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5 common types of sleep disorders and their treatment

Adequate and quality sleep is extremely important for mental and physical well-being. People struggle with various kinds of sleep disorders that can cause extreme discomfort and prevent them from getting a good night’s sleep. This, in turn, can make them feel tired during the day, affect their concentration levels, and even cause depression. Let’s take a look at some of the common sleep disorders people suffer from and understand how they can be treated.

Types of sleep disorders

Here are the five most common types of sleep disorders:

Insomnia

Insomnia is the most prevalent sleep disorder among adults and is characterized by the inability to fall or remain asleep for long. It is often the result of anxiety, stress, digestion issues, or other underlying health conditions. For some people, insomnia can last for a few years, while others may only experience a few sleepless nights at a time.

Sleep apnea

Sleep apnea is a serious medical condition that can be chronic at times. A person with sleep apnea may stop breathing for a few seconds multiple times at night, which reduces the oxygen levels in their blood and triggers them to wake up and breathe normally again. This leads to disturbed and low-quality sleep.

Parasomnias

People with parasomnia display a quirky behavior while they’re asleep. People around them could often find them sleepwalking, sleep talking, groaning, having nightmares, bedwetting, grinding their teeth, or clenching their jaw. Sometimes, parasomnia is caused by underlying sleep disorders like sleep apnea, and treating the underlying condition can stop the parasomnia episodes in such cases.

Restless leg syndrome

Some people can’t sleep without moving their legs throughout the night. This is known as the restless leg syndrome and occurs when the individual experiences aches or a burning or tingling sensation in their legs. The exact cause of this sleep disorder is not yet known, but experts say that it can be triggered by underlying causes like Attention Deficit Hyperactivity Disorder (ADHD) and Parkinson’s disease.

Narcolepsy

People with narcolepsy suddenly feel extremely tired during the daytime, which can make them fall asleep without warning in the middle of another activity. Narcolepsy can result in sleep paralysis, meaning an individual cannot easily make bodily movements right after waking up. Experts say that it can be the result of neurological disorders like multiple sclerosis.

Treating sleep disorders

The treatment varies based on the type of disorder an individual is diagnosed with. The doctor will most likely put them on medications and recommend lifestyle changes to improve their sleep quality and patterns. Here’s how sleep disorders can be treated:

Lifestyle modification

Lifestyle changes can be more effective than medicines for the treatment of sleep disorders, and they don’t have any side effects either:

Create and stick to a sleep schedule
Avoid taking naps during the day
Refrain from caffeine, nicotine, and alcohol consumption in the evening
Drink less water before going to bed
Avoid having a heavy meal late in the day
Include more vegetable and fish in the diet
Work out to reduce stress and anxiety

Medical treatments

Medical treatment for sleep disorders generally involves one or more of the following, depending on the type sleep disorder:

Sleeping pills
Medicines for allergies or cold
Medications for any underlying health issues
Breathing device or surgery, usually for sleep apnea
Melatonin supplements

Coping with urges that can trigger a relapse post treatment

Addictions when left untreated can turn into crippling conditions. One can be addicted to smoking, binge drinking, or even shopping. Once addicted, one willfully submits to urges, despite having satisfied them before. However, addictions can be managed and to a great extent treated to full recovery. But, the post-recovery phase is crucial where both the mind and body are put to test and can trigger a relapse. Continue reading to know more about the most common triggers for addictions and how to deal with them.Stress Stress is commonly the root cause of many problems and addictions, both physical and psychological. One can become an addict as a way to manage the stress that may stem from strained relationships or priorities. The best way to avoid a relapse during recovery is to make lifestyle changes that donât trigger a return to addictions amidst a stressful situation. One can practice mindfulness, engage in relaxation techniques, manage oneâs time to avoid stressful situations, and imbibe healthy eating habits and exercise in their daily routine. EmotionsThere is an umpteen number of triggers that invoke a positive or negative emotional response. However, the stress associated with dealing with emotions daily can trigger urges without one even realizing. Often, one turns to a glass of alcohol or relies on prescription medications to put the mind at ease. It is not a permanent solution and prolonged use of these substances can cause more harm in the long run. One must learn and explore productive ways of controlling emotions better to avoid a relapse during recovery. For example, writing and maintaining a journal that contains oneâs feelings and thoughts can act as a healthy outlet. Similarly, there are other healthy ways to channel oneâs energy and manage emotional responses.Positive conditioningPeople who have addictions such as smoking or drinking may often find themselves in situations where a lit cigarette or a glass of wine can trigger a relapse. This is understandable considering these substances were the primary source of comfort and relaxation. However, with positive reinforcement and reconditioning one can train the mind and curb such urges. Relaxation doesnât always mean techniques like yoga or meditation, it can also be pursuing your hobby. Counseling for group gatheringsBirthdays, parties, New Yearâs events, and any celebration in general call for alcohol consumption and smoking. At times, these could be the very addictions one is recovering from, and in a social gathering, such temptations can be strong. However, a recovering addict should refrain from indulging in any of these as even a taste can turn into a relapse. For instance, a recovering alcoholic must avoid having a single drink as that could put him/her on a slippery slope to relapse. Here, one-on-one counseling can help prepare the mind to resist the urge. It is never healthy for a recovering addict to simply avoid socializing fearing a relapse.

3 common mistakes to avoid for healthy weight management

The first thought most people have when trying to chalk up a plan for their weight management journey is consuming fewer calories. A close second is to get in some exercise into their routine. Fewer calories, more exercise, perfect plan! But as perfect as that sounds, itâs not all that simple. Just like everything else, weight management comes with a dos and donâts list.While we would all like to think weâre smart enough to plot and plan our weight management journey without any mistakes, itâs surprising how many of us make common mistakes. Read on to know about three mistakes you should definitely avoid the next time you hop on the train to weight loss.Weight is just a numberWeighing oneself on a regular basis might seem like the right way to go, but is it? Regular weight checks are bound to make you feel frustrated, as weight loss is a slow process and might not always go the way you want it to. Plus, there are multiple factors that could affect the daily changes you expect to see on the scale, like muscle gain or menses.Instead of standing on the scale looking down on your decisions every day, try weighing yourself once every week. You can also add in tape measures to your routine to really know your progress.Restricting and skipping mealsA new fad diet pops out every now and then on the Internetâthe modern-day encyclopediaâthese days. Different diets have varying requirements, while some ask you to give up fats, some cut out carbs, and so on. A few diets even require you to bulk up on protein or healthy fats, like they are depleting sources of life. But hereâs the thing, fad diets are just thatâa fad.The sensible approach to weight management is to manage your diet the right way, and include the right amount of macro and micronutrients without compromising on your vegetable and fruit intake. It is essential to choose healthy sources, but treat yourself to some of your guilty pleasures to avoid a binging episode when you succumb to your cravings.Overdoing the right thingsWhen we decide to put our running shoes on, we tend to go the extra mile way too often. The extra mile might just be the cause of damage. Too much of anything is not good, and thatâs something we all need to learn. Cardio exercise might seem easier to follow than strength training, but going overboard with cardio wonât get you the results youâre looking for. Likewise, overeating healthy food is not building your health.Strength training helps build muscle mass and improves the bodyâs metabolic activity. So, include a variety of physical activity in your weight management plan to get the kind of results you want. Instead of going all in on those healthy munchies at once, plan your meals and focus on the portion sizes to stay on track. Keep in mind that irrespective of the sources, calories are still calories.