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Having a quick nap sometimes can be helpful for your health. Napping for 10-20 minutes boosts your immune system, enhances your performance, and uplifts your mood. It is beneficial to increase your alertness. But you must not increase the power naps time for more than 30 minutes. It can reverse the results and make you more tired instead. 

Benefits of Power Naps

Power naps can be helpful to improve your health. On a hectic day, 10-20 minutes of rest can be refreshing. It brings mindfulness and reduces your tiredness. 

1. Lower Blood Pressure

An average of 10-20 minutes of nap can lower your increased blood pressure and improve your blood circulation. It improves the immune system. It can be as helpful as cutting salt and alcohol in case of high blood pressure. It reduces the chances of a heart attack too.

2. Performance

Having a power nap between any tiring works can increase your productivity and improve your performance. It helps you learn more and is good for your skills too. Napping makes your mind rest and works it better later.

3. Learning

Study says napping can enhance learning skills too. It improves your memory and focus. It helps you concentrate. It is more like a speed booster for any work that was tiring for you. It removes exhaustion so you get interested more after taking a nap.

4. Mood

No doubt taking a nap uplifts your mood. It refreshes your mind and relaxes your mood. It brings positivity and reduces your stressfulness. It removes the tiredness too.

How long should we take a nap?

A power nap should be of 10-20 minutes. It is enough to get a refreshing mind and get some rest from a tiring day. You can make it for 30 minutes but not more than that. Napping for a long time can make your body more exhausted and can disrupt your sleep at night. You will feel difficult to fall asleep at night if you nap for a long time in the day time.   

When should we take a nap?

The time of taking a power nap depends on your convenience and age. But napping in the afternoon is good to go. Having a power nap for 20-30 minutes in the afternoon won’t harm your sleep at night at all.

What are the Side effects of napping?

Napping is beneficial for health until you exceed the time limit. If you nap for more than 30 minutes it can harm your health. 10-30 minutes of power nap provides you refreshing mind, stress-less mood, and enhances your body immunity and improves your productivity. But if you exceed the time limit you will face a disruption of sleep at night. You will experience difficulty falling asleep at night. It may cause Insomnia even. You can face several sleep disorders as well. It exhausts your mind and gives you more stress. And it drains your physical and mental energy.

Napping in the afternoon or the middle of some work is good for your health. Power naps to have lots of health benefits. But it must be maintained in the time limit. Otherwise, it may cause several health issues.

 reference

https://www.webmd.com/balance/features/the-secret-and-surprising-power-of-naps#1

Getting a ‘good-night’ sleep is as important as having a ‘good-day’. Sleeping is the phase when our body and mind relax. It is beneficial for our health, physically and mentally. If you feel the disruption of sleep frequently and spend sleepless nights for several days, you must try to seek medical help. Disruption of sleep can cause multiple sleep disorders that harm your body and mind. Here are some sleep situations that need medical help for sure. 

1. Obstructive Sleep Apnea-

There are a huge number of elderly people who suffer from Obstructive Sleep Apnea. It prevents the airflow of your throat and nose and creates difficulty in breathing. The throat and nose tissues get swelled up. People start snoring louder. Eventually, it can cause lung problems too. 

2. Rapid Eye Movement Disorder-

The Rapid Eye Movement Sleep Disorder is another disorder found in older adults. It is noted that Elders tend to display complex activities. They kick, jump, punch, yell, or punch in the REM phase while asleep. This is mostly the reaction of the imagery dream of the REM phase. It can lead you to clinical symptoms. 

3. Insomnia- 

Most of the time elderly people face stress, anxiety, and a decrease in lifestyle. When we get old we tend to say no to any productive activities during the day time. It makes our body inactive and pressurises our mind more. It can cause Insomnia at night. The study says this happens to older women more than older men. Insomnia is a sleep disorder that can cause chronic illness too.

