Leave problem solving to working hours

From theindependent.co.zw

Many people suffer from insomnia. They find it difficult to fall asleep and stay asleep or they wake up during the night and are unable to fall asleep again. This tends to leave them feeling tired during the day.
They find this debilitating, making it difficult to summon the energy they need to be effective at work and enjoy the quality of life they would like.
However, changes in your daily routine and habits can help you overcome your insomnia, enabling you to sleep better, hence perform better during your waking hours.
Insomnia may be acute or short-term, transient, which generally lasts no more than three days, or chronic, which is longer term, occurring at least three nights a week and lasting at least three months or sometimes even years.

Causes
Insomnia is usually the result of stress or habits that disrupt sleep. Acute insomnia may be caused by stressful life events such as examinations or bad news. Transient insomnia can likewise be attributed to temporary stressful situations.
Chronic insomnia is often the result of more long-term stressful situations or habits, such as changes in the environment, unhealthy sleeping habits, other clinical disorders, and certain medications, all of which could lead to a long-term pattern of insufficient sleep.
Work pressures or concerns, pressures at school, health worries, financial worries, family concerns and other sources of worry and stress can keep your mind active when you are in bed, making it difficult to sleep.

Stressful life events or trauma, such as the loss of someone dear to you, the illness of a relative, the loss or threatened loss of your job or divorce, can all lead to insomnia.
Insomnia can also be the result of disruption of your body’s circadian rhythms, which act like a biological clock, guiding your sleep-wake cycle, metabolism and body temperature. This may be the result of, for instance, jet lag or changing work shifts.
Poor sleeping habits such as irregular bed-times, frequent naps during the day, stimulating activities before bed-time or an uncomfortable bed or sleeping environment can contribute to insomnia, so too can using your bed just before going to sleep for video games, watching television or activities on your laptop or smartphone.
Eating a lot late in the evening may make you feel uncomfortable when lying down. You may also have heartburn that keeps you awake.
Drinking coffee, tea, cola and other caffeinated drinks in the evening may stop you from falling asleep, as they are stimulants. The nicotine in tobacco products is another stimulant that can interfere with sleep.

Alcohol may help you fall asleep, but it prevents deeper stages of sleep and often causes awakening in the middle of the night.
Medical conditions that may be linked with insomnia include chronic pain, cancer, diabetes, heart disease, asthma, gastroesophageal reflux diseases, an overactive thyroid, Parkinson’s disease and Alzheimer’s disease. Anxiety disorders may also disrupt your sleep.
Sleep-related disorders, such as sleep apnoea, which causes you to stop breathing periodically during the night, and restless legs syndrome, may also interfere with or prevent your sleeping.

Overcoming insomnia
Identifying the cause of the insomnia makes it easier to overcome or treat it.
Since there is a strong association between stress and insomnia and poor sleeping habits and insomnia, learning to handle stress and adopting habits conducive to restful sleep are the first means of overcoming insomnia.
Learning to relax and put out of your mind until the next day issues that worry you or problems you would like to find a solution to should make it easier to get to sleep. Bed-time is a time for sleeping, not for problem solving. Set aside your worries in the interests of obtaining the sleep that is so important for staying healthy.
Stick to a regular bedtime routine that enables you to be in bed in time to have the sleep you need. Being in bed at about the same time every evening and rising at the same time each morning, helps your sleep routine.
Being active helps promote a good sleep. Naps can make it harder to fall asleep at night. Try to limit a nap to 30 minutes at the most, Do not sleep after 3pm.
Avoiding before bed a heavy meal, drinks with caffeine in them, alcohol and smoking may also help you have a good night’s sleep. Try not to drink too much too close to bedtime, to avoid frequent toilet visits during the night.

