The Sleep Epidemic That Goes Unnoticed

sleeping disorders

According to the American Academy of Sleep Medicine, over 30% of adults suffer from some form of insomnia (AASM). Sleeping pills are the most commonly prescribed drug in the world. Despite their popularity, evidence suggests that tablets are ineffective after a few weeks of use.

Overall, women are more likely than males to have sleeping disorders. According to National Sleep Foundation research, up to 67 per cent of women reported a sleeping problem at least a few evenings in the previous month, and 46 per cent had problems virtually every night.

Researchers at Duke University Medical Center, led by Edward Suarez, PhD, an associate professor in the department of psychiatry and behavioural sciences, discovered that women who reported poor sleep quality are more likely to develop heart disease, type 2 diabetes, and depression.

There has been little research on why women suffer from sleeplessness more than men, but there are various alternatives to utilizing sleeping tablets as the first option. Cognitive-behavioural therapy for insomnia (CBTi) such as sleep restriction therapy, sleep hygiene education (SHE), and other non-prescription over-the-counter therapies are among these options.

What exactly is CBT?

Cognitive behavioral therapy (CBT) is a type of psychological treatment that has been shown to be useful for a variety of issues such as depression, anxiety disorders, alcohol and drug abuse issues, marital problems, eating disorders, and serious mental disease.

How to apply procedures that address the mental (or cognitive) issues connected with insomnia, such as the 'racing mind,' as well as how to overcome the worry and other bad feelings that come with being unable to sleep. It is an effective treatment for chronic sleep difficulties and is typically used as the first line of defence

Isn't it better to avoid sleep deprivation?

Sleep restriction therapy, a type of CBTi, uses reverse logic to solve trouble sleeping. Limiting the amount of time spent in bed can assist those who are sleep deprived sleep better. The name of this strategy may be misleading because the purpose is not to restrict sleep, but rather to limit the amount of time spent awake in bed.

What exactly is sleep hygiene?

Healthy sleeping habits are referred to as sleep hygiene. Good sleep hygiene is vital since it is so critical for your mental and physical health, as well as your general quality of life. Your actions during the day, not just before bed, can have an impact on how well you sleep.

Sleep hygiene education (SHE) is the practice of developing appropriate personal sleeping habits. It is a type of behavioural treatment that can be used to treat insomnia, enhance sleep quality, and decrease daytime sleepiness. Sleep hygiene is an applicable education technique that takes into account the limited time available and the need for economic efficiency, particularly for working women.

The underlying idea behind sleep hygiene is that your surroundings and behaviours may be modified to help you sleep better. The optimum schedule, like any other regimen, varies from person to person. As a result, it's critical to experiment with various changes to see what works best for you. It's also crucial to understand that bettering one's sleep hygiene does not always fix sleeping disorders. People with severe insomnia or sleep problems such as obstructive sleep apnea may require a combination of therapies to enhance their sleep.

Why can't I sleep?

Insomnia, or the inability to sleep or sleep properly at night, can be caused by stress, jet lag, a health condition, the medications you take, or even the amount of coffee you drink. Insomnia can also be caused by other sleep problems or mood disorders such as worry and depression.

Certain medical illnesses, such as diabetes, might increase sleeping problems.

Nervous system illnesses such as Parkinson's, Alzheimer's, and other kinds of dementia can produce nighttime disorientation, wandering, and bewilderment.

Sleep disorders such as restless legs syndrome (nighttime leg cramps) and sleep-disordered breathing (snoring and sleep apnea) impair sleep.

Sleep might be hampered by pain. Nighttime distress is frequently related to disorders such as arthritis, bursitis, and spinal stenosis.

Several diseases (including bladder difficulties and some cardiac ailments) are related to the urge to use the restroom at night, which can disrupt sleep.

The Sleep Epidemic That Goes Unnoticed

Medications can also have an impact on sleeplessness:

Many common medications, including antidepressants, antihypertensives, and anti-seizure medications, cause insomnia as a side effect.

Stimulants (such as caffeine and nicotine) might make it difficult to fall asleep. Caffeine is present in coffee, tea, cola drinks, chocolate, and several cold medications.

Some medications, such as water tablets, may cause people to wake up in the middle of the night and go to the bathroom.

Sleeping problems are also exacerbated by emotional disorders and stress:

Sleeplessness can be caused by psychological reasons such as sadness, melancholy, and anxiety. Insomnia is more likely to be caused by psychological reasons than by disease or medications.

Several studies have repeatedly shown that changing one's lifestyle and behaviour regularly can alleviate a wide range of sleep issues for the majority of people.

Make a habit of going to bed and waking up at the same time every day.

Only use the bed for sleeping and sex (not for reading, watching television, etc.) The idea is to train your mind to regard your bedroom as a place for sleep and rest, rather than work or recreation.

Don't overeat or drink late at night. Heavy meals and alcohol intake might create indigestion and interfere with your sleep quality. Instead, drink plenty of water and eat light, sleep-promoting meals. In our most recent Love Mia Vita Podcast, we discuss which foods promote sleep.

An hour before night, do something soothing, avoiding technology as much as possible. Blue light from electronic devices is particularly strongly detected by your brain's receptors and interpreted as sunlight. Deep breathing exercises, progressive muscular relaxation, meditation, and visualization can all help you physically relax and fall asleep.

Maintain a somewhat chilly and well-ventilated bedroom.

Sleep has an impact on every aspect of your life. If you have trouble sleeping or want to enhance your sleep, consider these healthy sleeping habits. Getting enough sleep is more than just getting enough hours of sleep. It's also critical to get enough quality sleep regularly so that you wake up feeling rested. Speak with your doctor if you frequently have difficulties sleeping or if you wake up fatigued after sleeping.

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