Tuesday, April 23, 2024

Sound Sleep: 7 Insane But True Solutions to Sleeping Problems

Why Sound Sleep is So Important?

Sound sleeping is the best way to refresh your body and mind after a busy working day. One should let his organs rest enough to regain energy to work again after his essential doing.

But many people can not get enough sleep due to some physical and mental problems. There are so many reasons for not having a sound sleep.

Some common reasons and solutions to sleeping problems are down below:

Have you read these?

1. Sleep Apnea

Sleep Apnea is one type of sleeping disorder. Apnea occurs when the airflow stops for more than 10 seconds during sleep.

It means the brain & the body may not get enough oxygen. Apnea decreases the quantity of sound sleep. Some of the common symptoms of sleep apnea are:

  • Morning Headache
  • Gasping for air during sleep
  • Excessive daytime sleepiness
  • Chronic snoring
  • Morning sore throat
  • Irritability
  • Night sweats

Sleep apnea can lead to poor immune function, stroke, depression, high blood pressure, or even heart attack. There are some effective treatments to reduce sleep apnea.

These are – maintaining a healthy weight, oral appliances, using supplemental oxygen, side sleeping position, avoiding alcohol & smoking, etc. Sometimes sleep apnea can heal naturally.

2. Age

While aging, the sleeping schedule can change. So, people sometimes feel anxious or depressed due to disrupted sleep. 

Many older adults can relate to this problem. They feel like they need to take more rest. But their sleeping schedule reflects on their sound sleep.

Though they can’t totally blame their age for this. Their work, lifestyle & eating habits are changed from the younger.

So adults must take some steps to reduce this sleeping problem. Here are some useful tricks to deal with the problem :

  • Get regular exercise before an hour of going to bed
  • Avoid caffeine & alcohol in the late afternoon
  • Have small snacks before going to bed (avoid junk food)
  • Sleep in a dark, quiet room
  • Reduce long daytime naps
  • Stop overthinking after going to bed
  • Try to wake up at the same time every morning

Many adults can have trouble with sleep because of the side effects of the medicine. Nearly 45% of adults aged 60 uptake high dozed medicine. Also, they need to use the toilet more than once at night. Though these problems can’t be solved, elders should avoid high dozed medicines.

3. Narcolepsy

Narcolepsy is a long-term neurological disorder that affects the part of our brain that regulates sleep.

People with narcolepsy often experience daytime interrupted sleepiness. Narcolepsy also causes a sudden loss of muscle tone (catalepsy) & sleep paralysis.

Sometimes people can see hallucinations in narcolepsy. People with narcolepsy have Rapid Eye Movement(REM) very often in their short sleep.

So it hugely affects a sound sleep at bedtime. If the symptoms are severe, you need to see the doctor. If not, simply follow these methods :

  • Follow a treatment plan
  • Get a regular sleep schedule
  • Focus and wake-promoting medications
  • Take sodium oxybate before 4-5 hours from bedtime
  • Take a warm bath before bedtime
  • Listen to soft music
  • Try doing yoga

Narcolepsy isn’t a fatal disease. But daytime drowsiness or sleep attacks can be harmful to elders and weak-hearted people. So it must be cured with sincerity.

4. Diet

Sleep medicine specialists say that-what and when you eat can affect your sleep. Some foods are healthful & help to have a sound sleep, yet some foods can cause a shatter sleep.

Read more: How to Lose Body Fat: Diet Tips and Exercises

A healthy diet can help you fall asleep fast. But junk food, heavily-processed food, wrong snacks can be harmful & also can cause indigestion.

Eating too much sugary food can cause pronounced changes in blood sugar. So, your sleep diet must be arranged properly.

The daily food chart must contain balanced food. It’s not a good idea to go to bed with an empty stomach. Sleep promoting diet must be filled with fruits, vegetables & whole grains.

Being too full before bedtime would be uncomfortable & troublesome for your sleep. It will be tossing you because the digestion process will start to digest the food.

