I've been increasingly experiencing sleeplessness and decided to read more on it, and share my findings. I hope the information here helps others out there that are finding it hard to get some shut-eye!
When you can't sleep, you know it. What about when you can, but you still wake up feeling tired or you're groggy again a few hours later? What's that about? All too often, it turns out, the problem is one that doesn't keep you awake but does sabotage your sleep in more subtle ways, so the hours you spend in bed don't refresh and revitalize you the way they should. Here are four signs that you have a sleep problem that's secretly stealing your rest, with some ways to help gain fitful sleep.
You toss and turn or wake up often to use the bathroom:
It's a symptom of: Nocturia. This is the official name for waking up in the middle of the night to use the bathroom. Normally, our bodies have a natural process that concentrates urine while we sleep so we can get six to eight hours without waking.What to do: Try not to drink any liquids for at least three hours before going to bed, see if that helps. This includes foods with a lot of liquid in them, like soups or fruit. Lower your coffee and tea consumption; the acids in coffee and tea can irritate the bladder. Try not to drink alcohol before bed, which functions as a diuretic as well as a bladder irritant. Go to the bathroom last thing before getting in bed and relax long enough to fully empty your bladder. It's also important to get checked for conditions that cause urination problems.
You move all over the bed or wake tangled in the covers:
It's a symptom of: That kind of movement indicates restless leg syndrome or a related problem, periodic limb movement disorder.
How it interrupts sleep: The restlessness can prevent you from sinking into deep sleep, or a muscle jerk can wake or partially rouse you from deep sleep.
What to do: Try making dietary changes to make sure you're getting enough iron and B vitamins, particularly folic acid, since iron and folate deficiency have been linked to restless leg syndrome. Red meat, spinach, and other leafy greens are good sources of both nutrients, but you may want to take supplements as well.
You have bad breath in the morning and feel groggy:
What it's a symptom of: Mouth breathing and snoring both disrupt sleep by compromising breathing. Look for drool on your pillow or in the corners of your mouth. If you have a partner, ask him or her to monitor you for snoring, gasping, or overloud breathing.
How it interrupts sleep: Mouth breathing and snoring can interrupt sleep because you're not getting enough air to fully relax. Severe snoring -- particularly when accompanied by gasps or snorts -- can also indicate a more serious problem with obstructed breathing during sleep.
What to do: Train yourself to breathe through your nose. Try snore-stopping nose strips, available over the counter at the drugstore, or use saline nasal spray to irrigate your nasal passages. Experiment with sleep positions; most people have a tendency to snore and breathe through their mouths when sleeping on their backs. Use pillows to prop yourself on your side.
If you typically drink alcohol in the evening, try not to. Alcohol (a sedative) relaxes the muscles of the nose and throat, contributing to snoring. It also makes you sleep more deeply initially and is dehydrating.
You experience broken Sleep throughout the night:
It's a symptom of: Getting out of sync with night and day. Irregular sleep patterns, staying up late under bright lights, working a shift schedule, using computers and other devices in bed, and having too much light in the room while you sleep can disrupt your body's natural sleep-wake cycle.
Why it interrupts sleep: The onset of darkness triggers production of the hormone melatonin, which tells the brain it's time to sleep. Conversely, when your eyes register light, it shuts off melatonin production and tells you it's time to wake up.
What to do: Try to get on a regular sleep schedule that's not too far off from the natural cycle of night and day -- and preferably the same schedule all week. (Experts recommend 10 p.m. to 6 a.m. or 11 p.m. to 7 a.m. every night, but that's just a general outline.) If you struggle with not feeling alert in the morning, go outside and take a brisk walk in daylight to feel more awake; you'll find that it's much easier to fall asleep the following night.
As much as possible, banish all screens (TVs, computers, and iPads) for at least an hour before bed. Reading is much more sleep-inducing than looking at a lighted screen, but make sure your reading light isn't too bright and turn it so it doesn't shine in your eyes. Don't charge laptops, phones, cameras, and other devices in your bedroom unless you cover the light they give off.
Since noting these things and adjusting accordingly, I have started to sleep better again. YES to a great night's rest. Take control of your rest and sleep patterns to increase productivity and quality of life during the day!
