Sleeping Problems

There are a number of reasons why people are having difficulty in sleeping. It may be psychological for some, while the others may have an undiagnosed condition leading to inability to sleep. Let us give you the top 5 causes of sleeping problems:

1. Insomnia

This is a popular term for people who are having difficulty getting any sleep or even staying asleep. There are numerous reasons on why you develop insomnia. This includes poor sleep hygiene, sleep-related breathing disorders, medical condition, disrupted sleep-wake schedule, hormonal changes, limb movement during sleep and circadian rhythm disorders.

The common symptoms of insomnia seen on people are difficulty sleeping even if one is super tired, can’t get enough sleep to even feel well-rested and refreshed and lastly, experiencing restlessness and exhaustion even after sleeping. People with insomnia found themselves unable to concentrate on their work, feels tired and very irritable. They also found their life affected by it.

2. Sleep Apnea

Have you ever heard of “Sleep Apnea”? People with this disorder often complains of loud snore and choking sensation when sleeping that causes them to wake up. Sleep apnea is a disorder that involves blocking of the airway at night depriving the body from oxygen leading to nighttime awakening. Other symptoms of sleep apnea are, feeling of extreme sleepiness during the day, lack energy in general, suffer from headaches and also feels tired and irritable. If you are experiencing any of these symptoms, you may need to consult with your doctor.

3. Narcolepsy

Ever found yourself asleep anytime and anywhere? You may have narcolepsy. Narcolepsy is a disorder that causes a person to fall asleep anytime and anywhere regardless of what is currently happening around him or her. Some may even find themselves sleeping while eating. Narcoleptic patients are unable to regulate their sleep-wake cycle.

The symptoms of Narcolepsy are the following:

• Falls asleep without warning
• Drowsy during the day
• May experience sleep paralysis
• Some experiences Cataplexy or temporary loss of muscle control that suddenly makes you feel weak and collapse.
• Hallucinations
• Insomnia and disturbed nighttime sleep

4. Restless Legs Syndrome

Restless leg syndrome is a condition that causes an uncontrollable urge to move your legs, usually because of an uncomfortable sensation. It often happens in the evening or nighttime hours when you’re sitting or lying down. IT causes an unpleasant aching, tingling, burning sensation on your legs and can sometimes felt in other body parts.

5. REM Sleep Behavior Disorder

In this disorder, causes a person to act out their dreams while sleeping. Most people have muscle paralysis while sleeping and dreaming which may not be happening to you. This condition is very serious, and you should have someone with you when sleeping. Patients with this disorder are often treated with medications and it is important to prevent injury while sleeping.

Good Sleeping Habits

An average adult is required to sleep for at least 7 to 9 hours a day to be able to rest properly and have the energy to get through the day. If you are having difficulty in sleeping and want to improve your sleep, try to establish these healthy sleeping habits:

• Create a routine and have a consistent sleep schedule.
• Set a bedtime that is early enough for you to get at least 7 hours of sleep.
• Don’t go to bed unless you are already sleepy
• If you can’t find yourself sleeping after 20 minutes, get out of bed.
• Use the bed only for sleep and sex and not for using your phone or watching TV.
• Limit exposure to white light at night and you may consider putting ambient lights.
• Don’t eat a large meal at dinner. If you get hungry at midnight, only eat light snacks.
• Exercise regularly and maintain a healthy diet.
• Avoid consuming caffeine or alcohol prior to bedtime.
• Reduce your fluid intake to stop you from going out of bed to pee.

Meditation for Sleeping

Meditation is a simple practice and can be done anytime and anywhere. It can range from about 5 minutes to hours depending on how long you are willing to give your time to meditation. Here’s a basic step of meditation that can help you sleep:

• Remove all distractions from your room, including your phone.
• Lie down in a comfortable position.
• Focus on your breathing. Inhale for 10 counts, then hold your breath for 10 counts. Exhale for 10 counts. Repeat for about five times.
• Inhale and tense your body. Pause, relax, and exhale. Repeat five times.
• Notice your breath and body. If a body part feels tight, consciously relax it.
• When a thought comes up, slowly return your focus to just your breathing.

Can Meditation Replace Sleep?

A study in 2010 assessed the relationship between meditation and its ability to improve psychomotor vigilance task and may even alter the sleeping needs of a person. They were able to assess novice meditators who completed at least 40 minutes of meditation vs long term meditators. They were able to see a short-term improvement in the reaction time performance and it was also found that there is a reduction in sleep need equal to the time spent in meditation.

