People work on the day and after passing a hefty day, they go to bed for sleep. But what happens if the long desired sleep does not appear on the night? They pass the whole night on the bed but without sleep. The night passes painfully. They even cannot concentrate on the work on the next day. As a result, the production level on the workplace declines with the decrease of physical and mental vigor. The impacts are vast. So it is imperative to sleep well at night for a healthy living.
What are the Symptoms of Sleep Disorders?
Sleeping disorder is seriously injurious to health, and people get inactive in their daily works. Here are available some sleeping disorders symptoms. They are-
- Tiredness in the day time
- Do not give concentration
- Must take naps in the day time
- Difficult in falling sleep
- Much gain weight
- Do not active in daily activities
- Make accidents in the day time
- Difficult to remember anything
- Impairment in academic performance
- Irritability etc.
Prevalence of Insomnia and Insomnia Facts:
- Now day’s insomnia is a common issue, and maximum adults are facing that problem.
- People are about 10% affected by insomnia. And 80% are facing secondary insomnia.
- It happens more in women than men due to some hormonal changes.
- Adults are facing more problems from insomnia due to circadian rhythm, a sleeping disorder etc.
- Between children and adults, adults are facing more problems in insomnia.
- Using any stimulants or alcohol may cause insomnia.
- People who take a nap in the day time may make more sleeping difficulty.
- Long time sleeping disorders make your serious health damage.
People who suffer from insomnia are the worst sufferers and even some of them take prescribed medications to get a sound sleep and even some of them take sleeping pills without consulting their doctors. Definitely having sleeping pills is a thoughtful task but there are different side effects of such drugs. Those sleeping pills can reduce your life span with inviting different physical and mental disorders. So, avoid sleeping pills if you cannot sleep well at night rather underscore on your foods.
People are unaware of some natural foods that are capable of reducing insomnia. Here are the short descriptions of the foods.
Almonds are considers as the super foods for the outstanding minerals and vitamins. It helps us to prevent different diseases and health disorders. The mineral magnesium inside the almonds is helpful to make you sleep well. It is reported that the lack of magnesium causes insomnia on human body and the almonds replace the lost magnesium. Therefore, the sleeping disorder is removed. So, people suffering from insomnia or any sort of sleeping disorders should take almonds regularly.
Sleep deficiency may occur for iron problems on the body. So, you can have red meats on your lunch or dinner. Remove the fat from the meat before cooking. It will help you get the right protein and other nutrients to sleep well.
Honey is another natural element. It helps in sleeping. Having one or two spoons of honey before going to bed every day will help you get a sound sleep. The natural sugar of honey increases the insulin level that relieves our senses and we fall asleep.
Green teas are helpful to remove insomnia. Usually people drink tea to remove their tiredness and keep themselves awake, but green tea removes the insomnia and other sleeping disorders. So, if you are having the sleeping problems, you should drink a cup of green tea every night.
Banana is filled with natural chemicals and other nutritious values. If you are in sleep disorder, you can have a banana. Usually the magnesium on banana helps to relax our muscles and the potassium relaxes our brain. The combination is the best one to make us feel sleepy immediately after having the banana at night before going to bed.
Milk is a natural medicine and contains all forms of nutrition we need. Milk is also effective to remove sleeping disorders. It has been reported that the milk calcium produces melatonin which is an effective element to control our sleeping cycle. Drinking a glass of mild warm milk will help you get a good sleep on the night.
Yams are very common food across the globe and contain different nutritional values and organic chemicals. It is also a great source of potassium which helps relieving our nerves and muscles. Thus, we fall asleep.
Another food for sound sleep is egg. It is rich in high protein and also controls the blood sugar level. As a result, you can sleep a sound sleep on the night. Before you go to bed every night, have an egg. The sleep will be nicer than the other days.
Other Natural Remedies Improve Sleep:
Besides the above food items, some other foods and ways are available to remove insomnia or improve sleep:
- valerian food
- John’s wort
- the passionflower tea
- Kava etc.
It is suggested that, before taking any supplements or medication, please consult with your doctor. He will refer the exact way to improve the sleep.
