Are you also having trouble sleeping at night? Let's talk about these sleep disorders!

Do you sometimes toss and turn in bed at night without being able to fall asleep? Or do you think you slept well, but when you wake up the next morning, you feel very tired and sleepy all day? These are occasional things that are not a big problem. But if this situation persists, and it affects your daily activities, you may also have a sleep disorder. Don't worry, this is a problem that many people have. Let's talk about everything in simple terms today.

Simply put, what are these sleep disorders?

Sleep problems, or sleep disorders, are conditions that prevent our bodies from getting the sleep and rest they need. There are more than 80 types of them. They mainly affect three aspects of our sleep:

• Sleep Quality: How well and deeply you sleep.
• Sleep Timing: The time you start falling asleep and whether you can sleep continuously without interruption.
• Sleep Quantity: How long you sleep and stay awake.

We all have sleep problems from time to time. That's normal. But you may think you have a sleep problem if you experience any of the following:

• If you have trouble falling asleep continuously .
• If you feel extremely tired and sleepy during the day , even if you sleep at least seven hours a night.
• If this makes it difficult for you to do your normal daily activities .

What are the main types of sleep problems?

Sleep problems can be divided into several main categories. Although this division changes from time to time, there are several main categories according to the currently accepted international classification. Let's take a look at what they are.

The most common sleep problems among us

There are many other conditions under these main categories. Some of them are:

• Chronic insomnia: This condition can occur when you have trouble falling asleep at night, or wake up during the night, and then can't fall back asleep, for at least three months, most days of the week. This can leave you feeling irritable and tired throughout the day.
• Obstructive sleep apnea: This is a condition in which breathing stops for a moment while you are sleeping, causing loud snoring. This is a major disruption to sleep.
• Restless legs syndrome: A feeling of restlessness and restlessness, especially when trying to fall asleep at night, when the legs move back and forth while resting.
• Narcolepsy: Sudden , uncontrollable sleep onset at any time of the day. This can have a significant impact on daily functioning.
• Shift work sleep disorder: People who work night shifts have difficulty falling asleep due to their shift work, staying awake during sleepy hours, and not being able to sleep during non-work hours.
• Delayed sleep phase syndrome: Falling asleep at least two hours later than usual, making it difficult to wake up in the morning. This is more common among school-aged children and young adults.
• REM sleep behavior disorder: Acting out dreams during the deep sleep called `REM` (Rapid Eye Movement) in our sleep. That is, if we dream of running, we actually try to run out of bed and scream.

How much sleep do we really need?

Sleep is essential for our bodies to function. The amount of sleep you need may be slightly different from someone else's. But in general, doctors recommend that adults get between 7 and 9 hours of sleep a day . Children and young children need even more sleep.

What are the symptoms of sleep problems?

The symptoms of sleep problems can vary depending on the type. But there are some common symptoms. Let's break these down into nighttime and daytime symptoms.

If you have these symptoms, and they are affecting your daily activities, be sure to talk to your doctor.

What are the causes of sleep problems?

There is no single cause for sleep problems. There can be many factors that contribute to it. The causes vary depending on the type of sleep disorder. Here are some common causes:

• Other medical conditions: Sleep problems can be a symptom of conditions such as heart disease, asthma, chronic pain, and neurological diseases.
• Mental health problems: Insomnia is often associated with conditions like depression or anxiety.
• Genetic factors: Some sleep disorders can be hereditary.
• Medications: Some medications can cause sleep disturbances as a side effect.
• Lifestyle: Working night shifts, drinking coffee, tea, alcohol, etc. before bed.
• Age: It's common for sleep patterns to change as we age. Nearly half of people over the age of 65 have some type of sleep problem.
• Stress: Stress caused by work and family problems is one of the biggest enemies of sleep.

What happens if you don't get enough sleep?

You may be wondering, "What if I didn't get enough sleep last night?" But in the long run, not getting enough, quality sleep can do more harm to our bodies and minds than you might think.

Not getting enough sleep can cause things like:

• Difficulty learning, remembering things, and making decisions.
• Getting angry quickly and having difficulty controlling emotions.
• Slower reaction time (this increases the likelihood of accidents).

In the long term, lack of sleep increases the risk of serious illnesses such as type 2 diabetes, heart disease, obesity, depression, and dementia .

How are sleep problems diagnosed and treated?

When you go to see a doctor, he or she will ask you about your sleep patterns, your symptoms, and perform a physical exam.

Diagnosis

• Sleep diary: Your doctor may ask you to keep a diary of your sleep habits, such as when you go to bed, when you wake up, how many times you wake up at night, and whether you take naps during the day. This can give you a good idea of ​​your sleep patterns.
• Polysomnogram or Sleep Study: Sometimes, you may be referred to a sleep specialist and asked to spend a night in a hospital or other facility. While you sleep, your brain waves, heart rate, breathing, and body movements are monitored with special equipment. This is called a `sleep study`.

Treatment methods

Treatment for sleep problems depends on the cause and type. Treatment methods may vary from person to person.

• Lifestyle changes (Sleep Hygiene): This is often the first thing to try. That is, creating the environment and habits necessary for good sleep. (We will talk about this in detail).
• Cognitive Behavioral Therapy (CBT): This is a talking therapy that works by changing your negative thoughts and fears about sleep and teaching you to think in ways that help you sleep.
• Medication: In some cases, your doctor may prescribe sleeping pills or other medications for a short period of time. However , you should never take sleeping pills from a pharmacy without a doctor's prescription.
• CPAP machine: For those with Obstructive Sleep Apnea, it is recommended to use a machine called CPAP (Continuous Positive Airway Pressure), which delivers air through a mask worn over the nose while sleeping.

Things you can do yourself to get good sleep (Sleep Hygiene)

Good sleep is a habit. Here are some things to help you develop this habit.

• Create a good sleep environment: Your bedroom should be cool, quiet, and dark. If noise bothers you, use earplugs. If light bothers you, use blackout curtains.
• Clear your mind before going to bed: Thinking about your problems and the things you have to do tomorrow can keep you from falling asleep. So, write them down in a book about an hour before bed and put them aside. Don't think negative thoughts like, "If I don't sleep tonight, tomorrow will be over."
• Use your bed only for sleep and sex: Stop watching TV, checking your phone, working, or eating in bed. This will help your brain associate the bed with sleep.
• Establish a bedtime and wake-up schedule: Make it a habit to go to bed and wake up at the same time every day. Try to stick to this routine, even on weekends and holidays.
• Don't stare at the clock: If you can't fall asleep within 20 minutes of going to bed, get out of bed, go to another room, read a book, or listen to calming music. But don't look at your phone, tablet, or TV. Go back to bed when you feel sleepy.
• Exercise: Regular exercise during the day can help you sleep better. However, avoid strenuous exercise within 4 hours of bedtime.

Stay away from these things before bed.

If you want to sleep well, it is very important to stay away from these things 3-4 hours before going to bed.

Sleep, Insomnia, Sleep Apnea, Sleep Disorders