It can be challenging to get high-quality sleep. You do your best to go to bed on time and put the day's troubles behind you. Unfortunately, such efforts don't always guarantee that you will fall asleep or stay asleep all night.
Regularly getting enough sleep is necessary for the body to run like a well-oiled machine. Seven to eight hours of high-quality, uninterrupted rest allows the body to recover and heal itself. It's how you replenish your energy, keep your immune system healthy, and regain mental and physical balance.
Some people sleep for an adequate number of hours but don't reach a deep enough stage of sleep to be well-rested and feel rejuvenated. Waking up intermittently can prevent you from attaining deep sleep. Whether you are facing acute sleep disruptions or chronic sleep disorders, multiple factors may contribute to your sleep dilemmas. Fortunately, there are many ways to treat sleep disorders, including prescription medications, sleep devices, and behavioral therapy. However, before you look into these, try using natural remedies which don't have any side effects and can easily be made a part of your daily life.
In this article, you can explore five of the most common types of sleep disorders and discover the remedies that may be able to get the rest you deserve.
Specific sleep disorders come with their own set of symptoms. There are, however, some universal signs. They include excessive daytime sleepiness, irritability, mental exhaustion, and drowsiness. Weight gain and elevated blood pressure are also common results of chronically poor sleep.
Sleep disorders are very common in the United States. In 2014 the National Sleep Foundation reported that 35% of Americans felt that their quality of sleep was "poor" or "only fair."
Risk factors that make you vulnerable to sleep deprivation and low-quality rest include excessive alcohol drinking, chronic stress, and tobacco smoking. Anxiety, parenthood, and medical conditions like diabetes or chronic or acute pain can also be triggers.
Insomnia is a common sleep disorder that may include difficulty falling or staying asleep and not feeling well-rested. In 2016 it was reported that it affects 10%–50% of the population worldwide. Young adults and teens also have high rates of insomnia as a result of excess social media use. FOMO, or "fear of missing out," contributes to their lack of sleep.
In Traditional Chinese Medicine (TCM), insomnia can be classified into five syndromes, and each has different causes and symptoms. TCM physicians differentiate the syndromes by conducting a comprehensive analysis of a patient's clinical information and using it to guide the choice of treatment, either by acupuncture, herbal prescription, or other methods. Furthermore, the color of urine and tongue, complexion, and pulse rate are also among the symptoms of insomnia that professional physicians will examine to determine which insomnia syndrome the patient is having.
Restless leg syndrome is an intense urge to move one's legs while sitting or lying in bed. That can be accompanied by uncomfortable or unpleasant sensations in the legs.
To treat RLS, you should find ways to ease your mind. Also, consider taking herbs that help ease digestion and stomach pain.
Nightmares and night terrors can prevent you from falling asleep and make you feel tired all day.
REM (Rapid Eye Movement) Sleep Behavior Disorder is considered a parasomnia. Parasomnias are characterized by abnormal movements, behaviors, emotions, dreams, and perceptions.
Taking a short nap is recommended, but when you tend to sleep for hours during the daytime, your circadian rhythm will be in disarray.
There are some overall lifestyle tips that TCM practitioners recommend:
When it comes to managing different types of sleep disorders, the important thing to remember is that being consistent in your efforts makes a significant difference. Proper sleep hygiene, or sleep habits, go a long way when it comes to getting an adequate amount of rest. Behavioral therapy might also help you to understand how your emotions and thoughts affect your sleep.
Once you identify the types of sleep disorders and adopt great sleep hygiene while incorporating TCM supplements into your routine, it may still take some time to consistently get good quality rest. Be patient and persistent. Practicing these tips over time can help you finally get the rest you need and deserve.