Meditation, as supported by science, can lessen the amount required for sleeping according to the number of hours you spent meditating. We cannot totally say that meditation can replace sleep as the two has different meanings and purpose in life. Sleep is the way of the body to relax and restart again prior to a start of the new day while meditation is done to remove the stressors in your life and lets your focus on yourself by practicing awareness.

In conclusion, practicing meditation is helpful in reducing the amount of sleep needed but is not a replacement for sleeping. It is still best to follow a natural solution by meditating every day, sleeping regularly at your bedtime and letting your circadian rhythm reset themselves naturally.

Mindfulness

I bet you heard about mindfulness a lot of times. It is popular especially the breathing technique which is one of the easiest and most effective form of mindfulness.  The term “Mindfulness” is often equated with meditation.

According to the American Psychological Association (APA.org, 2012) mindfulness is “…a moment-to-moment awareness of one’s experience without judgment. In this sense, mindfulness is a state and not a trait. While it might be promoted by certain practices or activities, such as meditation, it is not equivalent to or synonymous with them.” It is a state that can be brought on through a lot of practice. It is not an inborn talent, but it is something that can be learned. Once you are able to step into this state of awareness, you will see how mindfulness will be able to change your life.

One can attain a state of awareness by practicing and focusing on a person’s thoughts, emotions and experiences. It helps bring feelings of calmness and serenity brought about by the experiences at the present moment.

Sleeping Difficulty

Sleeping difficulty is when a person is not able to sleep properly at night and is having troubles falling asleep. You might find yourself waking up several times throughout the night or just lying on your bed for long periods of hours still unable to sleep. Sleeping difficulties may take a toll on your physical and mental health. Signs of difficulty on sleeping are as follows:

• Inability to focus during the day
• Frequent headaches
• Irritable
• Daytime Fatigue
• Waking up too early
• Waking up throughout the night
• Takes several hours to fall asleep
• Reacts slowly to conversations or tasks
• Has trouble controlling one’s emotion
• Requires caffeinated beverages to get through the day

Types of Common Sleep Disorders

Insomnia

Insomnia is a sleeping disorder caused by inability to get to sleep or sleep well at night that might be caused by stress, jet lag, health conditions, medications or too much caffeine in your system. Psychologist also consider mood disorders or sleep disorders, such as anxiety and depression, as a cause of insomnia.  Insomnia is curable in most cases by only improving a person’s sleep patterns, revising the daytime habits and learning to relax one’s mind and body.

Sleep Apnea

Did you every experience that your breathing temporarily stops during sleep, awakening you frequently? You may be suffering from sleep apnea. You may not remember the time you wake up at night but these awakening may cause you to feel exhausted, irritable, depressed during the day. This might even lessen your productivity. Sleep apnea is a serious sleeping disorder and should be treated immediately as it can cause your life.

Narcolepsy

Narcolepsy is a sleeping disorder characterized by excessive, uncontrollable daytime sleepiness. It is caused by a dysfunction in the brain that controls sleeping and waking up. This is an uncontrollable sleeping disorder that causes a person to sleep anywhere at any time.

Self-Help for Sleeping Disorders

Improve your daytime habits

Sticking to a consistent daily routine can aid your sleeping problems. Also, exercising 3-4x a week, limiting your caffeine intake and doing meditation exercises will help manage the stress that may be the cause of your stress.

Bedtime routine

Creating a relaxing bedtime routine will help your mind and body prepare for sleeping. Make your bedroom sleep-friendly by dimming the lights making the room more conducive for sleeping. Keep the room quiet and cool. Avoid drinking many fluids at night to prevent you for waking up in the middle of the night just to pee. Lastly, take a warm bath, read or listen to soothing music about an hour prior to sleeping.

Get back to sleep when you wake up at night

If you find yourself waking up again at night, it is totally normal especially when you are just starting to make changes in your life. Try focusing on your breathing, meditating or practicing different relaxation techniques to relax your body and mind. Do not pressure yourself to sleeping as it may cause you to be more pre-occupied with the thought and will further make it harder for you to sleep.

Sleeping and Mindfulness

Sleep disturbances, like having a hard time sleeping, affects many people worldwide. The consequences of such disturbances can cause you your health and even your job. There are studies that suggest mindfulness meditation is effective in helping you fight insomnia and eventually have a better sleep. It is a mind-calming practice that focuses on your breathing and awareness of the present moment.

One study focused on middle-aged adults who are having trouble sleeping. Half of them were tasked to finish a mindfulness awareness program that taught them to meditate and exercises that focus on moment-by-moment experiences, thoughts and emotions. The other half of the group were tasked to attend a sleep education class that taught them natural ways to improve their sleeping habits.