Treatment
Many people are able to overcome the problem of insomnia on their own. Others seek the assistance of their doctor.
A form of therapy that often helps overcome insomnia is cognitive behavioural therapy. Applied to insomnia, the therapy aims to help you control or eliminate negative thoughts that keep you awake, develop good sleeping habits and avoid habits that prevent you sleeping well.
Sometimes worrying about not getting to sleep can be the very thing that keeps you awake. Cognitive behavioural therapy helps you learn how to overcome this as well.
Other types of therapy include stimulus control therapy, which helps remove factors that interfere with sleep, and paradox therapy, whereby you are encouraged to try to stay awake rather than sleep, which may have the effect of your actually falling asleep.
Relaxation exercises before going to bed may make it easier to sleep.
There are sleeping pills the doctor can prescribe to help you sleep, if you are unable to overcome your insomnia in any other way.
Doctors do not generally recommend relying on prescription sleeping pills for more than a few weeks.
There are, however, some medicines to assist sleeping that are suitable for long-term use.
Prescription pills, like all medicines, can have side effects. These may include daytime grogginess. They can be habit forming as well.
Over-the-counter sleep medications can make you drowsy and have other side-effects. They are not intended for regular use. It is advisable to contact your doctor before taking them.

Practical tips
Some tips to make your bedtime more conducive to sleep include making the bed and the bedroom comfortable, using your bedroom primarily for sleep rather than for activities such as using your laptop and keeping the bedroom dark, quiet and at a comfortable temperature.
Try to find ways to relax. Put aside your worries and plans when you get into bed.
A warm bath before bed can be relaxing. Breathing exercises may help as well. Adopt a relaxing bedtime routine, such as reading, soft music and prayer.
Do not try too hard to sleep. The harder you try, the more awake you may become. Just relax and let sleep take over.
In the morning, do not stay in bed longer than you need to. If you feel rested, get up and start the day on a positive note.

The information in this article is provided as a public service by the Cimas iGo wellness programme, which is designed to promote good health. It is provided for general information only and should not be construed as medical advice. Readers should consult their doctor or clinic on any matter related to their health or the treatment of any health problem.

https://www.theindependent.co.zw/2019/01/25/leave-problem-solving-to-working-hours/

Five things that cause daytime drowsiness....

...and what to do about it

From phillyvoice.com

If you’ve ever woken up in the morning feeling weak, tired, or lethargic, chances are you spent the rest of your day yawning and struggling to keep your eyes open. Most of the time, the primary culprit responsible for daytime drowsiness is a simple lack of sleep. In fact, according to the U.S. Centres for Disease Control and Prevention, nearly one third of Americans suffer from sleep deprivation.
But what about those times when you’ve managed to snooze for a solid eight hours and you still feel tired upon waking up? If you get the recommended seven to nine hours of sleep per night but still feel drowsy on a regular basis, there may be other issues at play. Read on to learn about the underlying causes of chronic drowsiness and how you can put the pep back in your step.

                                                                 bruce mars/Pexels.com

1. Sleep disorders

Everything from sleep apnea to insomnia contributes to daytime drowsiness, causing sufferers to feel over-tired at all hours of the day. Some disorders, such as insomnia, are characterized by difficulty falling and/or staying asleep. Other conditions, such as periodic limb movement disorder (PLMD), can trigger disruptions in your sleep cycle, causing you to wake frequently throughout the night.
If you experience trouble sleeping and have a reduced or impaired ability to complete normal tasks as a result, or if a spouse or partner indicates that you snore loudly or seem to stop breathing while asleep, you may have a sleep disorder. Keep a sleep diary to record patterns and habits, and make an appointment with your doctor if symptoms persist.

2. Depression

Fatigue is a common symptom of depression — you will often hear sufferers of the disease talk about how hard it is to get out of bed or complete even the simplest of tasks. After studying the brains of clinically depressed patients, researchers concluded that depressed people not only have a harder time falling asleep, but they also get little or no “deep sleep,” and REM — the most restful stage in your sleep cycle — occurs earlier in the night than it should. Depression and insomnia can be treated, so it’s important to speak with your physician if you experience symptoms associated with these conditions.

