Imagine if one is not able to sleep properly , and it becomes a regular feature every night. Poor sleep leads to frustration and most commonly it is called insomnia in medical terminology.
According to a research, following symptoms were reported by majority of patients suffering from sleep apnea or insomnia:
- difficulty falling asleep
- waking up a lot at night
- waking up too early and not being able to get back to sleep
- waking up feeling not refreshed
- unpleasant feelings in the legs
- snoring/or pauses in breathing
- Patients also reported that their ability to pay attention wanes as do concentration and memory.
Potential causative factors of insomnia
- Circadian rhythm disorders are a frequent reason behind insomnia and are often overlooked.( jet lag, non stop 24 hour sleep/wake cycle, shift work, delayed sleep).
- Certain medications can also disrupt sleep
- Personal stress from poor relationships, or work pressure, financial worries, divorce etc can set off an acute episode which may turn chronic.
- Alcohol dependency, caffeine dependency can also significantly disturb good sleep pattern.
- Napping can also reduce night time sleepiness and lead to a vicious cycle to sleepless nights.
- Psychological factors also make it worse as patient starts to dread that he will not fall asleep, which incites a cognitive arousal leading to further sleep deprivation.
Treatment options:
- Behavioral therapy is commonly used where patients are advised to:
- retire to bed only when drowsy
- get out of bed if you can’t fall asleep
- reserve the bedroom only for sleep
- wake up at the same time each morning regardless of how much sleep was obtained during the prior night
- avoid napping during the day
Progressive Muscle Relaxation Therapy is also a promising option where patient is taught a method to relax the body step by step by a sleep therapist or a trained neuro physiotherapist who will guide the patient by giving verbal commands and patient has to follow those and learn to relax the muscles starting from the foot and progressing towards the head side.
Pharma logical agents or medications are of limited use and should strictly be taken under medical supervision as they may worsen the condition if self medication is done.
Here I am going to share some healthy sleep practices with you to follow:
- Wake up at about same time everyday
- Discontinue caffeine around 6 hours before bedtime and minimize total daily intake.
- Avoid nicotine especially near bedtime as it also acts as a stimulant and deprives you of sleep.
- Avoid the use of alcohol in the late evening to facilitate sleep onset, alcohol can cause awakenings elate in the night.
- Avoid heavy meals too close to bedtime. a light snack or a glass of luke warm milk may induce sleep
- Regular exercise in the late afternoon may deepen the sleep
- Minimize noise, light and excessive temperature during the sleep period. a white noise machine may help block out excessive noises.
- Move alarm clock away from the bed if it is a source of distraction
- Relax before going to bed by either taking a warm water bath or some relaxing gentle massage session. Even listening to soft music relaxes the mind.
We hope you benefit from the suggestions made above. We also provide video sessions on Progressive relaxation therapy to help induce sleep. In case you want to purchase any such video contact us on +91-8146758243 whatsup number.
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