Stress is considered by most sleep experts to be the No. 1 cause of short-term sleeping difficulties. Common triggers include school- or job-related pressures, a family or marriage problem, and a serious illness or death in the family. Usually the sleep problem disappears when the stressful situation passes. However, if short term sleep problems such as insomnia aren’t managed properly from the beginning, they can persist long after the original stress has passed.
However, the cost of all those sleepless nights is more than just bad moods and a lack of focus.
Regular poor sleep puts you at risk of serious medical conditions, including obesity, heart disease and diabetes – and it shortens your life expectancy.
Signs and Symptoms of Sleep Disturbance:
- Constant tiredness, from mild to severe
- Irritability, temper and moodiness
- Loss of concentration, and in severe cases memory loss and hallucinations
- Loss of coordination, in severe cases the incidences of auto accidents increases with loss of sleep
Avoid taking them if you can, Thorpysays. But if you feel so tired you can’t function, he says it’s OK to give in to a brief snooze. “But keep it to less than 20 minutes. It will refresh you but won’t take away from sleep later.”
But if you are still finding it difficult to take control of your sleep pattern, try these four tips for bedtime routine.
- Prepare your evening ‘A good night’s sleep is prepared for in advance,’ says sleep specialist Professor Damien Leger. ‘It’s about giving your brain a signal to sleep by gently lowering its activity levels and reducing the noise, light and temperature.’
- Sleeping on your side is beneficial for patients who have obstructive sleep apnea, prone to general snoring, neck and back pain, and for those pregnant. Fletcher said “[S]leeping on one’s side is helpful by mechanically opening up a crowded oropharynx. It also elongates the spine, which helps back pain.”
Your sleeping pose can have a major impact on your slumber—as well as your overall health. Poor p.m. posture could potentially cause back and neck pain, fatigue, sleep apnea, muscle cramping, impaired circulation, headaches, heartburn, tummy troubles, and even premature wrinkles.