Three Sleeping Problems and Their Solutions

Have you ever had trouble sleeping in the past? Do you have trouble sleeping now? You’re not alone. Sleeping is something all of us do, but no one likes to talk about it until they have a problem. The problem of not being able to sleep is quite common; in fact, it’s extremely common. There are a lot of things you can do to help fix it.

Sleeping well and getting the right amount of sleep is one of the best things you can do for your health and quality of life. The human body needs 7-8 hours of sleep per day. However, if you are stressed, sleepy, or obese, it could negatively influence the quality of your sleep.

This article discusses three most common sleeping problems and their solutions.

Sleep problems are common. In fact, millions of Americans suffer from the sleeping problem. Fortunately, most of these issues can be easily identified and treated with a few lifestyle changes and home remedies.

Here are three common sleeping problems along with their solutions.

1. Snoring

Snoring is a common problem that affects nearly 90 million American adults — 37 million on a regular basis. Snoring occurs when you can’t move air freely through your nose and throat during sleep, causing the surrounding tissues to vibrate as you breathe. This vibration produces a familiar snoring sound.

Obesity, smoking, excessive alcohol consumption, poor sleep posture, allergies, old age, and sinus infections are all potential causes of snoring.

Solution

Fortunately, there are several easy methods you can use to prevent and treat it:

• Elevate your head while sleeping by 4 inches or more using multiple pillows or an adjustable bed frame
• Sleep on your side rather than on your back to prevent soft tissues in your throat from blocking airways
• Try nasal strips or dilators to keep your nostrils open while sleeping
• Use a humidifier in your bedroom to keep nasal passages moist throughout the night
• Stay hydrated by drinking lots of water

These are some of the solutions that can better help you tackle snoring.

2. Not being able to fall asleep

There are many reasons why it is difficult to fall asleep. For example, an unusual environment or illness may prevent you from falling asleep. Here are some of the most common reasons why you can’t sleep:

1. You’re in a new place or situation
2. You consume too much caffeine
3. You consume alcohol before bedtime
4. You have a lot of stress and anxiety
5. It is too hot/ cold in the room where you sleep
6. It is too bright in your bedroom
7. There are lots of noises around you while sleeping
8. Your bed is uncomfortable
9. You eat too much before bedtime

Solution

Some people can’t fall asleep even though they are tired. This is because the mind becomes a little overactive and keeps us thinking about things. If you have trouble going to sleep at this time, try some of the following strategies to help yourself calm down and sleep:

1. Listen to music that is soothing or relaxing.
2. Try a relaxation tape or CD that guides you through relaxing your muscles from head to toe or teaches you how to meditate.
3. Read something boring like the phone book (preferably about ten years old) or do something that is boring, like counting sheep!
4. Do not watch TV in bed – it will keep you awake and make it difficult for you to fall asleep when you need to later on.
5. Write down your worries in a journal, then put it away for now and go back to it after you have gotten adequate rest. Don’t spend time worrying when there is nothing you can do about it right now anyway.

3. Sleep Apnea

Sleep apnea is a disorder that causes brief interruptions of breathing during sleep. When you have sleep apnea, the breathing pauses can last from a few seconds to minutes. However, they may occur 30 times or more an hour.

Generally, people with this condition snore loudly and often feel tired, even after a full night’s sleep. Sleep apnea occurs in adults and children, but it’s most common in middle-aged adults who are overweight. It’s also more common in people with larger necks.

The pauses in breathing are caused by complete or partial blockage of the upper airway (the nose and throat). A possible sign of sleep apnea is snoring that stops and starts with periods of silence during which you’re not breathing.

The lack of oxygen may cause you to startle awake so that normal breathing starts again. You may be unaware this is happening, but it can lead to excessive daytime sleepiness because your brain and body don’t get enough restful sleep.

If you have signs or symptoms of sleep apnea, see your doctor and get checked out as soon as possible. Sleep apnea can cause serious complications if left untreated, including high blood pressure and heart disease.

Obstructive sleep apnea is the most common type of sleep apnea. It happens when your throat muscles intermittently relax and block your airway during sleep.

Central sleep apnea occurs when your brain doesn’t send proper signals to the muscles that control breathing. As a result, your breathing can pause for 10 to 20 seconds at a time.

Sleep apnea symptoms include excessive daytime sleepiness (hypersomnia) and loud snoring.

Solution

The best treatment for sleep apnea depends on the severity of your disorder, your personal preference, and the results of a sleep study. Most people with sleep apnea feel much better after starting treatment.

Continuous positive airway pressure (CPAP)

CPAP is considered the gold standard for treating obstructive sleep apnea. It’s a mask-like device that fits over your nose and mouth. CPAP provides a constant stream of air that helps keep your breathing passages open while you sleep.

Mandibular repositioning devices

These custom-made mouthpieces fit like orthodontic braces and gently reposition your lower jaw and tongue to help maintain an open upper airway. This device is also called an oral appliance or mandibular advancement device (MAD).

Surgery

Many types of surgery can be performed to remove obstructions from the airway or further open your airway by enlarging it. These surgeries can include:

• Removing enlarged tonsils or adenoids, if they’re causing obstruction
• Repositioning the jawbones to widen the airway
• Removing throat tissue that blocks the airway
• Implants in the tongue to prevent it from blocking the throat

You should never ignore consulting your doctor regarding your sleep problems. An expert physician can better help you after seeing your health condition.

Other sleeping problems include Restless Leg Syndrome, Insomnia, Narcolepsy, Parasomnia, Night Terrors, Nightmares, Tossing and Turning, Narcolepsy, REM Behavior Disorder, Sleep Walking, and Sleep Talking.