How to Avoid Interruptions & Stay Asleep All

Night

When your alarm clock goes off, do you get out of bed feeling ready to meet the day? Or do you hit the snooze button and trying to figure out how to stay in bed just a little longer because you’re so tired?

The first key to getting good sleep is finding out what works for you. This may require some experimenting on your part. There is no cure-all. We are all designed differently; therefore we all require different things.

It is equally important to find out how much sleep your body requires. Most research shows that the average adult needs 8 hours of sleep, but you may be able to function well with only six, while others may require 10.

Sleep DisordersSleep Disorders

People who feel they sleep perfectly well may still be troubled by excessive daytime sleepiness because of a variety of underlying medical illnesses. A sleep disturbance may be a symptom of a health issue or an adverse effect of therapy to treat the problem. The stress of chronic illness can also cause insomnia and daytime drowsiness.

Common conditions often associated with sleep problems include heartburn, diabetes, cardiovascular disease, musculoskeletal disorders, kidney disease, mental health problems, neurological disorders, respiratory problems, and thyroid disease. In addition, a number of prescription and over-the-counter medications used to treat these and other health problems can impair sleep quality and quantity

Causes & Symptoms of Sleep Disorders

Causes & Symptoms of Sleep Disorders

Sleep problems may be caused by a variety of common medical illnesses.

A number of medications can disrupt sleep, while others may cause unwanted drowsiness.

Certain mental health problems may also affect how much you sleep and how rested you feel during the day.

Heartburn Heart failure Diabetes (night sweats, a frequent need to urinate, or

symptoms of hypoglycemia (low blood sugar). Musculoskeletal disorders Kidney disease Thyroid Breathing problem

Chronic Physical Conditions

Chronic Physical Conditions

Almost all people with anxiety or depression have trouble falling asleep and staying asleep. In turn, not being able to sleep may become a focus of some sufferers’ ongoing fear and tension, causing further sleep loss.

General anxiety Phobias and panic attacks Depression Bipolar disorders Schizophrenia

Mental Health Disorders

Mental Health Disorders

Many people think that a nightcap is just the thing they need to help them relax and fall asleep. But it can backfire.

"Alcohol does make you feel sleepy initially," Breus says. But as your body breaks it down, "it can have a stimulating effect, keeping you out of the deeper stages of sleep, or even causing you to wake often throughout the night.“

Do this: You don’t have to swear off alcohol altogether. But don’t drink right before bedtime.

Alcohol may make you fall asleep quickly, but it also causes sleep disturbances and may have you looking at the clock in frustration mid-morning. If you’re hungry or must have a bedtime snack, choose something high in protein and low in sugar. 

Things you need to avoid - Your Glass of wine after

dinner

Things you need to avoid - Your Glass of wine after

dinner

A glass of Wine or Smartphone can interrupt your sleep

A glass of Wine or Smartphone can interrupt your sleep

Electronic devices, including laptops, cell phones, and TVs, all give off light that can mess with your body’s production of melatonin. "Melatonin is the hormone that helps you fall asleep at night," Robert Rosenberg, DO, author of Sleep Soundly Every Night, Feel Fantastic Every Day, says. 

Do this: Keep your phone in the kitchen or den at night to recharge. Don't keep it on your nightstand where you'll be tempted to check it just before lights out. "And no electronics for at least 60 to 90 minutes before bedtime," Rosenberg says.

Things you need to avoid - Your Smartphone

Things you need to avoid - Your Smartphone

Most people think they can "catch up" on sleep lost during the week. But when you get up late on weekends, it can actually be worse for you.

Your body has a natural wake/sleep cycle, also known as its circadian rhythm. When you stay up too late or sleep in too long, you upset that rhythm and make it tougher to get back on track. 

Do this: Pick a bedtime and wake up time and stick with it. "The most important thing anyone can do is go to bed and wake up at the same time every day," Breus says. "Consistency is key."

Things you need to avoid –Sleeping In

Things you need to avoid –Sleeping In

Interruptions in sleep caused by loud snoring or pauses in breathing can be symptoms of sleep apnea. Sleep apnea is a treatable condition, but can be fatal. Falling asleep at inappropriate times could be a sign of narcolepsy or other disorder. You may also wish to contact your physician if you continue to wake up and do not feel rested, have strange body sensations or movements while lying down, experience sleep paralysis, frequent vivid dreams or sleep walking.

Again, there are no quick fixes for sleep issues. It takes some time and work to figure out what works best for you, but once you find a routine that works, stick with it. If you find that after some time it no longer works, change it up. Our bodies and their needs change, so we have to be ready to adapt. Here’s to happy sleeping!

Sleep InterruptionsSleep Interruptions

Some of you may be wondering what eating well has to do with sleeping well. Well, as the saying goes, “you are what you eat.” Avoid eating foods that may upset your stomach. No one likes stumbling to the bathroom in the dark; surely no one enjoys trying to sprint in the middle of the night, either. Avoid foods that may cause acid reflux or heartburn.

Things you need to keep in mind – Eating a healthy

diet

Things you need to keep in mind – Eating a healthy

diet

Source of Good SleepSource of Good Sleep

Creating a relaxing environment. Remember, this is specific to you and may take some experimenting. I have learned that creating a relaxing environment starts long before I get into bed. It is important to wind down before making your way to the bedroom.

Find something stress-free and relaxing to do and try to make it your nightly routine. Your brain will soon pick up on this habit and start telling your body it’s time to go to bed. Next, find your comfort noise level. Some people enjoy background noise, while others prefer quiet. Then, find a comfortable temperature. There is nothing worse than waking up because you are too hot or too cold. Lastly, get comfortable.

Things you need to keep in mind – Creating relaxing

environment

Things you need to keep in mind – Creating relaxing

environment