in this article:
60% of the male population suffers from snoring, that is, chronic snoring. As far as women are concerned, the percentage is about 40%. Caused by overweight or enlarged tonsils, it can be treated with natural remedies. Let’s find out better.
What is snoring?
When the opinions of people who share sleep with the subject are not enough, you can still refer to symptoms that accompany snoring and also occur during the daytime. A distinctive feature is daytime somnolence and other factors that indicate poor quality of rest as persistent headaches, poor concentration, difficult walking, arrhythmia and hypertension.
There may be so many causes that cause snoring. One of these is the age, due to the progressive relaxation of the tissues. Another triggering factor is overweight: the accumulated adipose around the first airways hampers the passage of the air, making it even tighter. There are also causes related to the person and its characteristics that may be palate soft, tonsils or enlarged adenoids, all limiting causes of the respiratory tract.
Snoring may also depend on the morphology of the nose. Even deviated nasal septum or certain allergies can cause snoring. Alcohol abuse and some medicines affect the nervous system and muscle reaction. In some cases, it may be useful to review the position where you sleep to prevent supine mode pushing because of severity.
Snoring is considered to be one of many sleep disturbances, manifested as an annoying sound associated with breathing activity. Each of us can occasionally snore, but if the phenomenon occurs frequently, it can affect the quality of sleep and duration, as well as bothering their family members or roommates. Snoring may lead to an inadequate duration of nighttime rest and alerting you to an obvious feeling of fatigue during the day. Identifying the cause of the phenomenon is the first step to remedy the situation.
For the snoring itself, causes can be multiple and vary from one subject to another. The phenomenon can be attributed to the presence of organic tissues within the nasal cavity or throat that tend to vibrate, since it is softer or more flexible than normal. Even the position that the tongue assumes during rest can be a factor not to be underestimated.
Noise is generated when, while sleeping, air is hindered from being able to escape freely from the nasal cavities and mouth. A partial nose-level obstruction could be caused by a nasal septic detachment. Obstacles inside the nose or mouth lead to the air passage channels shrinking and this is the cause of the noise that is felt from the outside.
Among the most common factors that may affect the passage of air from the mouth and the nasal cavities during sleep are:
With age advancing the tissues inside the nasal cavities and throat relax, with particular reference to the muscles. This does not allow the breath to flow freely and cause noise.
Narrow throat, dilated adenoids and palatoschis (a palate malformation, which appears as a more or less extensive slit of the front of the hard palate) can be considered as the cause of snoring determined by the individual physical constitution. In men, air passage channels are also tighter. Even being overweight and poor muscle tone are considered factors not to be underestimated.
From banal colds, sinusitis, to nasal septal defect, problems with the nostrils and partial obstructions of the respiratory tract of various kinds are among the factors that can contribute to the occurrence of the snoring phenomenon.
The position you take during your sleep is important. Those who snore should not sleep on their backs, as such a posture brings internal tissues to the throat to relax and partly block the respiratory tract. From this noise is generated.
Smoking, alcohol and medicines
Smoking, alcoholic beverages, and certain types of medication can contribute to accentuating the phenomenon, as these substances can contribute to a greater relaxation of the muscles, with the above-mentioned consequences.
Why do people snore
Causes are attributable to the difficulty of passing of the airflow during breathing, which may be due to the presence of adenoids and enlarged tonsils, a nasal seepage deviation or the secretion of high levels of respiratory secretions. Frequently, snoring is a consequence of loss of tone of the soft palate muscles, including those of the nose, and consequent reduction of the airways; for this reason the phenomenon is frequent in older age. They can obstruct the nasal cavities and also determine nasal polyps, regular rupture, rhinitis and sinusitis.
Snoring is a typical symptom of nighttime apnoea, characterized by relaxation of the throat muscles and upper airways during sleep, with barriers to air passage. Predisposing factors are obesity (especially if excess fat deposits around the neck), alcohol consumption, the use of sedative drugs, macroglossia and retrogression (presence of a small chin and rearward displacement ).
