Understanding Sleep Issues

Sleep issues are very common and approximately one-third of the global population experiences sleep disturbances. The condition interferes with daily activities and affects one's body and mind. In this blog, we will discuss sleep disorder and their causes, symptoms, and treatments which can help you back to normal sleeping habits.

What Are Sleep Issues? 

Sleep disorders make up a group of disorders that can impair either how you fall asleep, how long you stay asleep, or the quality of your sleep. Such conditions may lead to some serious impacts on your well-being and health. A restful period of sleep is needed to recharge our bodies and function properly the next day.

Common Symptoms of Sleep Disorders 

Even though every individual experiences their sleeping disorders differently, there are a number of common symptoms, such as: 

• Inability to fall asleep 

• Waking up frequently  

• Excessive daytime sleeping or getting tired during the day 

• Being unable to concentrate and increased accidents  

• Mood swings and restlessness  

Conditions such as chronic sleep disorders can lead to more severe health problems like depression, anxiety and sleep issues, and weakened immunity. 

Connection Between Anxiety and Sleep Issues 

There is a very strong relationship between anxiety and sleep issues, whereby one exasperates the other's symptoms over time. Professional intervention can improve individuals' daily lives.   

How Anxiety Affects Sleep 

Anxiety turns on the body's fight-or-flight response, raising alertness and making it more difficult to relax. This reaction persists by keeping the mind active and anxious, thereby also delaying sleep. For this reason, it becomes harder to fall asleep as well as to sleep steadily and soundly. 

Common Sleep Issues Related to Anxiety 

Anxiety sleep issues cause disturbances in the form of insomnia, nightmares, and even a disrupted sleep pattern. These symptoms do not allow for rejuvenating sleep and force individuals into a state of exhaustion. The continuity of sleep is not smooth because various awakenings at night interrupt the flow; this pattern of sleep further heightens the natural cycle where mental health and sleep are interlinked negatively. 

Types of Sleep Disorders 

Sleep disorders can manifest and affect differently, but there are some common types of sleep disorders, each with its own set of challenges.  

Insomnia 

Insomnia is one of the most common types of sleeping disorders and it refers to the persistent difficulty of either falling asleep, staying asleep or being awakened too early due to being fatigued and irritable during the day. Understanding the underlying causes of your disturbed sleep can help profoundly in addressing the condition and eventually, managing it better.  

Sleep Apnea 

Sleep apnea is a disorder that experiences temporary stops and starts breathing while one is asleep, usually accompanied by loud snoring and frequent awakening. This can vary and last from a few seconds to minutes. This results in being unable to achieve deep sleep and extremely tired the next morning, leading to several health conditions.  

Restless Legs Syndrome 

Restless Legs Syndrome (RLS) is characterised by sensations like feeling, aching, burning, or tingling in the legs, causing an irresistible urge to move the legs, especially at night, which can also make it difficult to continue sleeping. This can occur after going to bed or being in a confined space for a long period.  

Causes of Sleep Issues 

There are many factors that can contribute to the onset of sleep issues, from physical to psychological causes. Knowing these can help you tailor treatments.  

Physiological Causes 

The physiological causes can be discomfort or pain from the surgeries or other physical conditions such as respiratory problems or hormonal problems that disrupt your sleeping patterns and impair daily functioning.  

Psychological Causes 

A serious sleep disorder can be a result of a mental condition like anxiety, depression, or post-traumatic stress disorder (PTSD) since these conditions undermine the capability of the mind to relax. One can increase the risk of others, creating a never-ending cycle.  

Lifestyle and Environmental Factors 

Lifestyles and the environment can have a great impact on your sleep. Poor sleeping habits such as excessive exposure to screens, irregular sleeping routines, unhealthy diet and physical movement, and a lack of sleep-induced environment can disturb one’s sleep immensely.  

Diagnosing Sleep Issues 

Sleep issues can disrupt your daily functioning and impair relationships; therefore, diagnosing your condition accurately is essential.  

Symptoms to Watch For 

Symptoms indicating a sleep disorder include the inability to sleep soundly every night, waking too early, or sleeping for long hours but still waking up feeling tired, which are some of the signs. Experiencing these symptoms once in a while is natural but persists for a long time and needs professional interventions.  