3. Dehydration

Staying properly hydrated is a struggle for many people. Dehydration affects your body in many ways, and it can make you feel sluggish even after a restful night’s sleep. Keep a water bottle at your desk and carry one with you wherever you go. Be sure to also drink plenty of fluids before and after rigorous activity or a trip to the gym.

4. Drug interactions

Whether you take a prescription drug or over-the-counter medication, understanding the potential for food-drug interactions will help keep unpleasant side effects at bay. Mixing medication with alcohol can cause a significant increase in drowsiness and can put your overall health at serious risk. Before taking any drug, read up on dosage instructions, side effects, and potential risk factors to ensure you’re taking the medication properly.

5. Premenstrual Syndrome

PMS is a syndrome that affects many women and typically occurs right before or during menstruation. Melatonin, a hormone that regulates sleep, starts to decrease during the premenstrual phase of the menstrual cycle, which can make it difficult to sleep. If PMS-related fatigue becomes unmanageable, talk with your doctor about a melatonin supplement to ease symptoms.
Assessing your sleep patterns is the first step to feeling fully energized. Other factors such as diet and exercise also play a role in your overall energy levels. If you suspect you may have a sleep disorder or other condition, consult your doctor for medical advice.

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. The information on this web site is for general information purposes only. Always seek the advice of your physician or health care provider on any matters relating to your health. 

https://www.phillyvoice.com/five-things-cause-daytime-drowsiness-059991/                                                                   

There are 5 DIFFERENT types of insomnia – we reveal the different treatments for each

From thesun.co.uk

The five different 'subtypes' differ depending on personality traits, risk for depression, brain activity, and response to treatment

INSOMNIA is the second most prevalent mental disorder in the world, affecting one in ten people globally.

If left untreated, it can lead to anxiety, depression and even heart failure.

                                                                 Canopy - Getty

As many as 16 million adults in the UK are plagued by sleepless nights.
And while some treatments work for some, they're useless for others.

Now, a new study might shed some light on the issue - after scientists at the Netherlands Institute for Neuroscience discovered there are five different types of insomnia.

Insomnia Type 1 - 'highly distressed'

People with type 1 insomnia have high levels of distress, especially negative emotions like anxiety, and low levels of happiness as well as often "feeling down or tense".
These people also had the greatest lifetime risk of depression and develop the symptoms earlier in life.
Type 1 is the most serious, and if you think you're a sufferer it's important to contact your GP.

Insomnia Type 2 - 'moderately distressed but reward-sensitive'

Type 2 is characterised by moderate levels of distress, but a person's level of happiness and experiences of pleasurable emotions tend to be relatively normal.
The scientists found that sufferers see the most improvement in their sleep symptoms after taking a drug called benzodiazepine - like Xanax or Valium.
This sub-type also responded well to a type of talk therapy called cognitive behavioural therapy.

Insomnia Type 3 - 'moderately distressed and reward-insensitive'

People with type 3 insomnia have moderate levels of distress, but low levels of happiness and reduced experiences of pleasure.
Those suffering with this type of insomnia don't see an improvement in their sleep symptoms after taking benzodiazepines.

Insomnia Type 4 - 'slightly distressed with high reactivity'

Type 4 sufferers typically show lower levels of distress, but they tend to experience long-lasting insomnia in response to a stressful life event, for example.
As with type 2, people with this sub-type of insomnia saw the most improvement in their sleep symptoms after taking benzodiazepine, but did not respond well to cognitive behavioural therapy.

Insomnia Type 5 - 'slightly distressed with low reactivity'

Type 5 is the least serious form and sufferers tend to have low levels of distress, and their sleep disorder wasn't affected by stressful life events.
It can help to follow NHS' guide to 'treating insomnia yourself' (detailed below), which includes making small lifestyle changes.

HOW TO TREAT INSOMNIA YOURSELF

If you feel you might be suffering from insomnia, you can try and treat it yourself. This can be done by making simple changes to a few of your habits.