Otorhinolaryngology evaluation can determine the origin of this manifestation. In the most severe cases, surgery may be indicated to restore proper ventilation and remove the causes of the obstruction (e.g. adenoidectomy, tonsillectomy or settoplasty). Look for another symptom associated with snoring to narrow down the list of possible causes: achondroplasia, hypertrophic adenoids, adenoiditis, respiratory allergies, night apnoea, pharyngotonsillitis, fire of saint anthony, influence, mastoiditis, obesity, take the barotraumatics, nasal polyps, cold, rhinitis, pickwick syndrome, sinusitis, tonsillitis.
Snoring is a common problem that can sometimes cause major concerns. It’s a shame that snoring is not noticeable anymore because it is usually possible to do something for snoring, while snoring can cause disruption in breathing.
It is true that if you sleep badly, if you snore and have breathing stops, you are at greater risk of heart attack than if you do not. However, it is important to remember that there are many other factors that affect the risk of myocardial infarction. For example, hereditary factors., smoking., hypertension,, diabetes., high cholesterol and too little physical activity. This is what the doctor usually investigates in a person seeking snoring problems.
It is common to have sleep problems associated with snoring, or having snoring as an annoying side effect of such sleep disturbances. Usually there is nothing you need to worry about. It is not dangerous to have a night when you do not get too much sleep. But if you sleep for too little night after night, get tired, feel bad and work worse in everyday life, you may need help in getting better sleep.
Sleep is needed for the brain and body to recover. Adults usually sleep between six and nine hours a night. You usually do not have to worry about getting too little sleep occasionally. It is common and not dangerous to have a night when you sleep badly or not at all. If it’s a single night, you can feel tired and less creative the following day, but most people still manage everyday tasks. Sleep usually returns to the usual pattern by itself. But if you sleep for too little night after night you may be tired, feel bad and work worse in everyday life.
Important measure of adequate sleep is how hot you are and how you work in everyday life. For example, those with sleep insufficiency may get harder to cope with your everyday tasks, to remember things and to concentrate. It’s also common for you to fall asleep in situations when you are passive, for example watching TV, sitting in a meeting or listening to a lecture. A sign of sleep deprivation may also be that your feelings fluctuate more between different positions and that you overreact in different ways. For example, you may be easier to get angry, sad and irritated compared to when you have enough sleep.
Everyone is awake for several short moments at night but you only remember if you’ve been awake for longer than three to five minutes. It may suffice a few little more awakes a night to experience it as if night sleep has been worse. But sleep may be adequate even in that case.
Fatigue in the morning does not mean that you have been sleeping badly. Sleep has different phases. During these phases, you sometimes sleep deeper and sometimes more superficial. If you are in deep sleep when the alarm clock rings, you feel tired and drowsy and may be harder to wake up. Therefore, you should assess your night’s sleep as you progress later in the day.
Contact a healthcare center if you have long-term insomnia that you cannot handle on your own. Prolonged sleep discomfort is an inconvenience that has lasted for more than four weeks and lasts at least every other night.
Snoring and sleep apnoea
Sleep apnoea means that you have repeated breathing stops when you sleep. It is usually because the tongue falls back into the pharynx and clogs the airflow. Respiratory disturbances disturb sleep and you often get tired of the days. There is effective help to help you breathe as usual when you sleep.
Usually, the respiratory arrest for obstructive sleep apnoea is 20 to 30 seconds long, but sometimes they may last for up to one minute or longer. To be considered as an apnoea, breathing should be at least ten seconds long. If you have a breathing break when you sleep, it’s also common for you to sneak. The snoring does not always have to be loud, but it can also be quieter. When you have recurrent respiratory distress during sleep, you are also disturbed by several short awakening.
You rarely notice that you have breathing stops, but it is often in the immediate vicinity that you notice breathing or snoring.
Other common symptoms of obstructive sleep apnoea are if you:
- Are extra tired in the morning when you wake up
- Have a lump of throat in the morning
- Are tired during the days
- Wake up several times at night and need to urinate
- Have the feeling of not having had a good night’s sleep for a long time.
Children with sleep apnoea may have other inconveniences
Respiratory arrests in obstructive sleep apnoea are usually caused by the tongue falling backwards in the pharynx. Then the air flow to and from the lungs can be blocked completely or partially. If you have overbite, big throat or excessive fat tissue in the throat due to obesity, the inconvenience will be greater. Such snoring is due to the fact that the airways are partially blocked.
