Almost everybody has certain things he wants to accomplish in life related to his career or personal life. We are caught in the middle of modern, fast-spinning life trying to make more money or be the best in our field, and sometimes we forget about our health. Some of us usually remember about it when we see the doctor's bill. Sleep is one of the simple and basic things that keep us healthy and functioning well. It is often neglected, especially with work pressures and the excitement that modern civilization offers us.
Our body suffers a great deal of stress and damage during the day. Whether it's mental or physical impact, it needs full 7-8 hours of rest during the night to refuel and repair itself. Sleep is a very important process and its quality greatly influences our health status and mental wellness. Unfortunately, a lot of people are not able to get a good night's rest due to various reasons. We should always set aside at least 7 hours each night for a refreshing sleep, even if we have unfinished work. A lack of sleep is a direct path to lack of concentration, less productivity and poor health. It helps to talk to your family members about synchronizing the time when each of them goes to sleep to avoid disruptions and noises. It also helps to stop mind-challenging activities just before going to bed and engage in some pleasant reading or small house work meant to prepare you for sleep.
What are the most common sleep disorders and their symptoms?
Even following this basic advice, there are some people whose night's rest is disrupted by sleep disorders. Some of them include insomnia, sleep apnea, sleepwalking and restless legs syndrome. Each of them negatively impacts sleep quality, but the first two are alarmingly common among the general population and some people are not even aware that they suffer from them. Insomnia is difficulty in falling asleep and maintaining a normal sleep pattern. It affects 10% of people according to strict definitions and up to 30% of the population has some mild to moderate form of insomnia. Its symptoms include daytime sleepiness, chronic fatigue, anxiety, depression and headaches.
Sleep apnea is defined as disruptive breathing pattern during night's sleep due to an obstacle in the airways usually leading to insufficient oxygen intake. Its symptoms are even more severe, as they can range from snoring, daytime sleepiness, fatigue, irritability and moodiness to hypertension, short-term memory impairment and even brain damage, if left untreated. It greatly affects people's work productivity and their ability to stay healthy and happy.
How to manage sleep disorders and improve the quality of sleep?
Achieving the goal of a high-quality night's rest starts from simple steps. A healthy nutrition that includes vitamins, minerals, antioxidants and is low in fat, sodium and refined sugar, will provide your body with all necessary nutrients to stay in shape and fight sleep disorder consequences. Regular exercise is especially important as it improves the body's ability to extract oxygen and use it more efficiently, which is very useful when dealing with oxygen deficiency caused by collapsed airways in sleep apnea. Exercise also offers a pleasant fatigue sensation that acts as a natural sleeping pill for insomnia.
Medical treatment options for sleep apnea include wearing continuous positive air pressure (CPAP) masks during the night to force the air through the collapses airways. More efficient and small devices have been developed lately to eliminate the inconvenience associated with wearing a bulky mask. Surgery is usually needed in a small number of cases. Insomnia might be caused by psychological trauma and stressful events, so its treatment could include psychotherapy to address these issues. Medications prescribed by a doctor are the last option, as insomnia is usually efficiently treated by changing one's lifestyle.
Author Bio: Joel Mark is an online author who is passionate about basketball, weight training & fitness. When he's not outside exercising, he studies a lot about health and nutrition, which runs the gamut from avoid sleep apnea masks to nutrition.