Consider these tips to stop insomnia in its tracks

Temporary insomnia can be characterized by poor sleep quality that can last from a night to several weeks. Not getting proper sleep has many disadvantages, and people who have insomnia know all too well the discomfort of waking up frequently, feeling restless in bed, and not falling asleep at all. In this blog post, Dr. Lisa M. Cannon shares a few tips to avoid insomnia.

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Exercise. Some experts believe that working out at around 6 in the evening can get one in bed at the right time, as compared to exercising too close to bedtime. Regardless of whether one works out in the morning or evening, regular exercise helps regulate sleep and wake times. If possible, skip naps. While taking a nap in the middle of the day can be tempting, an afternoon shuteye can prevent one from falling asleep early at night.

Make dinner light. Eating heavy at night can throw one off their sleep schedule or disrupt their sleep. Take work outside the bedroom. Mixing activities in the bedroom can be confusing to the brain as it may associate the bed for work instead of sleep.

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Stay off caffeine, alcohol, and nicotine hours before going to bed. These three can disrupt sleep, which can lead to insomnia or worsen it. Remember to wind down to get the body to sleep mode. Spending at least an hour to relax by reading, listening to music, or meditating before hitting the sack can help the body get to sleep easily.

Dr. Lisa M. Cannon obtained her medical degree from New York College of Medicine and her fellowship in pulmonary disease, critical care, and sleep medicine from Mount Sinai Hospital. For more updates, visit this page.

Common sleep disorders and how to treat them

Sleeping disorder or insomnia concept, selective focus of vintage clock in bedroom and out of focus male person trying to fall asleep in bed

There are a lot of Americans who suffer from different sleep disorders, preventing them from getting a good night’s rest.  Depending on the disorder, the lack of sleep can greatly affect a person’s ability to function throughout the day.  Besides the lack of energy, sleep disorders also weaken a person’s immune system, making them more susceptible to illnesses.  Here are some common sleep disorders and their corresponding treatments;

Insomnia

Insomnia can either be chronic or short-term.  It can be developed because of poor sleep hygiene, sleep-related breathing disorders, medical conditions, erratic sleep-wake schedule, hormonal imbalances or changes, limb movements during sleep, or circadian rhythm disorders.  Insomnia is the inability to fall asleep even when tired or restless, which makes it stressful.

Treatment for insomnia can take the form of prescription medication or non-medicinal means like cognitive behavior therapy, hypnosis, sleep restriction, stimulus control, and relaxation techniques.

Sleep Apnea

Obstructive sleep apnea is easy to spot as it is commonly accompanied by loud snoring.  Sleep apnea occurs when your airway is repeatedly blocked during sleep.  This results in choking noises and loud snoring.  Some symptoms of sleep apnea include waking up with a dry throat, loud snoring, lack of energy or feeling extremely sleepy during the day, waking up gasping for air, and severe headaches.

The most common way to treat sleep apnea is through CPAP therapy.  This uses a CPAP machine to keep your airways open while you sleep.  There are other alternatives to a CPAP machine like wearing oral sleep apnea treatment devices, surgery, weight management therapy, or even positional therapy.

Dr. Lisa M.  Cannon  is  a  New  Jersey-based  physician.  She  specializes  in  pulmonary  disease,  critical  care,  and  sleep  medicine.  Read more articles about sleep  on  this  blog.