For instance:

• TIMING: try going to bed and waking up at the same time every day, and only go to bed when you feel tired
• RELAX: try to relax at least 1 hour before bed – for example, take a bath or read a book
• ENVIRONMENT: make sure your bedroom is dark and quiet, and use thick curtains, blinds, an eye mask or ear plugs
• BED: make sure your mattress, pillows and covers are comfortable
• ACTIVE: exercising regularly during the day can also help significantly with sleepless night.

The researchers studied thousands of people who had voluntarily signed up to an online sleep registry.
First, they analysed dozen of questionnaires that over 4,000 volunteers took part in, of which more than half had been identified with "probable insomnia disorder".
However, the researchers looked beyond sleep complaints. The questionnaires measured personality traits that scientists have linked to differences in brain function and structure.
Using a method called "latent class analyses", the researchers found that the five different 'sub-types' differ depending on personality traits, risk for depression, brain activity, and response to treatment.
With that, they found that certain insomnia treatments may work best for certain sub-types.
The scientists behind the study said the discovery of the different types of insomnia could help diagnose patients and treat insomnia much faster in the future.
“There is now hope for faster discoveries,” said Dr Tessa Blanken, lead author of the study. “For comparison: progress in our understanding of dementia was propelled once we realised that there are different kinds, such as Alzheimer-, vascular-, and frontal-temporal dementia.”

https://www.thesun.co.uk/news/8225286/insomnia-5-different-types-treatments/

Insomnia treatment may help ease depression during menopause

From reuters.com

(Reuters Health) - Women going through menopause may have fewer symptoms of depression when they get treatment for insomnia than when they don’t, a recent experiment suggests.
Researchers recruited 117 menopausal women with insomnia for the study and randomly assigned them to three groups. One group received cognitive behaviour therapy (CBT). Another group received a component of CBT known as sleep restriction therapy. The third group only received education on so-called sleep hygiene, or habits that can make it easier to fall and remain asleep.

Overall, 4.3 percent of the women had moderately severe depression. Both forms of insomnia treatment helped ease depression symptoms for these women, but sleep hygiene education did not.
“We can add targeted cognitive behavioural treatment of insomnia to the current arsenal of treatments available to alleviate menopausal associated insomnia and with this treatment we have the added benefit of reductions in depressive symptoms which frequently co-occur with sleep disturbance associated with menopause,” said senior study author Christopher Drake of the Henry Ford Health System in Detroit, Michigan.

“We hope to one day show that targeting insomnia symptoms early when depression is mild or yet to develop can prevent depression from ever developing in the first place,” Drake said by email.
Women typically go through menopause between ages 45 and 55. As the ovaries curb production of the hormones oestrogen and progesterone, women can experience symptoms ranging from vaginal dryness to mood swings, joint pain and insomnia.

CBT can train people to use techniques that address the mental (or cognitive) factors associated with insomnia, such as the “racing mind,” and to overcome the worry and other negative emotions that often accompany inability to sleep. CBT can also help people with poor sleep establish a healthy bedtime routine and improve sleep patterns, previous research has found.

Sleep restriction therapy can be done on its own, or as a component of CBT for insomnia. This intervention is designed to limit how many times people awaken during the night and reduce the total amount of time spent in bed; it doesn’t aim to restrict the total amount of time people spend asleep.

Women in the study who received CBT completed six face-to-face therapy sessions with a registered nurse specializing in behavioural sleep medicine. Sleep restriction therapy was briefer, and involved two face-to-face sessions as well as three phone sessions.
The control group of patients assigned to sleep hygiene education, meanwhile, got six weekly emails with tips on how to create better night-time routines and information on the connection between sleep and a variety of health problems and lifestyle habits.

Right after insomnia treatment, women with depression who received CBT experienced moderate to large reductions in symptoms of the mood disorder, researchers report in Sleep Medicine.
Patients also reported moderate improvements in depression with sleep restriction therapy, but these effects didn’t occur until six months after treatment ended, the study also found.

One limitation of the study is that it excluded women diagnosed with major depression, so it’s not clear how well these insomnia treatments would work for these women, researchers note. Differences in the duration and form of treatment between the types of insomnia therapies tested may have also impacted the results.

