Techniques for Management of Sleep Disorder
Sleep disorder:
When a person is having problems in sleeping he is not able to sleep well. There are so many sleeping disorder problems, but we will discuss here only 5 most common problems of sleeping disorders. They are.
- Insomnia
- Nacrolepsy
- Sleep Apnea
- Restless legs syndrome
- REM sleep behaviour disorder
1. Insomnia :
It is a common sleep disorder. In this we are not able to Sleep properly means when we sleep late in the night and wake up early in the morning we are not able to take sleep for maximum six to seven hours. Study shows that an adult must have sleep of 7 to 8 hours, but in many cases of insomnia sleep disorder the person is not able to sleep hardly for one hour and two hours. Like we are not having proper sleep. Insomnia may be of two types.1 Chronic insomnia. 2. Transit insomnia.
1. Chronic insomnia : It is a long term disorder. In this, you sleep properly for a Week and for next two and three weeks you are not able to sleep properly. The reasons for chronic insomnia may be Taking stress, Workload, Less sleep, Not eating properly, Environment, etc.
2. Transit insomnia : It is a short term disorder. In this, you are having relationship problems with your parents and your colleagues. You are unable to relax, having stress, anxiety, difficulty in sleep. You are not able to define any real reason for not sleeping well.
Treatment for insomnia:
It can be treated by meditation, Going to physician and taking anti depression, anti anxiety drugs, doing exercises, yoga, changing your lifestyles, avoiding the intake of caffeine, alcohols, and taking healthy foods. Your bed is only used to sleep you are not doing any other activity like using phones, your office work, listening music, eating food, watching tv, etc.
2. Nacrolepsy:
In Nacrolepsy you don’t have control on your sleep. You fell asleep without warning. For example, you are doing any work with your colleagues and suddenly you fell sleeping. And you sleep for half an hour and then you wake up and be refreshed. And next after few hours you again fell sleepy again. You don’t have control on your sleepiness. Our brain needs Hypocretin or orexin chemical to stay awake, but in Nacrolepsy there is Deficiency of these chemicals.
Treatment for nacrolepsy:
It can be treated by changing your meal means you are taking heavy meal at one time than this meal you can divide it in parts and take Smaller portion of the meal and lighter at interval of time. Meditation And exercise also help to reduce Nacrolepsy, avoiding intake of caffeine, alcohol and nicotine. Control your sleeping schedule. Taking a nap of 15 to 20 minutes in a day.
3. Sleep Apnea:
When you are having problems in breathing. Your airway is blocked. Your nose maybe choking or will snore. Your throat will be dry, you’re feeling sleepy in the day, you are less in the energy, you are having headache, you are feeling tired and irritable. These are the problems in slipping anemia.
Treatment for sleep apnea:
It may be treated in various ways, including CPAP therapy(continuous. Positive Airway pressure therapy). CPAP is a machine which is used to Keep your Airways open when you sleep.The machine is having mild air pressure and it attached to a mask that fit in your nose. If CPAP don’t work, then you go through surgery. You can undergo a weight management program. You can go through positional therapy that involves wearing a device that keeps your sleeping on your side.
4. Restless legs syndrome:
That disorder is related to your legs when you are in the rest positions. You are having titling, aching in your legs you are not able to move your legs easily. You will experience some unpleasant aching, tingling, burning and these symptoms are when you are on the rest positions or when you are sleeping in the day or night. It may happens when your body is having less irons and vitamins.
Treatment for restless leg syndrome:
It may be treated by doing exercise, yoga, stretching. Taking supplements of iron, vitamins, taking proper sleep, doing massage, wearing vibration pads, NIRS (Near infrared spectroscopy), balancing diet, control on smoking, caffeine, alcohol and doing exercise which reduce stress.
5. REM sleep behaviour disorder:
In this disorder the person feels that their muscles are temporary paralysis in such type of paralysis the person is completely absent about the situation show the person acts out daydreams sometimes in dramatic or violent ways. The person shows different behaviour while sleeping like talking, shouting, screaming, doing physically punching kicking, craving, walking in the sleep. Recalling their dreams when wake up. Sometimes the person hurt himself in night and when he wake up he is not sure about what happen to him in night.
Treatment for REM Sleep behavior Disorder:
It can be treated by doing meditation, avoiding alcohols, changing lifestyles, taking proper sleep. The behaviour is commonly treated with medicines.
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