It is too good to speak with the doctor to take any supplements to enrich that it will not interact with the other medications or supplements or affect any existing medical conditions.
Lifestyle and behavior choices may help to improve sleep as well as the person’s sleep cycle. They are-
- Make a sleeping routine.
- Change your diet chart.
- Stop smoking
- Avoid nightcap
- Before going to bed make Luddite
- Hog your bed
- Make your environment temperate and avoid tropical.
- Make blackout
- The bed used only for sleeping purpose
- Avoid fatty or spicy food.
- Continue regular exercise
- Take dinner at least 2 to 3 hour earlier before sleeping.
- Avoid skipping meals
- Choose the grain food item.
- Avoid caffeine-containing food item etc.
How are Sleep Disorders Treated?
Treatment for sleeping disorders may vary base on the type or the underlying cause. However, it usually includes a combination of medical treatments, lifestyle adjustment.
Medical treatment for the sleeping disturbances may include any of the following:
- Take Sleeping pills
- Melatonin supplements take
- cold medication
- Medications for health issues
- Breathing device
- surgery (for the sleep apnea)
- For teeth grinding)
- Consult with doctors
Lifestyle adjustments or lifestyle behavior may improve the quality of sleep, when it is done, along with the medical treatments. It would help if you wanted to consider:
- Change your daily diet chart.
- Include fish and vegetable food item in your food.
- To reduce stress, walk in the fresh air.
- Take physical exercise regularly.
- Make a sleeping schedule, include it your sleeping time and waking time.
- Avoid sugar and caffeine added foods.
- Drink enough water on the whole day but not excess before sleeping
- Take low carbohydrate foods.
- Maintain weight balance.
- Avoid smoking
- To sleep, go to bed as early as possible.
Follow the above instruction to remove the sleeping disorder and maintain a healthy life. Maintain an exact sleeping time is a must. Avoid late night sleeping. Keep serious on daily activities to treat sleep disorder.
Why Sleep is Important to Your Health:
Sleep not proper sleep is very needed for our life or to do our daily activities. To keep physical and emotional strength, you must take a sound sleep. Proper sleep gives you refreshment and keeps away you from the illness. Inadequate sleep is the reason for heart disease, obesity, diabetes, depression, fatigue, tiredness etc.
Besides these sleep gives you mental and physical stability, and keeps you healthy. You can’t do any work properly if you are affected by a sleeping disorder for a long time. As a result, you lost your valuable time and terms from your life. You can’t remember any easy thing, or make any calculations, or learning.
Meanwhile, you feel more boring, anxiety, aggressive, irritation etc. So, if you feel the importance of sleep, you must take proper sleeping.
Frequently Asked Questions (FAQ) about Sleep Disorder:
Q. What is called insomnia?
Answer: Insomnia refers to sleep in hardly, staying in asleep, after waking it is difficult to return in sleep, wake in night etc. In that case, people are not getting complete rest or sleep. That’s why people are facing tiredness, mentally unstable, irritating, etc. About 30 % of adults are facing that problem, and it is a severe issue.
Q. What the common signs of insomnia?
Answer: When you notice that you are waking up in midnight, or go to sleep in difficulty, then that’s the signs of insomnia. Besides these, some other symptoms also have. They are- tiredness in the daytime, not give proper concentration, make any mistakes, fatigue, energy lacking etc.
Q. Is it true that women have insomnia more?
Answer: Yes, it is true. In different growing stages, women are facing that problem, basically in the periodical cycle, menopause, hot flashes, night sweat, in pregnancy time. Women also have secondary insomnia due to depression, restless leg syndrome, sleep disorder etc.
Q. What is secondary insomnia, and what are the symptoms?
Answer: When the problem insomnia caused due to medication or medical condition is called secondary insomnia. 80% of people have secondary insomnia. Depression, pain, medications, sleeping environment low, caffeine, sleeping disorder, working shifting, illness are the signs or symptoms of secondary insomnia.
Q. Is insomnia a severe health problem?
Answer: Insomnia may cause severe health damage. It causes sleep apnea which is a sleeping disorder. People who have insomnia problem make more accidents; it makes our energy low, make mental illness. So please don’t make it so easy and make a consultation with a doctor.