The respiratory arrest of obstructive sleep apnoea is due to something that prevents the air’s path. When you have a breathing stop, your body responds in several ways. You get an increased amount of stress hormone adrenaline, the pulse rises, blood pressure rises and oxygenation decreases. That makes you eventually wake up. After each breath, you get an oxygen deficiency in your body. When you start breathing, the acid level will increase again. If you have a lot of breathing breaks during one night, you also have many short awakening. You may not remember that you woke up, but sleep has still been disturbed. Probably these are awakening that causes many with sleep apnoea to be tired during the day.
Sleep apnoea is a risk factor for both high blood pressure and stroke. The increased fatigue also increases the risk of traffic accidents. If you have any other disease at the same time, such as vasospasm, it is especially important that you receive treatment for your breathing stops. Respiratory arrests may worsen the condition.
Snoring is due to a partial obstruction of the upper airways (nose and throat) during sleep; when the obstruction becomes complete the respiration stops and an apnoea is generated. Often, however, is the diagnosis of Obstructive Sleep Apnea Syndrome (known as the OSAS, Obstructive Sleep Apnea Syndrome) that is given if the event repeats a given number of times per hour of sleep. Polysomnography is the examination used to understand the severity of the disorder, which may be of mild, moderate and severe grade. It is performed with a special device (polysound) and the expertise of the otorhinolaryngologist is required. Among other tests for snoring and sleep disturbances your doctor may appoint the following: nasal endoscopy video, video nailoscopy, Muller test, sleep endoscopy.
Sleep apnoea causes
Sleep apnoea may have several reasons.
Obesity is common cause
If you are overweight, you can get fat around the trachea that makes it more difficult for the air to pass to and from the lungs. It increases the likelihood of breathing during sleep. The more obese you are, the more common is sleep apnoea.
Tightness in the throat and airways
If you have a small or reclined lower jaw, called overbite, you may experience tightness the throat and then it will be harder for the air to pass. This is because the tongue is located further behind the pharynx and easier to clog the trachea when you relax and sleep. Large stingers can also make it tight in the throat.
Some diseases may cause sleep apnoea
Some diseases can also make you more easily get sleep apnoea, such as hypothyroidism, which causes you to produce low thyroid hormone production. Sleep apnoea is also common in diabetes.
Alcohol can have a relaxing effect on the muscles of the pharynx, which can also help block airflow, especially if you lie on the back. This can make breathing stops both longer and more often.
Some medications make you more easily get sleep apnoea. There are certain strong pain reliever tablets, sleep pills or soothing medicines that can have the same relaxing effects in the body as alcohol. If you are taking such medicines, tell your doctor if you are looking for care or receiving treatment for your breathing stops.
Enlarged tonsils in children
Tonsils, are two glands that sit on each side of the pharynx in height with the back of the tongue. Tonsils are larger in children and then shrink gradually during the teenage years. Although unusual, some children may become so big that they get too tight in their throats. It is most common when the child is between two and five years, and most often occurs when the child is breathing, has short breathing stops or snores heavily.
Central sleep apnoea
There is an unusual form of sleep apnoea due to the fact that the brain for short periods does not send respiratory signals to the lungs. It is called central sleep apnoea and may occur after stroke or heart failure, but is otherwise very rare.
Having sleep apnoea can affect your life in different ways. Before the diagnosis is complete and treatment is started, it is common for you to sneak. It can disturb both you and people in your vicinity. Most often, sleepiness means that you are tired and sleepless on days without understanding why. This may make you mutilated or extra legal.
For example, if you start using CPAP, it may feel a bit clumsy and you may feel unused to it at first. It requires understanding from the immediate environment, but since the treatment is so effective, there is no problem accepting it. Should you travel away, it is rarely a problem to bring the CPAP equipment, although it may sometimes feel a bit dense. Remember to bring your CPAP or toothbrush if you are hospitalized for, for example, an operation, so you can breathe properly at the hospital.
Nasal strips for snoring
Nasal strips are medical devices primarily used to improve sleep quality in patients who tend to breathe with the mouth (rather than the nose) and those with nasal congestion dependent on allergies or influenza. An excellent remedy against snoring, nasal strips were born to interrupt that vicious circle of oral breathing (hence the knockouts) during the nighttime rest.
