Most common sleep problems and solutions
Go to the toilet in the middle of the night Or you can’t get back to sleep after getting up for a drink of water? Do you wake up at 06:00 in the morning despite going to bed late at night? Do you feel like you’ve woken up without rest, despite getting enough sleep? If your answer to these questions is yes, you are in the right place. The most common sleep problems and their solutions can be a panacea for you too…
1. Waking up in the middle of the night
awakening in a dreamaffects your sleep in two ways; firstly, it prevents you from falling into deep REM sleep, and secondly, it makes you rest less due to lost time.
Once you are aware of this, you can prevent it from becoming a habit by taking some precautions. List precautions;
- Make sure the room is dark when you wake up. Turn on a bedside lamp instead of turning on all the lights when you go to the bathroom or drink water, or install a dim night light in the hallway and turn it on instead of lighting up the whole house.
- Do not turn on your TV, phone, or computer. The light on the screen awakens your biological clock from sleep mode and activates your nervous system. This prevents you from falling asleep again.
- Don’t eat anything unless you are really hungry. Awakening your digestive system when you wake up at night prevents you from falling asleep again. So when you get up to drink water, stop snacking while you’re in the kitchen.
- Keep paper and pen next to your bed. If your sleep is interrupted by business or responsibilities, make notes so you don’t forget what comes to mind, this will relax your mind and help you fall asleep.
- Do relaxation exercises. Try to relax regularly. Stretch all the muscles, starting with the feet.
2. teeth grinding
If you sometimes wake up with a terrible pain in your head or jaw, your teeth all night creaks or shrinks You can be. Although not much is mentioned teeth grinding or squeezing is one of the most common causes of sleep problems.
If you are experiencing a similar problem, you may want to visit your dentist first for a checkup. Dentists can usually recommend that you stop drinking alcohol before bed at night, stop chewing gum, and use a brace that fits between your teeth at night while you sleep. to jaw muscles Botox applications or biofeedback tools called Grindcare may also be indicated as alternative treatments.
3. Circadian rhythm disorders
The internal clock inherent in each of us maintains a 24-hour sleep and wake pattern. circadian rhythm This order, which is called, has a structure that can be affected by the slightest changes. In addition to jet lag, the most well-known disruption of the circadian rhythm, the changes you make to your daily life can also disrupt this order.
If you think you have such a problem, put your body in order Take steps to. For example, set your own sleep and wake times and try to stick to those hours no matter what. It can be difficult at first, but try to follow this order, regardless of weekdays or weekends. Triggering the Circadian Rhythm Another technique you can use for this is to be in a brightly lit environment during the day and exercise. Going outside and exercising in the afternoon will also prepare you for sleep and rest, as it will keep your body more “awake” during the day.
4. Go to the toilet too often
Waking up in the middle of the night to go to the toilet, so often that medicine calls it “nocturia“is called. Progresses with age, the ability of the body to retain fluid for an extended period of time they are also weak. One of the things to do about it is not to go to the toilet every time you wake up and exercise your muscles. On the other hand, men prostate control can do. For women, this is because urinary incontinence, overtired bladder, infection, or cystitis there may be inconvenience. You may need to consult a doctor for this. On the other hand, both women and men try to alleviate this problem. Kegel exercises you can try. In addition, it can help reduce fluid intake three hours before bed, reduce coffee and tea intake, and avoid high fluid foods after dinner.
Some cases of heavy snoring, even if not all types of snoring, sleep apnea may be a precursor. In addition, even if sleep apnea is not suspected, snoring itself can interfere with sleep quality.
Medical treatment for snoring Also, you can reduce this by taking some precautions. These measures include losing weight, changing your sleeping position, avoiding alcohol, and avoiding sleeping pills. If this is not enough, you can consult a doctor.
6. sleep apnea
If the sounds you make while snoring go up and down, or if you make a sound like you’re trying to hold your breath, it could be a sign of sleep apnea. Sleep apnea people with difficulty breathing through their mouth or throat while sleeping
In this case, it is necessary to contact a specialist and determine what prevents breathing through the nose, throat and mouth area. Furthermore a measure of your oxygen level sleep test You may also need to do this. After that, you can be treated as prescribed by doctors.
7. Syndrome of resistance of the upper respiratory tract.
In this syndrome, similar to sleep apnea, air intake from the nasal passage is somewhat slowed down or blocked. This is mainly because nasal congestion or your tongue while you sleep this is the position. If you have a narrow face, small chin, and thin neck, you may have this syndrome.
Many people with this syndrome through some breathing tapes used during sleep a solution can be found. A saline nasal spray can also help with this. However, before using them, it is useful to consult a doctor.
8. Restless legs syndrome
One of the causes of sleep disturbance is restless leg syndrome. This can be described as waking up in the middle of the night with itching, tingling in your leg and feeling like you need to move your leg. You may not realize if you wake up at this time, but it prevents you from getting a good night’s sleep and rest.
If you experience something like this, check with your doctor first to see if these leg movements are caused by another health problem. diabetes, calcification, peripheral neuropathy, anemia, vitamin B deficiency, thyroid or kidney disease, anxiety can cause leg syndrome.
9. Periodic limb movement disorders
In this case, which is an involuntary movement, people also suddenly kick in a dream act like quitting it does. Unlike restless leg syndrome, you may not even be aware of these tremors until you wake up.
If you have such a complaint, see your doctor. Your doctor will first look for other conditions that cause it and then watch for these involuntary movements with medication.
This problem, which can be explained by the inability to sleep, is a very serious problem. Due to physical pain, pain, or anxiety, or for an unexplained reason can’t sleep for hours a person loses a significant part of his time and becomes sleepless.
The first advice of experts to people who have such a problem is that causing insomnia habits and environmental factors to be discovered. What can interfere with your sleep? What do you do before bed? What are your eating and computer usage habits? Is your bedroom dark enough? Are you sleeping quietly? Are there any objects around that are disturbing your sleep? After reviewing all this, you can find the cause of your insomnia.
You may be interested in: The 60 Second Method to Fall Asleep in 60 Seconds for Those Who Have Trouble Sleeping: The 4-7-8 Technique
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