Think about all the factors that can affect you, preventing you from having a good night of sleep. Sleeping disorders are conditions that affect sleep quality, timing, or duration and impact an individual's ability to function while they are awake properly. A sleeping disorder can affect your overall health, safety, and quality of life.
The most known and common one is insomnia, characterized by the recurring difficulty of falling or remaining asleep. Individuals with insomnia also experience excessive daytime sleepiness and other cognitive impairments while they are awake.
In fact, a recent study conducted by Dr. Ram Randhawa, a psychiatrist at the University of British Columbia's Sleep Disorders Program, revealed that about 30% of Canadians struggle with getting to or staying asleep at any given time. The prevalence of insomnia does seem to be higher among women.
The most common symptoms of chronic insomnia include but are not limited to:
• Difficulty falling asleep.
• Waking up in the middle of the night
• Difficulty returning to sleep.
Not getting a good sleep at night may cause serious health problems such as:
• Feeling tired/exhausted during the daytime.
• Irritability or depressed mood.
• Problems with concentration or memory.
What causes insomnia and other sleep disorders?
Many things can contribute to the development of insomnia, including environmental, physiological, and psychological factors, including:
• Stress-related life events: job, relationships, financial difficulties, and more.
• Unhealthy lifestyle.
• Too much caffeine.
• Jet lag. • Inadequate or inconsistent sleep habits.
• Anxiety disorders, depression, and/or other mental illnesses.
• Chronic diseases.
• Chronic pain: arthritis, fibromyalgia, or other conditions.
• Gastrointestinal disorders. • Hormone fluctuations: menstruation, menopause, thyroid disease, or other issues.
• Medications and other substances.
• Neurological disorders: Alzheimer's or Parkinson's disease. No matter your case, some strategies can help you minimize the effects and get a better night of sleep.
Strategies to get better sleep
There are many factors that you can and some others that you cannot control when it comes to get a night of better sleep and change the bad sleeping cycle. Here are 5 proven strategies that can help you to improve the quality of your sleep.
1) Take care of the sleep environment
Ensure the sleep environment is dark, calm, and quiet.
2) Natural medicines
Take advantage of natural medicines that can help regulate the nervous system.
3) Establish a routine
Establish a consistent and relaxing bedtime routine, free from electronics and bright screens.
4) Healthier lifestyle
Improve your eating habits and exercise regularly during daytime hours.
5) Avoid central nervous system stimulants at night
Reduce consumption of alcohol and caffeine close to bedtime hours.
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