Nasal strips consist of two strands of semirigid plastic material: the flexibility of these elastic bands promotes the expansion of nasal passages, a particularly useful effect in the case of ‘closed nose’. To favor adherence to the wings of the nose, the two semi-rigid strips are held together by a special hypoallergenic adhesive. Nasal strips action is purely mechanical, because once applied to the nose, they dilate the nostrils and prevent them from constricting. Nasal strips can be defined as a sort of ‘allarganous’ instrument – the only one on the market – that can help breathe by expanding the wings of the nose.
Nasal strips are also used to improve sleep quality can also be used by athletes during a sports test. The principle of action is always the same: dilating the nasal passages and favoring respiratory reflection, nasal strips can reduce the sense of fatigue because they can increase airflow during the race.
However, this is not to be misunderstood: nasal strips do not improve the performance of the athlete in any way. Although athletes wearing these nasal patches say ‘breathing more easily’, this feeling is entirely subjective. In addition, more than the amount of air reaching the lung alveoli, the main factor limiting athletic performance seems to be the ability of the body to extract more oxygen from inspired air.
The use of nasal strips is extremely simple. Before using them, proper facial cleansing is recommended to facilitate the adhesion of the cerotta nose to the nose. For the same reason, we do not recommend applying face creams for the night as it may reduce adhesion. In the presence of oily skin, before sticking the patch on the nose, it is advisable to use a specific cleanser for this type of skin.
Next, remove the oily film that protects the adhesive and adhere the wax to the wings of the nose (to the root) perfectly. To fix the strip, apply a slight pressure on the sides of the device with the help of your fingers. After waking up, to facilitate removal, it is sufficient to moisten the strip with a little warm water and gently tear it off by lifting the adhesive from the wings. If, after removing the strips, the nose skin appears slightly reddish, red or dry, it is advisable to apply a specific cream to soothe, disagree or nourish the skin.
Nasal strips are not all the same: every kind of strips has been specially designed according to the age of the patient, the problem for which it is used and the type of skin it is intended for.
- Nasal strips for children and adults
- Balsamic or regular strips
- Strips for sensitive skin and normal skin
Nasal strips are not effective for all types of closed dope or nose: when the respiratory difficulty is related to anatomic problems such as nasal septal defect, these medical devices are completely ineffective. Similarly, the strips do not benefit from chronic forms of roncopathy associated with transient breathing (or, more simply, nighttime apnea) sleeping phenomena during sleep. In addition to the cases just described, the use of denasal strips is ineffective or contraindicated in all those pseudo-pathological forms in which the inevitable snoring can only be corrected by means of mininvasive surgery.
To this end, nasal strips should not be used in the following cases:
- Nasal polyps
- Tonsillary hypertrophy / adenoidea
- Respiratory problems caused by obesity
Classic nasal strips are contraindicated in latex allergic subjects: the product casing contains natural rubber latex that could cause severe allergic reactions in sensitive patients.
To take full advantage of the product’s effectiveness, attention must be paid to the correct use of the product. First of all, nasal strips are used and disposed, so they must be thrown into the pumice after use (do not use the nasal patch for more than 12 hours a day).
Nasal strips are not all the same; therefore, we recommend that you prefer those that fit the size of your nose. For this reason, there are available smaller strips for children, and larger nasal patches for adults. Nasal strips should not be applied on wounds, burns or irritations. Before use, it is recommended that you read the package leaflet carefully inside the package. Nasal strips are very beneficial for those who suffer from diving.
Let’s see why:
- They are very simple medical devices to use
- The cost is easily amortized
- They are practical (use and throw)
- They provide immediate relief from the closed nose
- They do not contain drugs
- Reduce snoring problems even in patients with allergies
- Delicately nose the nasal nostrils relieving the feeling of closed nose
- They fit perfectly into the nose thanks to their anatomical shape
- When properly applied, the strips do not detach during night time
- They are easily available in pharmacies and drugstores
This type of strips has nothing to do with a nasal disorder: these instruments are not capable of ‘healing’ snoring because their action is exercised exclusively at the level of the first section of the high respiratory tract. Nasal patches can therefore improve sleep quality by promoting nasal breathing without, however, acting in any way on the cause of snoring.
