What is sleep?Sleep is a complex biological process. While you are sleeping, you are unconscious, but your brain and body functions are still active. They are doing a number of important jobs that help you stay healthy and function at your best. So when you don't get enough quality sleep, it does more than just make you feel tired. It can affect your physical and mental health, thinking, and daily functioning.What are sleep disorders?Sleep disorders are conditions that disturb your normal sleep patterns. There are more than 80 different sleep disorders. Some major types includeInsomnia - being unable to fall asleep and stay asleep. This is the most common sleep disorder.Sleep apnea - a breathing disorder in which you stop breathing for 10 seconds or more during sleepRestless leg syndrome (RLS) - a tingling or prickly sensation in your legs, along with a powerful urge to move themHypersomnia - being unable to stay awake during the day. This includes narcolepsy, which causes extreme daytime sleepiness.Circadian rhythm disorders - problems with the sleep-wake cycle. They make you unable to sleep and wake at the right times.Parasomnia - acting in unusual ways while falling asleep, sleeping, or waking from sleep, such as walking, talking, or eatingSome people who feel tired during the day have a true sleep disorder. But for others, the real problem is not allowing enough time for sleep. It's important to get enough sleep every night. The amount of sleep you need depends on several factors, including your age, lifestyle, health, and whether you have been getting enough sleep recently. Most adults need about 7-8 hours each night.What causes sleep disorders?There are different causes for different sleep disorders, includingOther conditions, such as heart disease, lung disease, nerve disorders, and painMental illnesses, including depression and anxietyMedicinesGeneticsSometimes the cause is unknown.There are also some factors that can contribute to sleep problems, includingCaffeine and alcoholAn irregular schedule, such as working the night shiftAging. As people age, they often get less sleep or spend less time in the deep, restful stage of sleep. They are also more easily awakened.What are the symptoms of sleep disorders?The symptoms of sleep disorders depend on the specific disorder. Some signs that you may have a sleep disorder include thatYou regularly take more than 30 minutes each night to fall asleepYou regularly wake up several times each night and then have trouble falling back to sleep, or you wake up too early in the morningYou often feel sleepy during the day, take frequent naps, or fall asleep at the wrong times during the dayYour bed partner says that when you sleep, you snore loudly, snort, gasp, make choking sounds, or stop breathing for short periodsYou have creeping, tingling, or crawling feelings in your legs or arms that are relieved by moving or massaging them, especially in the evening and when trying to fall asleepYour bed partner notices that your legs or arms jerk often during sleepYou have vivid, dreamlike experiences while falling asleep or dozingYou have episodes of sudden muscle weakness when you are angry or fearful, or when you laughYou feel as though you cannot move when you first wake upHow are sleep disorders diagnosed?To make a diagnosis, your health care provider will use your medical history, your sleep history, and a physical exam. You may also have a sleep study (polysomnogram). The most common types of sleep studies monitor and record data about your body during a full night of sleep. The data includesBrain wave changesEye movementsBreathing rateBlood pressureHeart rate and electrical activity of the heart and other musclesOther types of sleep studies may check how quickly you fall asleep during daytime naps or whether you are able to stay awake and alert during the day.What are the treatments for sleep disorders?Treatments for sleep disorders depend on which disorder you have. They may includeGood sleep habits and other lifestyle changes, such as a healthy diet and exerciseCognitive behavioral therapy or relaxation techniques to reduce anxiety about getting enough sleepCPAP (continuous positive airway pressure) machine for sleep apneaBright light therapy (in the morning)Medicines, including sleeping pills. Usually, providers recommend that you use sleeping pills for a short period of time.Natural products, such as melatonin. These products may help some people but are generally for short-term use. Make sure to check with your health care provider before you take any of them.
Home Remedies for Cannot Sleep
Eat a small bowl of tart cherries (not the sweet variety) or before bedtime. Or, drink a glass of tart cherry juice. Warm baths can also relax your body.
Consume 2 Kiwi fruit one hour before you want to sleep.
Mechanism - boost levels of serotonin