8 Tips to Make Sleep Disorders Ineffective

• Written by Nidhi Goyal

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“She used to come whenever I’d open my books,

A gentle head massage, and there she’d be,

A soft lullaby would bring her close.

But now? I don’t know what happened?”

That’s your inner voice and (yes, we can hear that).

It seems you are majorly missing out on a sound sleep.

Earlier, it was so easy to sleep at night. Our grandparents would fall asleep right after lying on the bed. They didn’t have to struggle to find quiet time. 

But the modern world’s hustle and bustle has made daily life more challenging. The fancy world has given birth to sleep disorders, diseases that were unheard of, a few hundred years ago. 

Let’s learn more about them.

What are Sleep Disorders?

Sleep disorders are conditions that affect quality, quantity and sleep time. They affect your ability to transition your body to full rest. These result in-

• Problems staying awake
• Issues falling and staying asleep
• Difficulty in maintaining a regular sleep schedule 
• Unusual behaviour during sleep 
• Daytime distress

Types of Sleep Disorders

There are 80+ sleep disorders. Some of them are insomnia, restless legs syndrome, sleep apnea, and narcolepsy, parasomnia.

Insomnia: If you cannot sleep well and enough, you may be insomniac. The common daytime effects of insomnia are trouble remembering things, delayed reflexes, mood disruptions, work delays and slowed thinking.

Sleep Apnea: This severe sleep disorder can affect your breathing. You may stop breathing for around 10 seconds while sleeping, which causes acute discomfort. It is common among people who snore loudly and feel tired after waking up after a full night of sleep.

Restless Legs Syndrome (RLS): Reena’s mother used to give her a light smack on the head to refrain from continuously shaking her leg. She had RLS.

In this syndrome, an uncomfortable feeling in the legs generates the urge to move them continuously.

Narcolepsy: Gone are those days when a ‘human could act human’ effortlessly, staying awake during the day and sleeping at night. Unfortunately, we have come far away from normalities. We have lost control of our sleep hours. The condition that makes people drowsy during the day and makes it difficult for them to stay awake for long is called Narcolepsy.

Parasomnia: Sleep talking, walking, and other abnormal behaviours fall under this sleep disorder. It is one of the common sleep disorders where people think you are awake, but you are unaware of everything going on.

Symptoms of Sleep Disorders

Indians usually crack a joke on this topic- “how will you be able to have a proper night’s sleep if you have crashed during the day.?”

Jokes apart. The sleep disorder scenario is different. 

If you are experiencing sleep disturbances, waking up tired after a full night’s sleep and struggling to perform daily chores, it may be alarming. Some general symptoms of sleep disorders are:

• Daytime sleepiness
• Physical exhaustion
• Impairment in daily activities 
• Sleepwalking
• Snoring, and choking sounds
• Night terrors
• Regular difficulty in falling asleep 
• Jerking of legs or arms during sleep
• Trouble in moving after waking up
• Disturbed sleep 

Causes of Sleep Disorders

There is a cause for every change. Same is with your sleeping pattern. Some medical or mental health conditions such as cognitive disorders, anxiety, depression may be the reason for developing sleep disorders. There are different causes of sleep disorders, including:

• Hypothyroidism
• Asthma
• Frequent urination
• Regular chronic pain
• Chronic condition
• Ageing
• Stress
• Rotational work shift
• Mental disorders
• Genetics

Sleep Disorders Treatment

Adapting healthy sleep habits and trying therapies may bless you with peaceful and undisturbed sleep. In other cases, doctors may also prescribe medicines for the same. 

Healthy Sleep Habits

1. Avoid caffeine

For some people drinking tea or coffee before bedtime triggers their sleep but if you are already having sleep issues, then you must avoid caffeine after 6 pm. According to research, caffeine consumed before 0, 3 or even 6 hours before bedtime can disrupt your sleep drastically. 

2. Lifestyle changes

Recall your bedroom’s last night scene- lying on the bed, scrolling social media websites, and still trying to fall asleep. Offcourse, every effort might have went in vain. 

You have to “allow” yourself to fall asleep. For that, you have to stop doomscrolling, prioritise your health and sleep better. 

3. Limiting fluids during bedtime

Frequent urination doesn’t let your body adapt to the sleeping mode for continuous hours. So, you can limit your fluid intake after 7 pm. It is a very simple trick that you can follow to get the desired results.

Best Therapies

Advanced medical science has solutions for most diseases today. Accessing the right information at the right time can save you from a lot of fuss. The following therapies may help to cure sleep disorders.

1. Orofacial Therapy

Muscle exercises for face and mouth, also called Orofacial Therapy helps to improve your tongue position and treat sleep apnea in adults and children. It also helps strengthen the muscles that control tongue, lips, face and upper airway. 

2. Light Therapy

Light therapy can ease your symptoms of sleep disorders but can’t cure it completely. It gives you more energy and enhances your well-being. It can take two weeks or more to notice any changes in your sleep.

3. CBT-I

Sleep was a “natural phenomenon” but it strings in your head when you lay awake for hours at night. Cognitive Behavioural Therapy for Insomnia (CBT-I) is a 6-to 8-week treatment plan that decreases your nervousness level for not being able to sleep. Psychiatrists can help in cognitive development to cure chronic sleep disorders. They provide you ongoing support including regular check-ins and therapeutic inventions. The cost of psychiatry sessions is high but if you have invested in health insurance policy with OPD cover, it will help you save money and protect your assets. Under a dedicated plan of Care Health Insurance, you get coverage for 4 OPD consultations  from a psychiatrist up to a defined fee limit. 

Medicines

Medicines help you fall asleep and improve your sleep habits. Remember, medicines may have side effects, you must contact your healthcare provider before opting for any of these.

• Benzodiazepines
• Orexin receptor antagonists
• Melatonin receptor agonists
• Benzodiazepine receptor agonists

Devices

CPAP (Continuous Positive Airway Pressure)

The CPAP machine filters the air in the room and pressurises it before delivering it into your mask through your tube. It helps to cure sleep-related breathing disorders including sleep apnea. 

Oral Devices

Oral devices such as mandibular advancement devices treat simple snoring, and obstructive sleep apnea. Patients who are unable to tolerate nasal continuous positive airway pressure are recommended for oral devices to cure their sleeping problem at night. 

>>Read More: What is Insomnia: Causes, Symptoms and Treatment

In a Nutshell

The quality of sleep somewhere decides the quality of our life. Too little or too much sleep can affect your well-being. Some chronic conditions can cause and worsen sleep disorders with certain consequences. Sleeping issues can be cured with medicines, therapies and by adapting a healthy lifestyle. Stay tuned for more information. And yes, may you sleep peacefully for the whole night! 

Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.