Researchers also didn’t look at hot flashes - a common menopause symptom that can keep women from sleeping well - and it’s possible addressing this aspect of menopause could impact both mood and sleep, said Dr. Mary Jane Minkin, a researcher at Yale University School of Medicine in New Haven, Connecticut, who wasn’t involved in the study.

The study also didn’t examine the impact of hormone therapy, which doctors may prescribe to help ease a variety of menopause symptoms, Minkin said by email.
“Hormone therapy usually has a significant impact on sleep,” Minkin said.
“It is good to know of the benefits of CBTI for insomnia, which is always potentially a valuable adjunct,” Minkin said. “But clinicians should never forget to think about the potential role of hormone therapy.”

https://www.reuters.com/article/us-health-insomnia-depression/insomnia-treatment-may-help-ease-depression-during-menopause-idUSKCN1PC2KQ

Deep Breathing Exercises Can Help With Insomnia, According To Experts, & Here’s How To Do Them

From bustle.com

While it might be easy to take your breathing for granted (being that it’s an automatic process and all), using your breath in a deliberate way can offer up some surprising health advantages. By studying the benefits of deep breathing exercises in recent years, researchers have found that, not only can deep breathing help with a whole slew of health concerns, like anxiety, stress, and brain fog, according to Christophe Andre, writing for Scientific American, deep breathing exercises can also help with insomnia.

"Deep breathing exercises serve two purposes," Jamison Monroe, CEO and founder of the Newport Academy tells Bustle via email. "They calm the central nervous system and act as a meditation to quiet the mind. Breathing exercises calm your nervous system, preparing the body for deeper sleep."

                                                                            Andrew Zaeh for Bustle

Scientific American notes that deep breathing techniques are pivotal to mindfulness and relaxation practices. Yoga, meditation, and disciplines like tai chi hinge on the skillful use of breath to affect positive change in the mind and body. Now, modern research into the physiological effects of deep breathing show just why these ancient practices are so effective. According to a study published in the journal Frontiers in Psychiatry in December 2018, breath-focused relaxation techniques help both the brain and body relax. Specifically, by targeting the autonomic nervous system through deep breathing techniques, the study’s authors say that deep breathing can help treat insomnia and sleep issues. And deep breathing exercises may make it easier to fall back asleep if you tend to wake up during the night.

Clearly, it can be hard to sleep well when you’re stressed out. Verywell Health writes that, similar to meditation and guided imagery and progressive muscle relaxation, deep breathing may help your insomnia by easing your stress symptoms. By stimulating the parasympathetic nervous system (which promotes feelings of calm) and interrupting the fight or flight response, breath control techniques can help lessen anxious thoughts and feelings while relaxing you physically — making it easier to fall asleep and stay asleep, Harvard Health says.

So, how do you take advantage of these benefits?
"The best time of day to practice deep breathing in order to address sleep issues and insomnia would be right before bed," Monroe says. "It’s a way to train your brain to start winding down for the night. Life is hectic, and your brain isn’t just going to flip to 'sleep mode' because the clock says it’s time to go to bed."

"A simple calming breath can be very helpful in staving off insomnia," Monroe says. "Take a long, slow breath in through your nose, first filling the abdomen, then the lower lungs, then the upper chest. Hold your breath to the count of three, then exhale slowly through the mouth, emptying the breath first from the upper chest, then the lower lungs, then the abdomen. Repeat five to 10 times, or as long as you wish."
"Researchers find that a rate of six to eight breaths per minute, with a focus on the exhale, is ideal for activating the body’s relaxation response" says Monroe. "A similar practice is known as square breathing, or box breathing: Inhale for four counts, hold for four counts, exhale for four counts, hold for four counts, repeat."
There are plenty of reasons to add some kind of controlled breathing technique to your self-care routine. Whether you like deep belly breathing exercises, yoga, or meditation, there are many ways to practice deep breathing and reap its benefits. According to the American Institute of Stress, setting up a regular time to do your deep breathing exercises each day can help you stick to the practice, and get more out of it, over time. But don't stress if your relaxation practice isn't perfect — just fit it in as regularly as you can. Combined with exercise and sleep hygiene habits, deep breathing exercises can be a powerful way to help reduce insomnia, so that you can sleep better and more deeply every night.

