other activities like reading or eating in bed.
– Don't use electronic devices like TVs, computers, or smartphones when your bedtime is approaching.
– Don't lay in bed longer than 20 minutes trying to sleep. If you are having trouble falling asleep, get up and spend some time reading or relaxing until you start to feel drowsy. Then, try going to bed again.
Schedule An Appointment With Your Doctor
– If you are worried about your sleep habits, make an appointment with your doctor.
Seeing a doctor is especially important if you have symptoms of a sleep disorder, which can include the following:
– Loud snoring that occurs regularly
– Pausing while breathing when you are asleep
– Struggling to wake up when your alarm goes off
– Strange sensations like itching in your extremities that go away if you massage or move the affected limb.
– Difficulty keeping from falling asleep during daytime hours.