4. Restless Legs Syndrome-

Restless Legs Syndrome is a condition where you feel a deep urge to move your leg. It is caused by some uncontrollable sensations. It normally happens when you are lying or sitting. In elderly people, it happens more when they are asleep. 

5. Circadian Rhythm Disorder-

The sleep cycle is linked to the circadian clock system that helps to respond to the light-darkness behavioural changes. Sleeping at night and being awake at the day time is one of the results of the circadian cycle. With age, we tend to have a weaker rhythm and that can cause you to sleep disorder.

6. Narcolepsy

Narcolepsy is a disease where you tend to fall asleep anytime and anywhere. It becomes uncontrollable. You can even fall asleep while eating or working. Narcolepsy damages your sleep cycle and sleep-wake schedule. You can feel dizzy all day. It can cause sleep paralysis too. Hallucination can be counted as a result of Narcolepsy.

7. Sleep Walking

Lack of sleep can cause make you to walk while you are asleep. Sleepwalking is harmless until you get injured. But it can bring other sleep disorders like sleep terror or nightmares. Sleeping walking can be noticed in children more.

No matter, what sleep disorder you are suffering from consulting your doctor is always the best option. In a long time, inefficient sleep situations and sleepless nights can cause many serious conditions. So take a step before it’s too late.

reference

https://www.medicalnewstoday.com/articles/327339

A person who suffers from Restless Legs Syndrome feels discomfort in the legs while sleeping. It can be caused by any physical or mental problem. Sometimes it may be counted as an effect of medications and its side effects. 

What is Restless Legs Syndrome?

Restless Legs Syndrome (RLS) is a neurological sleep disorder. It causes an uncomfortable sensation in your legs while you are asleep or your body is relaxed. You get a strong urge to move your legs while sitting or lying. 

Restless Legs Syndrome can be harmful to your sleep. As you get a sudden urge to move your legs frequently, your sleep gets disrupted. It can cause serious sleep disorders, insomnia, daytime sleepiness, fatigue, and mental health issues like depression. RLS can put you in a health risk. 

With time people suffering Restless Legs Syndrome face several difficulties to fall asleep. It can cause other sleep disorders like Sleep Apnea, Insomnia, Periodic Limb Movement, Kidney failure, Heart disease, stroke, diabetes, etc.

Symptoms of Restless Legs Syndrome

The main sign of Restless legs syndrome is the strong urge to move your leg while relaxing or sleeping. But besides that, there are several other sensations too. Patients of RLS describe the feelings as:

  • Burning
  • Itching
  • Creeping
  • Aching
  • Tingling
  • Something like Electric shocks
  • Crawling
  • Tugging

The only instant relief to the situation is moving your legs. The sensations occur while the person is mostly inactive. But it can happen in the daytime too. The conditions become worse at night.

Types of Restless Legs Syndrome

There are two types of RLS.

1. Primary or Idiopathic RLS

In Primary or Idiopathic RLS, the cause is unknown. It begins before the age of 40 and even happens in childhood. IT can be having genetic causes. Once Primary or Idiotic RLS occurs, it may remain for a lifetime. The symptoms worsen gradually. Sometimes some people don’t even get to notice any symptoms.

2. Secondary RLS

Secondary RLS happens because of any other condition or disease. It starts after the age of 45. It is not hereditary. Secondary RLS can occur suddenly and it does not get any worse. But it can be more severe than primary RLS.

Treatments of Restless Legs Syndrome

The only treatment for RLS is medication. Though, the medications depend on individual conditions. But the most common medications used for RLS are:

  • Iron Supplements
  • Alpha-2 agonists
  • Anti-convulsants
  • Benzodiazepines
  • Painkillers
  • Dopamine agonists
  • Opiates

Home Remedies for Restless legs syndrome

  1. Exercise- Mild exercise before bedtime can helpful for RLS.
  2. Medication- Try to take your medications earlier than bedtime, before the attack hits.
  3. Avoid Stimulants- Say no to alcohol, nicotine, and any caffeine products.
  4. Warm bath- Warm baths and massages can help in the condition.
  5. Packs- Using warm or cool packs can provide relief.
  6. Calm your mind- Give relaxation to your mind. Do yoga or meditation to engage your mind.