Natural home remedies for snoring
Sleep on one side
If you realize how the snoring phenomenon is accentuated when you sleep on your back, the simplest solution is to change the position, turning on one side, so that your throat is free.
Change the pillow
Using two pillows or a pillow higher than usual can help keep the airways open and free, supporting the neck and throat. The pillows must be chosen and placed in such a way that the back is laid in a painless or annoying position.
If the cause of your snoring is caused by nasal congestion due to colds or allergies, one of the possible solutions is to make inhalations with water and bicarbonate or essential oils before going to sleep to free the respiratory tract.
Anxiety, stress and agitation can disturb your sleep and accentuate the unwanted phenomenon. In this regard, it is possible to resort to some relaxation techniques to be put in place before going to sleep, so as to encourage a restful sleep and undisturbed rest. Such relaxation techniques can be studied by reading Roberto Fabbroni’s ‘Practical Handbook to Stop Snoring’, which explains simple exercises to be used before bedtime.
Making sure that nasal cavities are free before going to sleep is crucial to avoid snoring, especially if you are aware of being subject to the phenomenon. Blushing your nose simply may not be enough. Therefore, it is possible to use a method for cleaning the nasal cavities that involves the use of salted water and a small tool similar to a teapot, called Neti pot.
If the problem does not apply to the internal tissues of the throat, but an insufficient opening of the nasal cavities, the proper nasal dilators may be useful in improving the situation. Their effectiveness can vary from person to person, depending on the extent and the real causes of the problem.
Alcohol consumption can affect nighttime sleep, making it irregular and ineffective. It can also cause a greater relaxation of the internal tissues in the throat and nostrils, causing more air rubbing against their walls and hence cause the noise.
Smoking may compromise the proper functioning of our respiratory system, promote mucus production and the formation of obstructions at the nasal cavities. It may also be the cause of the appearance of nighttime coughing, which could contribute to an even more disturbed and difficult sleep.
Taking a hot shower before going to sleep, experts believe may help to release the nasal cavities, especially because of the water vapor that will be breathed and that will help dilate them. During the shower you can also clean the nostrils with lukewarm water or rinse with slightly salted water.
Dehydration may be the cause of dryness phenomena affecting the internal membranes of the throat or nose. For this reason, it is recommended to drink simple enough natural water during the day, so that dehydration does not contribute to aggravation of the snoring phenomenon.
Weight loss, if there is extra weight, is essential to fight snoring. A very low calorie diet, based on liquid, is also indicated, according to recent studies by the Swedish Karolinska Institute. It is essential to reduce salt and alcohol.
Plan carefully also with fries, chocolate, and too much seasonings. The amount of cooking, and the quality of the food you choose for dinner are fundamental, as much as the time you decide to consume the day’s last meal, the farthest from the time you are going to bathe the better it is. Hydration is indispensable.
Herbal remedies for snoring
Among the main natural remedies for snoring in phytotherapy is perilla or basil of China (Perilla frutescens) is an aromatic plant belonging to the Lamiacee family, just like the regular basil. The seeds also extract an oil that has been found to be of great importance in natural medicine as it is rich in omega 3 and omega 6 acids and flavonoids. Inhalations with essential oils that open the nasal passages are also beneficial for snoring. If the cause of snoring is overweight, weight-loss herbs that are used in weight-control phytotherapy can be considered.
How to stop snoring: conclusive tips
It’s common to snore more when lying on your back. That’s why it’s good if you can avoid a back condition when you sleep. With some exercise, many people learn to sleep on the side or stomach. There are also various tools to access. One example is to sew a tennis ball on the back of the pyjamas. But there are also ready-made pillows or the like that you are stuck with. A well-sourced healthcare business should be able to help with this. You can also buy aids online.
Sometimes the snoring may also be because the airways are too tight. If so, you can try a nasal dilator. You can buy it at a pharmacy. A model is a soft plastic that you cling to your nose. It allows the nostrils to open more. There are also nasal sweaters that are taped out of the nose, with them do not widen the nostrils as much. It may feel odd at the beginning, but here you can also get used to some exercise.
Sleeping with open mouth makes it easier for you to snore.
In that case, try to put a small strip of surgical tape over the mouth from the nose and to the chin. You can buy the tape at a pharmacy. Also, avoid bending too much on the neck when you are going to sleep. If you bend too much on your neck it will get a lot farther in the throat.
