How to fall asleep?
This question is on the lips of more than a quarter of adults at some time in their lives and it’s not surprising that sufferers of sleep disorders become increasingly desperate to find a cure for insomnia. What causes insomnia and how to beat it are what this The Sleep Hub will tackle. Learning more about the reasons you sometimes can’t sleep is the first step towards taking control of your sleeping habits and managing to get the rest which you need.
An introduction to sleep disorders of all types will be useful to both new sufferers and to those who have been struggling with lack of sleep for years.
Some interesting facts about sleep disorders will also assist in a better understanding of the issues which surround them.
There is evidence to suggest that sleep disorders are genetic: Studies have uncovered a mine of information surrounding a genetic predisposition to insomnia with the children of insomniacs more than twice as likely to suffer from the disorder as the children of parents who sleep well. Common lifestyle habits are also found to be a major cause of insomnia and other sleep disorders; these include an overly active social life, obesity and alcohol or drug abuse. Depression can also play a major part in sleep disorders and is both a cause and an effect of the issue.
Women are twice as likely to suffer from insomnia as men and this is an ongoing issue for those medical experts who are fighting to “cure” insomnia; the findings so far point to the fact that hormonal issues related to menstrual cycles and the menopause are contributory to this imbalance.
There are many different routes available to those of us who need help to sleep and seeking medical advice is one step which can aid in a recovery from insomnia, however there are also certain lifestyle changes which can be made and which will help to turn around the vicious cycle which can result from sleepless nights.
As sufferers become more exhausted, day to day performance becomes poor; this can result in problems with work and with study and the stress and worry which result from this can exacerbate the issues.
Where to begin making changes
The changes which are most commonly found to assist in the treatment of insomnia are basic…for some people they may be very difficult to implement but the first step is to recognise that these habits are having a negative effect on the quality of your sleep and then to begin thinking of ways in which to change.
- Obesity: Being overweight can have a serious knock-on effect on your sleeping patterns and obesity is the main cause of sleep apnoea which not only disrupts sleep but can also prove detrimental to your vital organs. Speak to your doctor about how to lose some weight…there are many ways in which medical professionals can help people change their diets.
- Alcohol: Drinking excessively will disrupt your natural sleeping patterns and also result in a poor quality of sleep. Again, speak to your doctor if you’re finding it difficult to cut down.
- Drugs: Prescription and otherwise; drugs can cause real issues with your sleep so if you’re experiencing new problems related to sleep and have recently started a course of medication, speak to your doctor.
The above issues relate to some of the more difficult things to face in terms of making a change for the better, but there are some changes which are very easy to make…changes which just about anyone can manage without help from their doctor and which could result in a much more successful sleeping pattern.
- Routine: It might seem obvious but adults need a regular bedtime routine just as much as small children do and if you are not reliable about your sleeping patterns then you could be making the issue of falling asleep easily far worse than it needs to be.
- Dehydration: Drinking too much coffee, tea or fizzy drinks and not enough water can cause dehydration which will cause issues with the quality of your sleep. Try to drink at least 6 glasses of water per day.
- Spicy foods: Eating the wrong kinds of foods late in the evening can really play havoc with sleep. Try to avoid eating late at night…have a light supper and then nothing but water or non-caffeine based drinks.
Ongoing issues with falling asleep can create enormous stress and can disrupt not only work and studies but also the relationships and the mental health of those who are suffering. The good news is that the issues can be resolved; with help, guidance, support and learning opportunities you can recover from a sleep disorder no matter what it is.
Some rarer issues may require cognitive behaviour therapy or other highly specialised treatments; sleep clinics are dedicated to researching rarer sleep issues such as the following.
- Hypnagogia: The disruption of sleep due to hallucinations which can take on many forms. Sufferers report seeing, hearing and feeling hyper-realistic visions of lights, people and animals as well as hearing and sensing disturbing things.
- Kleine-Levin Syndrome: A rare disorder common in adolescent males; Kleine-Levin Syndrome is characterized by mood changes and hypersomnia and can seriously affect those who suffer from it.
- Night Terrors: Commonly thought of as a toddler’s disorder this upsetting disorder can also affect adults and is upsetting for not only the person experiencing the terrors but also their partners and family.
Even quite severe sleep disorders such as Hypnagogia, sleep paralysis and restless leg syndrome can be beaten with the correct treatments…help is at hand for sleep disorders no matter what they are and The Sleep Hub is dedicated to bringing you the latest, news, views and information regarding sleep and the ups and downs of getting it on a regular basis! No matter what type of sleep disorder you are suffering from or how severe, there will be a path for you to take in your journey towards peaceful and good quality sleep.
The SleepHub highly recommends the use of a Sound Machine to aid sleep. They are the most effective natural sleep aid for adults and children alike. You will find several reviews of sleep sound machines here as they are universally natural, cheap and highly effective; we recommend that along with simple lifestyle changes and a good sleep hygiene regime you try a natural aid like a sound machine as your first port of call. However, if you have a serious or persistent sleep disorder you must see your GP.
If you cannot yet find what you are looking for at thesleephub.com; check out The National Sleep Foundation