28 May 2018 Posted By : Administrator

7 Solutions to Your Biggest Sleep Problems

Sleep problems are an American epidemic. In fact, according to the CDC, it’s a public health crisis. People simply don’t get enough sleep, whether they don’t go to bed early enough, or they have a sleep disorder.

Lack of sleep can cause a myriad of health problems, including anxiety and depression, heart disease, diabetes, and other serious illnesses. The solution is to get a better night’s sleep, but that’s easier said than done for some people.

Chances are, you’ve experienced sleep issues at some point in your life. If you encounter them again, here are some of the most common problems and their solutions.  

1. Insomnia

Those who have difficulty falling asleep or staying asleep likely have insomnia. It’s a chief sleep problem around the world. One study showed that about a quarter of the population suffers from insomnia for various reasons ranging from mild anxiety to rapid cognitive decline.

Solution: Insomnia is very difficult to treat, but weighted blankets have recently shown a lot of promise in curing insomniac tendencies. Using a weighted blanket helps your body release the chemical melatonin, which helps you fall asleep and stay asleep.

2. Snoring

Snoring affects more than just you. If it’s bad enough, it can keep the entire house awake. What’s more, snoring can be a symptom of a dangerous condition called sleep apnea. If not treated, it can cause fatal asphyxiation while you’re sleeping.

Solution: Get tested for sleep apnea and receive treatment if necessary. There are also a variety of research-backed snoring solutions that minimize the issue without sacrificing sleep quality.

3. Illness

A variety of medical issues can keep you awake at night. It might be as simple as a common cold or as complex as a terminal illness. At some point in your life, you’ll probably face sleeping issues as a result of an illness.

Solution: Speak to your doctor about sleeping medications. It’s not always a cure-all, but it can help when you’re desperate. They might also recommend sleep therapies to minimize the effects of your illness and improve overall sleep quality.

4. Not Feeling Rested 

Have you ever woken up tired, even after a full night’s rest? Does it happen on a regular basis? It seems like an oxymoron to wake up tired after sleeping all night long, but it happens to more people than you might think.

Solution: The problem is probably found in your environment. Perhaps it’s too noisy outside, you need a new mattress, or the temperature is off. You might not have a problem falling asleep, but these factors can make it difficult to sleep well.

5. Restless Legs

About 10 percent of the population is affected by restless leg syndrome. It’s more common in women, and often begins after significant life events like pregnancy or menopause. Age is also a factor for both males and females, as is medical problems. It can make it very difficult to fall asleep at night.

Solution: Changing your diet to omit alcohol, caffeine, and nicotine can help relieve symptoms. Receiving treatment for medical deficiencies like anemia may also take care of the problem. There’s also a great deal of research on the use of weighted blankets to minimize symptoms and improve sleep.

6. Periodic Limb Movements of Sleep (PLMS)

Although they might not be aware of it, roughly half the population of older adults suffers from a condition called periodic limb movements of sleep (PLMS). It’s a condition that causes spasmodic movements of extremities like toes, ankles, knees, or hips while asleep. It doesn’t wake you up, but it can reduce your time in deep sleep and can affect the sleep of a partner.

Solution: This is a very difficult issue to treat because it’s not easy to pinpoint the cause. Taking mild muscle relaxers as prescribed by a doctor can help, as can the use of weighted blankets to minimize movement.

7. Stress and Anxiety 

These two extremely common mental health disorders cause insomnia and low sleep quality for many Americans. More than three-quarters of the population experiences stress and anxiety, and it’s probably keeping them up at night.

Solution: Try practicing mindful meditation before bed. Clear your mind and think positive thoughts to help the stress melt away and make room for a peaceful night’s sleep.

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