Diagnostic Tests and Procedures 

Sleep specialists will recommend polysomnography, a sleep study to monitor and study your sleeping patterns, heart rate, breathing, brain waves, and muscle movement. They might also recommend a home sleep study with a portable monitor device.  

Some centres will advise you to do blood tests to rule out other medical conditions that might be affecting your sleeping patterns.  

Effective Treatments and Solutions 

Most cases of sleep issues require treatment involving a combination of personalised therapies to provide long-term benefits.  

Cognitive Behavioural Therapy 

Cognitive Behavioural Therapy (CBT) is an effective evidence-based treatment option for sleep issues which aims to find the underlying causes and understand the connection between your thoughts and sleep. It helps you navigate harmful thinking patterns that disturb your sleep and replace them with healthy ideas, encouraging restful sleep.   

Medications and Supplements 

Medications are not always the first line of treatment for sleep issues. Professionals might prescribe medicines like Zolpidem, Alprazolam, Trazodone, or Melatonin supplements. They can reduce your sleep awake and promote better sleep cycles, improving overall well-being.  

Lifestyle Changes and Sleep Hygiene 

Good sleep hygiene encompasses a wide range of practices such as maintaining a regular bedtime, avoiding caffeine and oily foods before going to bed, getting enough physical activities in a day, and creating a sleep-friendly environment, including keeping your bedroom dark, cool, and quite to foster a sleep conducive space. Incorporating these changes can significantly improve your sleep issues.  

Relaxation Techniques 

Other methods, such as meditation, deep breathing exercises, gentle yoga, journaling, or progressive muscle relaxation can assist in the loosening of body tension as it readies to sleep. Finding the techniques that work best for your body type is essential.  

Tips for Better Sleep 

Simple practices can go a long way in your sleep quality. Following these can have an immense benefit.  

Establishing a Routine 

Going to bed and waking up at the same time each day helps control your body's clock; both the sleep quality and the duration are improved. These routines don’t necessarily bring changes from the first try, patience and commitment can result in a better sleep cycle.  

Creating a Sleep-Friendly Environment 

Make sure that you keep your bedroom cool, dark, and quiet, and be away from things that can distract you from sleep like televisions or phones so that you prepare an environment for restful sleep. Avoiding using a screen before your sleep can improve your sleep quality.  

When to See a Doctor  

If the above symptoms persist for a long time and disrupt your daily functioning, seeking a sleep specialist is advised. Professional interventions can improve your overall well-being. 

Warning Signs to Consider 

If your symptoms include insomnia that does not end within some days, anxiety sleep issues, sleepiness during the day, or dark moods, then these may indicate a more serious sleep disorder that needs medical attention. 

Preparing for Your Doctor’s Visit 

Write down your sleeping habits and any symptoms you are experiencing before your scheduled appointment, like all the questions to ask him for a better understanding of your problem so that your recovery journey can be more fulfilled.  

Manage Sleeping Issues with Cadabam’s Hospitals

With over 30 years of experience in healthcare, Cadabam's Hospitals understands the complexities of a sleep disorder and is dedicated to providing holistic treatment to help you rest peacefully. Be it therapy, medication, or even lifestyle modification, we provide support to overcome sleep issues and improve all-around well-being in a non-judgemental and compassionate space. 

If you are searching for a solution to your problem, Cadabam’s Hospitals can help you with its team of specialised experts. We have been helping thousands of people live healthier and happier lives for 30+ years. We leverage evidence-based approaches and holistic treatment methods to help individuals effectively manage their Sleep Issues. Get in touch with us today. You can call us at +91 97414 76476. You can even email us at info@cadabamshospitals.com.

FAQs

How do I fix my sleep disorder? 

Follow a consistent sleep schedule, avoid using screens, drink caffeine and eat oily foods before going to bed, create sleep conducive environment, manage stress and seek a sleep specialist to treat professionally. 

What can cause sleep issues? 

Causes can be discomfort or pain from the surgeries, respiratory problems or hormonal problems, stress, anxiety an sleep issues, depression, PTSD, or a poor sleeping environment and lifestyle choices.  

What is the golden hour of sleep? 

The "golden hour" refers to the first hour and a half, during which deep, restorative sleep is most important for recovery in the body and consolidation of memories.