GET A BETTER SLEEP

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HOW TO SLEEP WITH STRESS

Most people with stress have trouble sleeping.  Stress affect your sleep, and lack of sleep affects your stress. Some sleep disorders are serious enough to interfere with normal physical, mental, social and emotional functioning. Studies on sleeping disorder found that the long-term effects of sleep deprivation were akin to those of chronic binge drink, and driving while sleep deprived is the cognitive impairment equivalent of drunk driving. Insomnia , restlessness and fatigue is more dangerous and damaging than we believe. Sleeplessness can affect your energy, dampen your mood, make you more reactive and create debilitating brain fog.  There are different types of sleep disorders, which include obstructive sleep apnea, central sleep apnea, insomnia, parasomnia, sleep bruxism, and the excessive daytime sleepiness.

OBSTRUCTIVE SLEEP APNEA

Many people may not be aware that they have this disorder because it happens while you sleep.  Your upper airway get blocked, and you don’t breath normally, or even stop breathing briefly and resume breathing with a loud gasp, body jerking, or snore.  This reduce the flow of oxygen to your organs that need it most, and cause irregular heart rhythms.

CENTRAL SLEEP APNEA

This is when your breathing is disrupted during sleep because of the way the brain functions.  The Central Sleep Apnea is associated with serious illness which cause the brain to malfunction – not telling your muscles to breathe.

INSOMNIA

Insomnia is a sleep disorder characterized  by difficulty falling asleep or staying asleep, and feeling tired upon waking up.  It may be caused by a pain, depression, or any other health problems.

PARASOMNIA

These are disruptive sleep disorders that occur during arousals from REM sleep or partial arousals from non-REM sleep. Parasomnias include nightmares, night terrors, sleepwalking, confussional arousals, and many others. A person experiencing a night terror abruptly awakes from sleep in a terrified state, but is confused and unable to communicate.  However this does not last long.  Parasomnias can have negative effects on people during the daytime, including sleepiness.

SLEEP BRUXISM

Sleep bruxism disorder is when a person excessively grinds teeth or clench jaws during sleep.  People who clench or grind their teeth during sleep are more likely to have other sleep disorders, such as snoring and pauses in breathing (sleep apnea).

EXCESSIVE DAYTIME SLEEPINESS (EDS)

 

Excessive daytime sleepiness is characterized by persistent sleepiness and often a general lack of energy, even during the day after apparently adequate or even prolonged nighttime sleep. EDS may be very dangerous as this excessive sleeping happens at anytime and anywhere.  You may fall asleep while driving, or at work.    You may fall while performing an important duty and endanger a person’s life, and this could be interpreted as negligence, which may lead to dismissal or a penalty.   EDS can be considered as a broad condition encompassing several sleep disorders where increased sleep is a symptom, or as a symptom of another underlying disorder like narcolepsy, idiopathic hypersomnia, sleep apnea or a circadian rhythm sleep disorder.

POOR SLEEP AND POST TRAUMATIC  STRESS DISORDER (PTSD)

There is a strong  link between the Post Traumatic Stress Disorder (PTSD) and poor sleep.  PTSD can develop after frightening or distressing events, such a natural disaster, assault, or combat. Irregular sleep may predispose some people, but little is understood about its underlying physiological process. Some people never forget what they went through.  Most people get better. But some get stuck, they’re constantly on edge, might act irritable or hostile, have flashbacks, nightmares, avoid crowds, feel depressed and they often have trouble sleeping.

SOCIAL MEDIA AND POOR SLEEP

There is also a link between social media and poor sleep.  Adults and children who spend more time on social media have greater likelihood of having sleep disturbances, or restless sleep.  This result in poor performance, poor concentration, irritability, fatigue, and poor memory.

HOW TO GET MANIFESTING SLEEP

Manifesting sleep is for people who are struggling to fall asleep or stay asleep, who rarely feel rested after waking up. These are people whose performance is affected by insomnia and fatigue, or desperate for a good night’s sleep.  Our lives are very busy, we have more responsibilities.  We therefore need something stronger to give our bodies the rest it deserves.  The strategies you can use for better sleep include meditation and regular exercise.

MEDITATION

Meditation can help you move more emotional or physical detox, because you are doing the work of eradicating stress from your nervous system, making you calm and making your sleep more restful. 

REGULAR EXERCISE 

Regular exercise can help you sleep better, like yoga or tai chi. Yoga is the best all round exercise you can give yourself. It make you feel relaxed, eases insomnia, anxiety, and neurotic symptoms. It reduces stress by normalising cortisol, stress hormone, levels. Performing yoga, even on a weekly basis, can free your mind and body from stress, releasing blockages in the muscular, nervous and glandular systems.  Tai Chi workout involves mental concentration, physical balance, muscle relaxation and relaxed breathing, which can all play a role in regulating mood, making you sleep better.

OTHER TIPS FOR BETTER SLEEP

Other tips that you can practice and get better sleep include;

  • spending less time on social media, especially before or during bed time.
  • physical activities, like taking a walk in the afternoon.
  • Turning off the TV at least an hour before bed time.
  • Avoiding caffeine in the afternoon.
  • Sleeping on your back.
  • Covering your matrasses and pillows, which may be full of bacteria that can keep you sneezing all night.
  • Avoid drinking 2 hours before bedtime so that you may not have to go to the bathroom, and have difficulty falling asleep again.
  • If you smoke avoid smoking before bedtime.  Tobacco can keep you from falling asleep and make insomnia worse.
  • Keep pets away from your bed during bed time.
  • Drink warm milk, it can make you sleepy.
  • Avoid taking a laptop to the bedroom and working before bed time.
  • Take a warm bath
  • Play soft music
  • Treat health conditions like asthma and depression.

 

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