We live in a time when sleep disorders are very common. Worldwide, 10 to 30% of adults report a variety of sleep disorders. So, today I am going to tell you the 6 most common sleep disorders and their causes.
Sleep disorders are simply defined as a person not getting the quality of sleep they need for day overtime.
Many people do not even have proper knowledge of sleep disorders. Therefore, it may affect twice as many people as currently reported.
So by reading this in its entirety, you will be able to identify the major causes of sleep disorder and whether you have a sleep disorder.
What are the different sleep disorders?
Below are the 6 most common sleep disorders
1- Sleep apnea
Sleep apnea is an abnormal pause of breathing during your sleep. This can happen several times a night.
If you do not treat sleep apnea properly, it can become a cause of many illnesses for you. You can get hypertension, diabetes, obesity heart failure, stroke, and other cardiovascular diseases as a result of sleep apnea.
There are three main types of sleep apnea. Obstructive sleep apnea, Central sleep apnea, and Complex sleep apnea syndrome.
I am writing another blog in detail about each of these. Therefore, I will not describe them here.
Symptoms of sleep apnea
- Loud snoring
- Gasping for air
- Feeling sleepy
- Shallow breathing
- Tiredness in the daytime
Narcolepsy is another common sleep disorder that affects many people. It is a condition in which you are not able to sleep and wake up at the right time every day.
No matter how hard you try, you may not always be able to sleep or wake up on time. Therefore, excessive daytime sleepiness is the main problem.
The exact cause of narcolepsy is not yet known. But more than 10% of people with it have been diagnosed with Narcolepsy in their family history. Therefore, it is considered to be inherited.
It has also been reported in people who are alcoholics. Therefore, drinking alcohol is a possible cause of this.
Symptoms of Narcolepsy
- Excessive sleepiness
- Frequently Sleep attacks
3- Restless Leg Syndrome
Restless leg syndrome is a sleep disorder that is very common in many people and is not known to many as a disorder.
It is estimated that 5% to 10% of the world’s population has it and found in women, men, and even children.
It is most common in people over 30 years of age. People with restless legs syndrome experience pain and numbness in the legs at night.
During this time, they will always have to move their legs or have someone massage them. So, all these will affect their sleep.
Symptoms of restless legs syndrome
- Unpleasant sensation in legs
- Urge/need to move legs
4- Periodic Limb Movement Disorder
Periodic Limb Movement Disorder is another common sleep disorder. People with this condition may unknowingly move their limbs during sleep.
Many people doubt whether Periodic Limb Movement Disorder and Restless legs syndrome are the same things. But it’s not the same thing.
In the case of restless legs syndrome, people are forced to move their legs and walk with their knowledge. But in the case of periodic limb movement disorder, it happens without them knowing during sleep.
This can happen many times during sleep. Therefore, it causes such people to wake up frequently and lose sleep. So, such people will be more sleep-deprived during the day.
Like narcolepsy, the main cause of periodic limb movement disorder has not yet been identified. But it is more common in people with Parkinson’s disease.
Symptoms of Periodic Limb Movement Disorder
- Jerk/kick legs every 20-40 seconds during sleep
5- Circadian Rythm Sleep Disorders
You have an internal biological clock inside you. That is how you sleep and wake up. Depending on the environment in which you live, this is set in you.
When your lifestyle changes in contrast to this internal clock, it can adversely affect your sleep and wakefulness. This is called Circadian Rythm Sleep Disorders.
The average person’s internal sleep clock is about 11 pm to 7 am. But in many individuals, this may change slightly. When this internal clock becomes misaligned as part of your social clock, it can lead to a sleep disorder.
Insomnia is another sleep disorder that affects most people in the world. It is estimated that about 10% to 60% of the world’s population has it. Therefore, it is a sleep disorder that you may have heard of.
It is a condition in which it is very difficult to fall asleep at night and, when you fall asleep, you wake up very quickly. Such people never get deep sleep. Their sleep is always restless.
Anxiety and stress are the main causes of insomnia. People with insomnia may hate or be afraid of the night. This is because they are anxious and stressed about not getting enough sleep at night.
What causes sleeping disorder?
Sleep disorders are a very common health problem. Many people do not realize that he has a sleep disorder because people do not know much about it.
