Whether sleep problems are caused by insomnia, sleep disturbances or pain, solving these problems can improve everyone’s overall outlook on health. Sleep problems may not necessarily be handled with extreme measures or medications. There are simpler measures that can be taken to stop them in their tracks.
Simple Solutions to Tackle Sleep Problems
- Consider getting a new bed. Frequent tossing and turning in bed confirm the presence of sleep problems. Changing the bed may be an expensive option, but if it results in fixing the problem, it’ll surely be worth it.
- Change the bedding. Just replacing a bed is not helpful sometimes. It may be necessary to change the entire bedding if it’s too uncomfortable. For example, the blankets may be too stiff, the sheets may be itchy, the pillow may not comfortable, etc. Correcting these will be helpful for sleep problems.
- Go to bed on set bedtimes. Following a schedule melts away problems of sleep, as it helps people get the amount of relaxation they need.
- Using relaxation techniques such as meditations, yoga and aromatherapies to deep breathing help solve sleeping problems by relaxing the body.
- Diet and exercise. Many people’s sleep problems vanish once they start exercising and following diet plans. Eating healthy and staying active keep the body metabolisms in balance and help the overall health of individuals too.
- Using natural remedies. People use natural remedies such as, warm milk, herbal drinks, simple tea and other remedies to fight sleep problems.
When sleep disturbances become too much to bear they result in problems like personality changes, performance issues and irritability. Learning to handle these problems work wonders in fixing the issue.
Is It Normal to Have sleep problems as we Get Older?
People often wonder whether having problems with sleep is a normal thing. The fact is that it is not a healthy sign to have sleep problems at all, especially in the case of children.
Waking up several times during the night, dozing through TV shows, waking just before sunrise when you shouldn’t, unable to fall back asleep – these issues usually disrupt the everyday lives for many adults over age 50. Is this a normal part of aging? No it is not. As people age, sleep problems become more prominent. Around 24% of people over the age of 50 are believed to be facing problems with sleep, and around 67% of people between ages 55 to 84 frequently report poor sleep associated with mobility, weight and health problems. The efficiency of the brain to carry out its sleep related duties begins to decline with time. Same goes for other bodily functions too. Such declines in normal sleep often begin when people are in their 40s. Though, people hardly become aware of this problem until they are in their late 50s.
The truth is, sleep patterns change as we grow older. This doesn’t mean people should identify getting older with sleeping problems. It only means that some factors may need to be considered and changed in order to remain healthy.
Identifying Sleep Problems
Everyone has sleeping problems once in a while as a result of various types of disruptions. For example, wind howling, overeating, dogs barking, bad weathers, etc. An estimated 35% of adults usually have occasional sleep problems. Identifying these problems greatly helps in rectifying the health issues that arise as a result of sleep associated problems. The first question to ask is what sleep problem may one be suffering of? The following are some signs to identify disorders caused by sleep problems:
- Early morning waking
- Difficulty falling asleep (taking more than 45 minutes)
- Still feeling very tired after a complete night’s sleep
- Frequently awakening during the night without being able to fall back asleep
- Feeling very tired during the day
- Not breathing on intervals for at least 10 seconds while asleep at night
- Frequently waking by choking as a result of mouth, nose or throat blockages
- Excessive sleepiness at any time of the day
- Sudden weakness of muscles (cataplexy)
- Hallucination attacks just before going into deep sleeps
- Brief paralysis (inability to move) when waking up or falling asleep
- Frequent episodes of sleep walking
- Night terrors
- Screaming while asleep
- Rearranging furniture while asleep
- Eating odd foods
- Picking up any items
Restless legs syndrome (RLS)
- Intense feelings of discomfort, such as twitching or aching in the legs
- Jerking movements of toes, knees, ankles and hips.
- Excessive daytime sleepiness
- Restless sleep
- Poor performance and body functionality
- Restless behaviors
The occurrence of such signs of problems confirms that a person may be facing a sleep disorder. The presence of such signs in the daily lives of people surely mean that they are suffering of sleep problems, which must be identified for treatment immediately.