Restless Legs Syndrome can hit anyone at any age. It is better to notice the symptoms and act accordingly. If the RLS is caused by any other health condition, it can get cured as soon as the previous condition gets healed.

reference

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2671944/

Sleep Apnea is a sleep disorder where the airflow of our breathing system gets disrupted and we face breathing problems while sleeping. It results in snoring, gasping, shortage of air, and Insomnia as well. It reduces the oxygen consumption in your body. It can cause several severe diseases like heart issues, mental disorders, immune malfunction, memory loss, etc. 

Types of Sleep Apnea

There are three types of Sleep Apnea

  • Obstructive Sleep Apnea (When the throat muscles relax)
  • Central Sleep Apnea (When the brain doesn’t send signals to the muscles that control breathing)
  • Complex Sleep Apnea (When suffers from both Obstructive and Central Sleep Apnea)

Signs and Symptoms of Sleep Apnea

Obstructive and Central Sleep Apnea have likely to have the same symptoms. Sometimes it becomes difficult to identify the type of it someone is suffering from because both of them overlap regarding the symptoms. The symptoms include:

  • Shortage of air 
  • Gasping
  • Loud snoring
  • Stopping to breath while asleep
  • Dry mouth
  • Insomnia
  • Headache in the morning
  • Hypersomnia
  • Irritation in throat or nose
  • Stress/ Anxiety

Home Remedies for Sleep Apnea

1. Weight-loss-

Obesity is one of the common causes of Sleep Apnea. Maintaining a proper diet and exercising regularly can reduce the chances of it. You can witness the reverse of the symptoms. 

2. Sleep position- 

Changing your sleep position often during sleeping can prevent the blocked airflow and provide you enough oxygen. The study says, sleeping on your back can increase the chances of sleep apnea. Sleeping on sides and changing the position frequently can help. 

3. Avoid Stimulants-

Stimulants like alcohol and Nicotine relaxes the throat muscles. It reduces the airflow and swells up the tissues. Avoiding alcohol and nicotine can decrease the rate of this disorder. 

4. Mouthpieces- 

For some oral appliance therapy can be helpful to reduce the chances of sleep apnea. The mouthpieces help in repositioning the tongue and jaw to provide a clear way for airflow. 

5. Yoga-

Doing yoga can help you strengthen your respiratory organs and improves the heart condition. It also wires up your energy. And it helps to improve the oxygen flow too. 

Treatments for Sleep Apnea

  1. Oral Appliances- Oral appliances can keep your tongue and jaw in a proper position where the airflow is normal. And you don’t have any breathing problems.
  2. Orofacial Therapy- It is a therapy to strengthen the muscles and improve the close airflow. 
  3.  Obstruction removal- This is a surgery-related treatment where patients are advised to get their tonsils removed or upper airway enlarged, etc. 
  4. Implants- This too is a surgery based treatment. Mild stimulation is provided to the throat to keep the airway open.

Sleep Apnea is far more serious than just snoring. It can cause serious damages to your physical and mental health. It is always better to seek medical help. 

reference

https://www.mayoclinic.org/diseases-conditions/sleep-apnea/diagnosis-treatment/drc-20377636

After a hectic workday, we all seek some rest at night. The surface we choose to sleep on plays a vital role. Choosing a proper mattress to sleep on is one of the important works to do if you need good sleep quality and want to avoid sleep issues. It affects your deep slumber.

The mattress has a big role in your sleep quality. 

1. Stress and Anxiety

Sleeping on a comfortable mattress can help you have some good night’s sleep. It reduces your body stress and relaxes your mind. It provides you positive vibes and improves your sleep quality as well.