Having a big meal before bedtime will cause heartburn. You need to avoid acidic or spicy foods before going to bed. To have a sound sleep, start to eat a nutritious diet.

5. Depression

Sleep difficulty is a cause of depression.  There are so many depressed people who have trouble with sleep.

Depression can also interrupt our day-to-day life. A depressed person generally feels sad, guilty & it also causes physical harm like headaches, stomach aches & nausea.

A stress-free mind is necessary for a peaceful sleep.

Sound sleep also depends on one’s physical condition. And Our physical condition is compactly engaged with our mental health.

In a word, we must keep our mind fresh & keep our health in a good state to have a “sweet dreams” type of sleep.

Depression should not be taken as a joke. It causes an autonomic nervous system (ANS). One must try to do Some entertaining work that can kill his depression.

Here are some easy tricks that can help you to overcome this problem :

  • Stay connected to your Friends & Family
  • Try to do your favorite things or something new
  • Eat healthily
  • Set your life goal & work hard to achieve it
  • Try to kick away the negative thoughts from your mind
  • Listen to upbeat music
  • Start regular exercise

Depression not only affects sleep but also consumes mental health. The faster you can remove depression, the better your life will be.

If needed, go to a psychiatrist for guidance & fight over this fearsome problem.

6. Hormone

Hormones don’t only change people’s physical structure. 

Some hormones affect sound sleep. Most women face trouble sleeping because of the exudation of some hormones.  There are 50 types of hormones in humans. 

During menopause & pregnancy, various types of hormones exude.  Estrogen & Progesterone-these two main female hormones that cause disrupted sleep.

Just before menopause, a woman’s progesterone levels dip & which causes insomnia.

Women with polycystic ovary syndrome have a high chance of having difficulty in sleep.  Oesteron, Insulin, Cortisol, Melatonin & Thyroid hormones also can lead to insomnia.

We do not have full control over hormonal problems.

How to Reduce the Hormonal Imbalance?

Thus, we can follow some natural ways to reduce the imbalances of hormones :

  • Start a nutritious diet
  • Avoid foods that contain chemicals
  • Eat enough protein everyday
  • Exercise regularly
  • Take high-quality probiotic foods
  • Eliminate sugar
  • Balance stress levels

Hormonal imbalance can cause breast cancer & stop general growth or menopause. It can also cause diabetes or thyroid problems.

So even if we don’t feel disturbance during sleep, we should think about hormonal problems to cure them.

7. Technology

Nowadays digital devices are the most important thing in our life. Most people go to bed with their cell phones or laptop.

These technologies deprive our sound sleep. Using technology at bedtime destroys our sleeping habits.

We kill our usable time to sleep on modern devices by playing games or checking social media.

If we continuously use technology at bedtime it will become a habit. The sleeping schedule will change in no time. 

Besides, the intense light of cell phones is harmful to teens & children. So keep your device away from you, especially at bedtime. Use if before, at last, one hour ago from bedtime.

Keep your phone ringtone a little lower so that you don’t get curious about the phone after hearing the message tone.

Or you can turn off the notifications. Plan your bedtime routine. 

If you read comics or magazines or do skincare or light exercise before going to bed, you will be able to control yourself from checking your mobile.

You can leave it outside your room. These little efforts can help you not to get addicted to your device.

There is no need to suffer from disrupted sleep. You can have trouble with sleep because of stress, sharing the bed, physical pain, diet, late-night caffeine -whatever the problem is, there is a solution to it.

Relax your body & mind, take a warm bath & light snacks, do some exercise. These little things will overcome your insomnia in no time.

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Md. Tota Miah
Md. Tota Miahhttps://totamiah.org
Md. Tota Miah is a career counseling expert and a faculty member at Varendra University. He has a master’s degree in Management from the University of Rajshahi and has been teaching academic subjects for more than 7 years. Mr. Tota has a passion for helping others win with their personal development and career and has been writing about self-growth and lifestyle matters for 3 years. Youth Rider is the result of his dream and passion to share the knowledge and information that would ultimately help people around the world.

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