Sleep disorder is a disease where the patient has trouble with sleeping. According to studies, in the USA almost 70% people are facing the sleep disorder. There are different kinds of sleep disorder like Insomnia, Sleep Apnea, Parasomnias, Restless Leg Syndrome and Narcolepsy.
The reason behind the sleep disorder may be chronic pains, stress, allergies or respiratory problems. Some of them are treatable at home, but sometimes an expert’s need is required for this. Sleep is important to avoid various health problems which in turn need Progentra to overcome it. Usually, people face the challenge of insomnia which makes the person awake at night and he faces restlessness.
Here are some of the tips which are going to help people with sleep disorder especially insomnia.
People facing sleep disorder should set routine of sleeping. Avoid going to bed at daytime and do not take naps any time of the day. This trick will help you to get a good sleep, and you will get habitual of this. Also, set routines of other activities like eating and exercising. It will not only make you disciplined, but also exercises will help you to get a good sleep.
Check your Sleeping Posture
We on average spend one third of our lives in a sleeping position and it has to be most comfortable. You can’t make it right while sleeping, yet you can purchase the right pillow and mattress to decrease any signs of discomfort. You may place a pillow between your legs, if you sleep sideways, it will limit the bending strain on your lower back.
Eliminate Alcohol, Caffeine, and Nicotine
If you are one of those people who are unable to get good sleep and feel frustrated all the time, first you need to do is balance your diet and cut off the alcohol, caffeine, and nicotine from your diet as this cause the problem of insomnia. Alcohol can bring quick sleep but it will not be complete night sleep. Instead of these, try to include good food into your meals like fruits vegetables and some proteins like chicken and eggs. Also, avoid taking the heavy meals before going to bed. Have your dinner at least 4 hours before going to bed.
Set the Environment
Before going to bed, check your situation where you are going to sleep. Make sure that your bed is comfortable and if you are sensitive to lights then make sure that room is dark enough. And choose a place which is noise free. Use ear plugs, eye shades, blackout curtains. Keep a check on the temperature of the room. Make sure your pillow and mattress is comfortable. If you have a pet, keep it out of the bedroom at night so that it may not disturb your sleep.
Try Herbal Teas
Herbal teas are used for the treatment of many medical problems; sleep disorder is one of them. Herbal teas soothe the nerves and make you calm. These are also good for the anxiety management. And all these qualities help you to have a fast sleep at night. Lavender tea is considered to be the best tea for treating the patients with insomnia.
Stress is one of the reasons that cause insomnia and other sleep disorder. So to cope with this problem, you need to manage your stress level. To relief, your stress, indulge in various activities like meditation and exercise. Or in severe condition go to the therapist and get treated properly. Once you manage your stress and anxiety, you will feel much lighter and enjoyable.
Eat Healthy Diet
Some of you might ponder what eating habits have in common with sleeping soundly. Well, as they say, “you are what you eat.” Your eating habits may impact your sleep adversely. Do not eat greasy, spicy foods which can disturb your stomach. Nobody likes bumbling to the toilet in the night.
Refrain from foods that may cause heartburn or acid reflux. Do not consume drinks in excess before sleep to avoid rushing to toilet in the middle of the night. If you are feeling hungry pick something high in protein, carbohydrates, and low in sugar. Avoid eating chocolate cake in night and go for healthy alternative.
Follow the 20-Minute Rule
If you are unable to sleep inside 15-20 minutes, don’t remain in bed trying harder to sleep. Rather, get up, come out of the bedroom and do something quietly like listening to soft music or reading a book until the point when you feel sleepy again. The more you stay in bed trying to sleep, the more difficult and longer it will take for you to relax and sleep again.
These are some of the tips that can increase the time span of your sleep and you would be able to sleep without any restlessness. In case of some serious situations, consult the doctor.