Sleep well!
Maryam
When you can't sleep, you know it. What about when you can, but you still wake up feeling tired or you're groggy again a few hours later? What's that about? All too often, it turns out, the problem is one that doesn't keep you awake but does sabotage your sleep in more subtle ways, so the hours you spend in bed don't refresh and revitalize you the way they should. Here are four signs that you have a sleep problem that's secretly stealing your rest, with some ways to help gain fitful sleep.
You toss and turn or wake up often to use the bathroom:
It's a symptom of: Nocturia. This is the official name for waking up in the middle of the night to use the bathroom. Normally, our bodies have a natural process that concentrates urine while we sleep so we can get six to eight hours without waking.What to do: Try not to drink any liquids for at least three hours before going to bed, see if that helps. This includes foods with a lot of liquid in them, like soups or fruit. Lower your coffee and tea consumption; the acids in coffee and tea can irritate the bladder. Try not to drink alcohol before bed, which functions as a diuretic as well as a bladder irritant. Go to the bathroom last thing before getting in bed and relax long enough to fully empty your bladder. It's also important to get checked for conditions that cause urination problems.
You move all over the bed or wake tangled in the covers:
It's a symptom of: That kind of movement indicates restless leg syndrome or a related problem, periodic limb movement disorder.
How it interrupts sleep: The restlessness can prevent you from sinking into deep sleep, or a muscle jerk can wake or partially rouse you from deep sleep.
What to do: Try making dietary changes to make sure you're getting enough iron and B vitamins, particularly folic acid, since iron and folate deficiency have been linked to restless leg syndrome. Red meat, spinach, and other leafy greens are good sources of both nutrients, but you may want to take supplements as well.
You have bad breath in the morning and feel groggy:
What it's a symptom of: Mouth breathing and snoring both disrupt sleep by compromising breathing. Look for drool on your pillow or in the corners of your mouth. If you have a partner, ask him or her to monitor you for snoring, gasping, or overloud breathing.
How it interrupts sleep: Mouth breathing and snoring can interrupt sleep because you're not getting enough air to fully relax. Severe snoring -- particularly when accompanied by gasps or snorts -- can also indicate a more serious problem with obstructed breathing during sleep.
What to do: Train yourself to breathe through your nose. Try snore-stopping nose strips, available over the counter at the drugstore, or use saline nasal spray to irrigate your nasal passages. Experiment with sleep positions; most people have a tendency to snore and breathe through their mouths when sleeping on their backs. Use pillows to prop yourself on your side.
If you typically drink alcohol in the evening, try not to. Alcohol (a sedative) relaxes the muscles of the nose and throat, contributing to snoring. It also makes you sleep more deeply initially and is dehydrating.
You experience broken Sleep throughout the night:
It's a symptom of: Getting out of sync with night and day. Irregular sleep patterns, staying up late under bright lights, working a shift schedule, using computers and other devices in bed, and having too much light in the room while you sleep can disrupt your body's natural sleep-wake cycle.
Why it interrupts sleep: The onset of darkness triggers production of the hormone melatonin, which tells the brain it's time to sleep. Conversely, when your eyes register light, it shuts off melatonin production and tells you it's time to wake up.
What to do: Try to get on a regular sleep schedule that's not too far off from the natural cycle of night and day -- and preferably the same schedule all week. (Experts recommend 10 p.m. to 6 a.m. or 11 p.m. to 7 a.m. every night, but that's just a general outline.) If you struggle with not feeling alert in the morning, go outside and take a brisk walk in daylight to feel more awake; you'll find that it's much easier to fall asleep the following night.
As much as possible, banish all screens (TVs, computers, and iPads) for at least an hour before bed. Reading is much more sleep-inducing than looking at a lighted screen, but make sure your reading light isn't too bright and turn it so it doesn't shine in your eyes. Don't charge laptops, phones, cameras, and other devices in your bedroom unless you cover the light they give off.
Since noting these things and adjusting accordingly, I have started to sleep better again. YES to a great night's rest. Take control of your rest and sleep patterns to increase productivity and quality of life during the day!
Sleep well!
Maryam
