How long do you sleep in a night?
Do you find it difficulty falling asleep or remaining asleep even when you did not sleep during the day?
Do you wake up tired or feel sleepy during the daytime?
If your answer to these questions is “yes”, then there is a high possibility that you have a sleep disorder and may need help. It might interest you to know that there are many natural therapies and supplements that can help reduce sleep disorders without the use of any pharmaceutical medications.
WHAT IS SLEEP DISORDER
It is normal to experience difficulty sleeping sometimes. This could be due to stress, medications or other factors. It is usually temporary. But when difficulty sleeping becomes frequent, then it is referred to as a sleep disorder.
Types of sleep disorder
The different categories of sleep disorders include:
Insomnia: One is said to have insomnia if he or she experiences difficulty falling asleep. Insomnia is the most common type of sleep disorder. It is associated with inadequate sleep at night, the need to take sleeping pills before you can sleep at night and feeling sleepy during the day.
Parasomnia: Parasomnias is associated with bad experiences that often occur when one is about to fall asleep or while sleeping.
Sleep movement disorder: This type of sleep disorder involves movement when one is about to sleep, such as restless leg syndrome, and as a result the person finds it difficult to fall asleep or remain asleep.
Hypersomnia: While insomnia involves inability to fall asleep, people with hypersomnia fall asleep at any time, even at work or in a restaurant, on a regular basis.
Circadian rhythm sleep-wake disorders: This type of sleep disorder occurs when circadian rhythms are disrupted. Normally, when the sun goes down, your brain tells your body it is time to sleep and triggers melatonin. When there is a disruption of the circadian rhythm, the body starts feeling sleepy at the incorrect time, during the day, because there is no control system.
Other types of sleep disorder include narcolepsy and sleep related breathing disorders.
Causes of sleep disorders
Some possible causes of sleep disorders include:
- Environmental factors like noise, excess light in the room
- Lack of melatonin
Symptoms of sleep disorder
It is important to differentiate if you are just experiencing a temporary problem with sleep or if you have an actual sleep disorder. It is not necessary that everyone with a sleep disorder experience all the symptoms listed below, however, for you to confirm that you have a sleep disorder, you must experience at least two or more of these symptoms.
- Feeling sleepy during the day
- Lack of emotional control
- Difficulty concentrating in your daily activities
- Difficulty falling asleep at night
- Waking frequently at night
Natural Supplements for Sleep Disorders
There are many natural supplements that can effectively manage the symptoms of sleep disorders, eliminating the need for pharmaceutical medications
Some of them include:
Magnesium: Magnesium deficiency has been known to contribute to sleep disorders so taking a daily magnesium supplement can be very beneficial especially if you are feeling anxious or experiencing restless legs.
Melatonin: Melatonin is a naturally occurring hormone in the body that plays an important role in the sleep-wake cycle. Melatonin levels in the blood should naturally rise in the the evening and should be highest at night. When melatonin levels are too low it can contribute to sleep disorders. Taking melatonin supplements can be very helpful in people who have difficulty falling asleep or staying asleep.
L-theanine: This is an amino acid that helps to calm the mind, improve mood and manage anxiety. If you have difficulty shutting your brain off at night or if you wake during the night and your mind starts racing try taking some L-theanine to help you drift off to sleep.
Lifestyle changes to aid sleep disorders
Most of the sleep disorders can be managed through a holistic lifestyle and a good sleep hygiene.
Regular exercise and effective management of your daily stress can help sleep disorders. Also you can implement a schedule for sleeping. Adjust your body to sleeping at a particular time and waking up at a particular time. With time your body naturally adjusts to it. Even if you are not feeling sleepy at that time just close your eyes and lie as if you want to sleep. Too much light can reduce the secretion of melatonin so ensuring your bedroom is dark enough is very important. It is also important to ensure that your bedroom is quiet and not too warm.
With the use of natural supplements and some lifestyle changes your sleep cycles can return to normal and you can avoid using pharmaceutical medications that may produce unwanted side effects.