Are you sick and tired of being sleepy and tired?

Have you been spending too much time in bed lately? Do you find it difficult to sleep due to disturbed sleeping patterns and often end up rolling on the bed? If your answer is a yes, then my friend, you are suffering from severe sleeping disorder. While you might find it normal to feel sleepy during the day, there are several risks involved in the sleep related disorder. For instance-

• Increased body weight (central obesity)
• Stress, Anxiety
• Changes in airway anatomy
• Increased airway collapsibility
• Decreased thyroid function

If you have been wondering about, why this happens, let me tell you the factors that contribute to sleep disturbances:

 

• Primary sleep disturbances (e.g. SDB, PLMS)
• Medical illness (e.g., hyperthyroidism, arthritis)
• Psychiatric illness (e.g., depression, anxiety disorders)
• Multiple medications
• Poor sleep hygiene habits

Following ‘Sleep Hygiene’ rules can help you overcome this disorder-

• Keep a regular schedule for sleeping and waking up
• Limit the amount of time spent in bed, particularly during the day
• Limit the frequent day time  naps to once a day for not longer than 30 min
• Keep regular meal schedule (do not eat while in the bed)
• Avoid caffeinated drinks, alcohol & cigarettes
• Limit liquid intake in the evening
• Spend time outdoors (without sunglasses), particularly in the late afternoon or early evening
• Ensure that your rooms are as dark as possible during the night
• Ensure that your environment is brightly lit during the day
• Indulge in regular exercise routine
• Go to bed only when tired or sleepy
• If you are unable to fall asleep within 20 min, get out of bed.
• While out of bed, do something quiet & relaxing.
• Return to bed when you feel sleepy again
• If you are unable to fall asleep within 20 min.,  get out of bed again
• Repeated until you fall asleep within a few minutes
• Wake up at the same time each morning (even if only a few hours of sleep)