https://www.bustle.com/p/deep-breathing-exercises-can-help-with-insomnia-according-to-experts-heres-how-to-do-them-15826460  

Insomnia has many faces

From eurekalert.org

Amsterdam -- Researchers at the Netherlands Institute for Neuroscience revealed that there are five types of insomnia. This finding was published on Monday January 7 by The Lancet Psychiatry. A commentary in the journal stated that the finding could be a new page in the history of insomnia, promoting discoveries on mechanisms and interventions.

Insomnia is a major problem
One out of ten people suffer from chronic insomnia: it's the second-most prevalent and burdensome mental disorder. Findings on underlying brain mechanisms have been inconsistent. Treatment that is effective for some, gives no relief to others. Insomnia has remained an enigma. Thanks to volunteers of the internet-platform slaapregister.nl there is now hope for faster discoveries.

Insomnia has many faces
With the help of thousands of volunteers, Drs. Tessa Blanken and her colleagues at the Netherlands Institute for Neuroscience now revealed why it has been so difficult to find consistent brain mechanisms and treatment effects. "While we have always considered insomnia to be one disorder, it actually represents five different disorders. Underlying brain mechanisms may be very different. For comparison: progress in our understanding of dementia was propelled once we realized that there are different kinds, such as Alzheimer-, vascular-, and frontal-temporal dementia."

Five insomnia types
Surprisingly, the five insomnia types did not differ at all on sleep complaints like difficulty falling asleep versus early morning awakening. Some earlier attempts to define subtypes focused on these sleep complaints, and may therefore have been unsuccessful. Blanken and colleagues identified subtypes by looking beyond sleep complaints. They assessed dozens of questionnaires on personality traits that are known to be rooted in brain structure and function. Insomnia subtypes could be discovered by looking at trait profiles. Type 1 scores high on many distressing traits such as neuroticism and feeling down or tense. Types 2 and 3 experienced less distress and were distinguished by their high versus low sensitivity to reward. Type 4 and 5 experienced even less distress and differed by the way their sleep responded to stressful life events. These induced severe and long-lasting insomnia in type 4, while the sleep of type 5 was unaffected by these events.

Differences are not limited to traits
Volunteers measured again after five years mostly retained their own type, which suggested anchoring in the brain. Indeed, types also differed in their EEG response to environmental stimuli. Underlying mechanisms can now be better mapped with brain research. Subtyping was also clinically relevant. Effectiveness of treatment with sleeping pills or cognitive behavioural therapy differed per type. And the risk of developing a depression varied dramatically. Subtyping now enables much more efficient research into the prevention of depression, by inviting specifically those with the highest risk. The researchers now commenced a study into prevention of depression in people with insomnia that run the highest risk.

https://www.eurekalert.org/pub_releases/2019-01/nifn-ihm010819.php

5 Common Sleep Disorders That You Should Know About

From dailywellnesspro.com

There are several sleep disorders out there. Most of these are rare, however, some are quite common. Since 70 million Americans experience at least one sleep disorder, in some instances even unknowingly, you must know how to identify symptoms. In this regard, here is a brief intro to 5 of the most common sleep disorders:

1 – Insomnia
Insomnia refers to a condition is which a person is unable to fall asleep. Insomniacs when eventually do fall asleep after struggling to catch zzz either experience a restless sleep or an interrupted one. Treatment for this condition varies from one person to another based on its severity. There are two types of insomnia – acute and chronic. The former is short-term sleep loss while the later is long-term. As per stats, 10% of the American population has insomnia. Stress, certain medications, jetlag, environment, depression, and emotional and physical discomfort are insomnia’s causes.

