IANS
A good nights sleep is extremely significant to our health. If you do not get enough sleep, or sleep at an incorrect time, or sleep in breaks or have been diagnosed with a sleep disorder, this may cause sleep deficiency.
Quality sleep helps regulate a healthy immune system as well as hormones Ghrelin and Leptin that help balance appetite. On average, an adult should sleep for at least seven-nine hours.
The body's blood pressure is permitted to regulate itself through adequate sleep. It is essential in promoting heart health, muscle repair, cognitive consolidation and limits the onset of sleep disorders. Due to our current lifestyles, we might face trouble sleeping at night; we tend to ignore the signs until the problem escalates.
"Sleep disorders are a group of conditions that affect the aptitude to sleep well on a regular basis. It is a common problem nowadays that coincides with a simple headache and day-to-day stress. When a patient walks in for a headache which is a common neurological disorder, 60-70 per cent of the time it is related to disrupted sleep," says Dr Rima Chaudhari, Consultant Neurologist, Fortis Hospital, Mulund.
Insomnia is known to be the most common sleep disorder. But, there are more sleep disorders one should know of.
Sleep Apnoea
This is a serious sleep disorder where breathing frequently stops and starts again, this causes the oxygen level in the blood to drop. It may therefore hamper oxygen supply to the brain and the rest of the body; our body senses this occurrence and disrupts one's sleep, to ensure that the individual breathes again. Common symptoms of sleep apnoea are snoring, wheezing for air, and waking up with a dry mouth.
Restless legs syndrome
It is a neurological disorder where a person gets an urge to move his/her legs constantly. People with this condition experience discomfort or twitchiness (ache or burning) in their legs after going to sleep. As it typically disturbs sleep, it is considered as a sleep disorder.
Sleep paralysis
Sleep paralysis is a disorder where a person is unable to move or speak when waking up and falling asleep. A person may also tend to hallucinate in this case. Patients experience a certain pressure and instant fear, as they have a feeling of being conscious but are unable to move.
Circadian rhythm disorder
This is a type of disorder which usually happens when a person's internal biological clock is not in sync with external time cues. This sleeping pattern is usually hindered by two or more hours, especially when a person goes to sleep later at night or sleeps later in the morning. This is reported commonly amongst those who work night shifts, experience repetitive jet lag, or having an irregular sleep cycle.
Insomnia
Insomnia is a very common type of sleep disorder in which people have trouble falling and or staying asleep. They tend to sleep during the daytime, and are constantly low on energy or irritable.
Tips to get better sleep at night:
- Maintain good sleep hygiene and set a bedtime schedule.
- Reduce coffee intake in the evenings and at night.
- Decrease screen time, especially for a few hours before bedtime.
- Exercise regularly.
- Avoid afternoon or early evening naps if you have trouble sleeping at night.
- Take a relaxing hot bath or shower before getting into bed.
