Sleep Problems, Sleep Disorders and Sleep Apnea Cures

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I cannot sleep properly at night.  Is this Sleep Apnea? How can I get sound sleep? I sleep at about 10PM but get around 2AM after that I do get sound sleep

Sleep Apnea is the pausing of your breath when you are asleep. Sometimes you miss a few breaths and this can be detected by an overnight sleep test called Polysomnogram.

You may not have sleep apnea, but a sleeping disorder. People who have sleep disturbance often are exhausted the next day, they are very short fused & it contributes to more anxiety and depression:

  1. Try staying active all day long even if you are tired. Once it’s time to go to bed you will probably have no problem falling asleep. Forcing yourself to stay awake for 1 full day sets the stage for a schedule of more active days and peaceful nights.
  2. Get up at about the same time everyday regardless of when you got to bed. Go to bed only when you are sleepy.
  3. Establish relaxing pre-sleep rituals like taking a warm bath, watching TV or reading. Take a walk or stretch 2-3 hrs before going to bed.
  4. Organize your day setting regular time for meal, naps and exercise to keep your internal clock running smoothly. Avoid caffeine within 6 hrs of bed time and don’t drink alcohol or smoke at bed time.

Is my sleeping disorder because of my eating habits? What eating habits should I have for getting a good night’s sleep?

  1. Food should be taken 2-3 hrs before going to bed.
  2. Do not over eat during that time. That can make you restless.
  3. Try to eat little less then your usually daily meal.
  4. Avoid caffeine within 6 hrs of bed time.
  5. Little amount of sweet can be of great help as it sooths your brain as it contains glucose.
  6. Do not eat and drink simultaneously.
  7. Do not eat in a hurry.
  8. Never eat to your stomach full.
  9. Do not eat when there is no appetite or as a recipe for boredom.
  10. Above all, a golden rule is put your heart and soul in food while eating.
  11. Over eating repeatedly, eating too much of rich, fatty or spicy food, which can irritate the stomach lining should be avoided at night.
  12. Do not drink excessive water 1-2 hrs before bedtime.
  13. Avoid Yogurt, ice-cream, cold water, cold drinks at dinner; avoid gas forming food such as cabbage, cauliflower, broccoli, baked beans etc. at dinner.

I drink alcohol twice a week. Can that be a problem for lack of sleep?

Anything in access can harm you, so yes, if you overdo, alcohol consumption can cause lack of sleep. Using alcohol as a way to relax and relieve pain is really bad news. You could become an alcoholic eventually. Alcohol penetrates every organ in your body and interferes with every physiological system (including sleep). Several studies show that besides altering the activity of your brain, prolonged drinking affects levels of neurotransmitters, alter cellular membrane structure and cause destruction of certain nerves pathway of brains too and may cause sleeplessness. Use alcohol sparingly, especially if you are sleepy when it can have a more potent effect.

I feel tired and sleepy during the mornings. Is this because I could not rest during the night?

Our body follows an physiological rhythm called as circadian rhythm. Any change in its daily rhythm can cause imbalance in our body function as including sleep. You easily can get caught in a cycle of not sleeping at night, taking naps the following day, and not being able to sleep again the next night. Cause of not getting to rest during night is probably in your case (work) the reason. You must get at least around 8 hrs of sleep at a stretch. If you cannot do this, you are bound to be exhausted next day due to sleep disturbances and may contribute to more anxiety, irritability and depression.

Should I eat just before I sleep? Or should I have a gap of 2-3 hours between dinner and bedtime?

One should try not to sleep just after you have your dinner, as it will slow down your digestion causing indigestion or in prolonged cases of indigestion, gastritis. Dinner should be around 8 pm or dinner timings should be regular every day. Gastric or stomach empty time is about 2 hrs after your meal, so ideally one should go to bed 2-3 hrs after your meal. Avoid food which slows down your digestion or which have gas forming effect.

Is my sleeping problem because of a lot of stress at work?

Possible; A lot of stress at work can be a cause of sleeping problems. Because of excessive and prolonged duration of work everyone experience a feeling of complete exhaustion. Due to excessive mental activity, this is known as fatigue, which leads to sleeping problem.
Improvement of blood circulation is necessary to combat fatigue, this can be achieved by :

  1. Daily exercise routine like brisk walk
  2. Gardening
  3. taking up a sport or swimming, which will help you to relax.
  4. Nutritious food should be taken and fried and junk food should be avoided.
  5. Fruit juices are generally helpful in this condition. Grape juice is especially useful as it immediately brings in stamina.
  6. Dates are great source of instance energy. This should be taken regularly along with a glass of milk.
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August 27, 2008 | Filed Under Natural Home Remedies 

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