2 – Sleep Apnea
The second most common sleep problem is obstructive sleep apnea. Most people who have this condition are themselves unaware that they do. In this condition, one’s breathing stops mid-sleep when his upper respiratory system gets blocked for quite a few seconds. This may result in snoring or choking sounds as one’s breathing resumes. Since air doesn’t reach the lungs, the brain partially wakes up to force one to breath harder. This discourages a deep, restful sleep and also strains the heart along with lowering cognitive functionality.

3 – Narcolepsy
This one is a neurological disorder in which the brain loses its ability to have a grip on its sleep-wake cycle. People with narcolepsy experience daytime sleepiness and may also fall asleep unexpectedly. This symptom of suddenly falling asleep during daytime is referred to as sleep attacks. Sleep attacks may occur regardless of how productive or unproductive one feels. They are uncontrollable and can happen when one is studying, working or even driving. The exact cause behind narcolepsy is not known yet. Accompanying symptoms include hallucinations and cataplexy as well.

4 – Sleep Paralysis
Sleep paralysis refers to the inability to move when one is about to fall asleep or wakes up from it. This can also be accompanied by hallucinations, and anxiety. Other symptoms include difficulty breathing, hallucinations, sweating, headaches, muscle aches, etc. One can experience both narcolepsy and sleep paralysis at once. This condition typically occurs during one’s adolescence and may be triggered by panic disorder, sleep deprivation or stress. An episode of sleep paralysis may last for a few seconds or minutes.

5 – Restless Legs Syndrome
Restless legs syndrome is a movement disorder. It is a neurological condition that is characterized by unpleasant sensations in the legs and an urge for leg movement to relieve the feeling. Sometimes this condition can also affect other body parts such as one’s arms. Symptoms range from mild to severe. Alcohol use and sleep loss can encourage the onset of this condition. Certain medications bring RLS as a side effect. What’s more, certain chronic diseases may also bring restless legs syndrome along and some women experience it during their pregnancy.

https://dailywellnesspro.com/5-common-sleep-disorders-that-you-should-know-about

Sleeping well is vital to good health

From myvalleynews.com

Want to have less stress and anxiety in life, along with generally better health? Then start getting more, and better, sleep.
It’s simple advice but for millions of people it’s often difficult to accomplish. The American Sleep Association estimated some 50 to 70 million Americans suffer from some form of sleep disorder, ranging from insomnia that makes falling or staying asleep difficult, to sleep apnea, a sleep breathing disorder that makes a solid night’s sleep virtually impossible.

Anyone who is suffering from a serious sleep disorder should discuss this important issue with their family doctor as serious sleep disorders can have a direct effect on a person’s health.

But if, occasionally, it simply feels difficult to fall asleep or to get a good night’s sleep, there are actions people can take.
Experts advised that one of the best aids to sleeping well is having a regular sleep pattern. By going to bed and getting up at more or less the same time every day, it trains their body and brain to have regular sleep habits.
Researchers have also found there are a number of things to avoid to improve sleep. Alcohol, when consumed within four to six hours of bedtime, might seem relaxing, but it actually interrupts the quality of sleep.

Caffeine and nicotine, both of which are stimulants, can make it difficult to fall asleep if ingested within four to six hours of bedtime. Nicotine includes not just cigarettes, but also cigars, vaping and anything delivering nicotine. And avoiding caffeine means not just skipping that after-dinner cup of coffee, but also avoiding evening tea, chocolate and cola drinks, all of which contain caffeine.

And what can help people actually sleep better? Start with a comfortable bed and pillow. People also usually sleep better in cool rooms. Consider ear plugs or an eye mask to lessen noise or excessive light issues. A warm bath helps many people feel more relaxed and sleepy. It’s also a good idea to try not to nap during the day. And keep food, computers, cell phones, TV and other electronics out of the bedroom.
Try reading or even listening to music instead.

Adults need from seven to nine hours of sleep a night; infants and children even more. Start making changes for better sleep and feel more rested, relaxed and even healthier.

https://www.myvalleynews.com/story/2019/01/04/lifestyles/sleeping-well-is-vital-to-good-health/64098.html