Choosing a poor quality mattress just for the sake of money is asking health issues to meet you. Mattress with poor quality makes exhausted. You don’t get the relaxation therapy. Tossing and turning frequently while asleep becomes a routine. It increases your stress and anxiety and restlessness.

2. Body Ache

Lying on an inappropriate mattress can misalign your body. In any position the downward gravity and upward resistance from pressure points on your body. If the mattress isn’t of good quality, it can bring joint pain, neck pain, muscle pain, hip pain, etc. Being comfortable, while sleeping, should come in the front row.

3. Allergies

An old mattress can consume a lot of dust, particles, dead skin cells, body oils, etc. It increases the chances of getting allergies. It can bring nasal congestion, dry skin, pimples, etc. In can decrease your immunity power and make you feel exhausted every day. Using a germ-free, eco-friendly mattress is a good option. And always use mattress protectors.

4. Back pain

The surface you sleep on supports your body alignment. If you choose a poor quality mattress, it may harm the natural spinal alignment. It often creates severe back pain. Bad sleep quality and fatigue bring chronic back pain. Your sleep cycle and sleep quality affect your health badly. Having a mattress that improves your sleep quality is important.

A high-quality mattress performs a great role in your sleep pattern. It improves your snooze. It uplifts your memory, productivity, and lifestyle. It decreases the amount of sleep deprivation and gives you a proper deep sleep. Deep sleep is needed to stay healthy both physically and mentally.

If you are facing a frequent problem of not being able to sleep every night and being sleepy and dizzy at day time, it can be a serious sleep issue that you haven’t recognized. Most of the time people think of sleep disruption as a result of mental health issues or restlessness. But it can happen because of serious sleep disorders too. There are several sleep disorders that let people have sleepless nights for months and with time it becomes a habit.

1. Obstructive Sleep Apnea-

There are a huge number of elderly people who suffer from Obstructive Sleep Apnea. It prevents the airflow of your throat and nose and creates difficulty in breathing. The throat and nose tissues get swelled up. People start snoring louder. Eventually, it can cause lung problems too. 

2. Rapid Eye Movement Disorder-

The Rapid Eye Movement Sleep Disorder is another disorder found in older adults. It is noted that Elders tend to display complex activities. They kick, jump, punch, yell, or punch in the REM phase while asleep. This is mostly the reaction of the imagery dream of the REM phase. It can lead you to clinical symptoms. 

3. Insomnia- 

Most of the time elderly people face stress, anxiety, and a decrease in lifestyle. When we get old we tend to say no to any productive activities during the day time. It makes our body inactive and pressurizes our mind more. It can cause Insomnia at night. The study says this happens to older women more than older men. Insomnia is a sleep disorder that can cause chronic illness too.

4. Restless Legs Syndrome-

Restless Legs Syndrome is a condition where you feel a deep urge to move your leg. It is caused by some uncontrollable sensations. It normally happens when you are lying or sitting. In elderly people, it happens more when they are asleep. 

5. Circadian Rhythm Disorder-

The sleep cycle is linked to the circadian clock system that helps to respond to the light-darkness behavioral changes. Sleeping at night and being awake at the day time is one of the results of the circadian cycle. With age, we tend to have a weaker rhythm and that can cause you to sleep disorder.

Home Remedies for sleep disorders:

  • Medication after a sleep study
  • Therapy
  • Diet 
  • Exercise
  • Melatonin
  • Reduce mental stress
  • Involve in Activities
  • Avoid Stimulants
  • Create a proper sleep environment

If you suffer from a severe condition you must look for medical help and start treatment with medication. Sleep disorders can be really stressful and even bring depression, and anxiety. It is always better to be defensive about health risks.

reference

https://www.aastweb.org/blog/how-to-diagnose-treat-the-5-most-common-sleep-disorders

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