Sleep is one of the most essential things for a human being. Not getting enough sleep can adversely affect your mental and physical health.
Lack of sufficient sleep destroys the productivity and vitality of many. So, let us see what are the major causes of sleep disorders.
Diseases of Nose
Whatever the disease, it can sometimes affect your sleep. Generally, an allergic reaction can cause you to have a cold and sometimes shortness of breath. This can significantly affect your sleep.
These are considered to be a major cause of sleep disorders. You may have experienced this at times when you have a cold.
Pain in any part of the body can cause sleep disorders. Pain due to injuries or fractures in the body can cause you to lose sleep. You can experience this if your arm, leg, or any part of your body is ever broken.
On days like that, you can’t sleep normally. Therefore, not getting enough sleep for many days can lead to sleep disorders.
Anxiety and Stress
Anxiety and stress are one of the most important causes of sleep disorders. Tensions and anxieties about your work, business, or family can make you stressed and, these kinds of stressful thoughts can ruin your night sound sleep.
So, of course, try to learn more about stress management and methods to overcome anxiety.
Nyctophobia is the excessive fear of the night. It can also be described as an extreme fear of the dark. These kinds of people are afraid to even think about being at night, even during day time.
Fear of nightmare
Fear of nightmare is a fear that causes many people to lose sleep. Some people think of a nightmare they have seen before and still do not sleep for fear of seeing such things in their sleep.
These types of people choose to sleep in the morning instead of sleeping at night. This will affect their work and happy life during the day. It is the leading cause of sleep disorders in many people.
How can I solve my sleeping problem naturally?
A healthy person needs to get 6 to 8 hours of sleep a day. Sleep greatly affects your mental and physical health. So let’s see how to solve sleep problems without the help of medication or without taking medication.
Set a Regular Time to Sleep and Wake Up
The first thing you need to do to get a good night’s sleep is to set a regular time for sleeping and waking up. You may find it a little difficult in the first place. But you can do it if you work hard for a few days.
So once you can set it up then, be sure to continue with it later. This is something that will greatly help your sleep.
Avoid Stimulus that Destroying your Sleep
There is a lot of stimuli that can ruin your sleep like tea, coffee, alcohol, and cigarettes. All of these should be avoided at least 4 hours before bedtime.
Do not use a mobile phone, watch TV, or even read a book after going to bed. Of course, using a mobile phone and watching TV should be avoided at least 1 hour before bedtime.
Because; the light coming from them will ruin your sleep.
Regular exercise is a factor that can help improve your sleep quality. Exercising mainly in the morning will give you a good night’s sleep. But doing exercises that are too hard after 5 pm can adversely affect your sleep.
If you do not have time to exercise in the morning, you can do it in the evening. However, if you are doing exercises like weight training, try to do it in the morning as much as possible.
Practice Meditation or Breathing Exercises
Another thing you can do to get good sleep is meditation or breathing exercises. Both of these can enhance the quality of your sleep. If you can not fall asleep at night, inhale slowly and exhale very slowly.
Your body will be tight when you inhale and, your body will be very relaxed when you exhale. Doing this many times will normalize your heart rate and give you a good night’s sleep.
What is the most natural position to sleep?
People sleep in many different positions. Some are lying on one side, some are lying on their backs, and some are lying on their stomachs. The first two are the best sleeping positions.
The first position in which you should never sleep is to lie down on your stomach. When lying down like that, you are more likely to get more strain and injuries to your neck.
So you can choose any of the first two sleep positions. My favorite and prefer for you is the first position that, leaning on one side. Of these, leaning to the right is best for your health.
What to drink sleep faster?
Pure milk is the best drink you can drink before going to bed to get a good night’s sleep. Milk contains a lot of amino acids tryptophan.
This tryptophan converts to melatonin, the hormone that helps you sleep, and you get more sleep.
There may be some people who do not like to drink milk. If you are one of them, you can add some healthy ingredients to milk and drink it. You can mix strawberries, bananas, ashwagandha, Cinnamon with milk.
The Bottom Line
Sleep is a foremost part of your life. Rest is very important for our body and mind which does a lot of mental and physical work daily. As such, sleep is a time of rest that you should give to your body and mind.
Therefore, in this blog, I have talked about the different types of sleep disorders that are common in people. Which of these sleep disorders do you suffer from?