Obesity and alcohol are common causes of snoring.
Many obese can sneak significantly less of just a few pounds of weight loss. Smoking increases the risk of mucous membranes irritating and makes it easier to sneak. If you do not see an improvement with the above tips, you can seek help from a doctor. If your doctor suspects you have sleep apnoea, sleep registration will most probably be appointed to you. This sleep registration can be done at a so-called sleeper or at home with a device that you can borrow. In addition to breathing, snoring is also recorded.
If the mucous membrane is swollen, the doctor may prescribe a special nasal spray that reduces the swelling. If it is really crowded, an operation in the nose may be relevant. Operation of the palate or throat or tonsils can sometimes also be relevant. Especially if you have big almonds or big gums.
The doctor may also suggest a mouthguard.
Such a device projects the lower jaw a few millimeters to make it harder to snore. In most county councils, this is something you have to pay for yourself at your dentist. A mouthguard usually also reduces respiratory arrest. If you need a mouthguard for that reason, the county council is responsible for most of the cost.
If you have many and long respiratory arrests where the blood gets too little oxygen, it may be necessary to use an overpressure mask when you sleep. The mask, which looks like an oxygen mask, connects to an apparatus that controls the pressure in the air you breathe. Even here it may be difficult to sleep at the beginning but it is possible to learn.
If you have trouble sleeping, there are several things you can try to sleep better. A regular life with scheduled meals and sleep at certain times and with regular exercise can prevent sleep problems.
Reduce the stress of your life.
Sleep problems often relate to stress. It is important to think about what the stress is about. If you think your sleep problems are about stress and anxiety, it’s important to try to reduce the activities that cause stress. It may also be good to do things that make the body relax. One way is to start moving more on you. Another is to do relaxation exercises. Practicing mindfulness, conscious presence, is another way to reduce stress.
Regular exercise often makes you sleep better. You feel better, grow more and become naturally tired in the evening when you move regularly. In addition, stress, anxiety and depression reduces when you move, which in turn makes you sleep better. Physical activity is essential for you to feel good, for example, is a 30-60 minute fast walk a day. But biking, swimming, gymnastics, gardening or doing any other everyday motions is just as good. The important thing is to touch you. Adapt to your energy if you are untrained.
Try to lose weight if you snore.
Snoring can interfere with night sleep, both for the snorer and for the one who shares the bedroom with someone snoring. It is more common for you to snore if you have obesity. It’s good to try to lose weight if you are overweight and think it affects sleep.
Only engage in quiet activities before bedtime.
When the body prepares for sleep, it automatically begins to go to sleep. Among other things, body temperature drops and you feel sleepy. Try to keep calm for one to two hours before going to bed. It can be soothing to sit down for a while and enjoy silence. Lying for a while in a hot bath can also help you relax. Write down things you need to remember tomorrow on a note.
Then it’s easier to let go of the next day. The downturn before sleep is interrupted if you ignore the body’s sleep signals and continue to be active. Then you find it hard to fall asleep and have to wait until the body returns to sleep. It may take some hours. If you have a problem with sleep, it’s important to plan your evening and maybe not start new activities just before you go to sleep.
Avoid light in the evening.
The daylight in the morning and day helps to keep your inner rhythm in order. Avoid light late in the evening. During the summer it may be good with a dark blindfold. Even the light from a mobile screen and computer screen or the like can counteract sleep.
Avoid caffeine, nicotine and alcohol.
Avoid coffee, tea, soda or energy drinks six hours before you go to bed. Also try to reduce the amount of caffeine during the daytime. Those who smoke or sniff and who end up with this often improve your sleep.
Take a short during the day.
Many who have a bad night’s sleep want to sleep during the day. But you fall asleep and sleep for a long time, it is affected by the night’s sleep. To get more energy you can try to sleep for a short while of the day. Sleep time can be called nap or powernap. It must not be longer than 30 minutes. If you get into deep sleep, it may take time before you get started and work as usual again. Also, sleep time should not be taken late in the day, reducing the depth of night’s sleep.
Let the bed be a sleeping place.
Try to make the bed in a quiet and relaxing place. Here are some tips on what you can do to teach the brain that the bed is having sleep: Make sure it is dark, quiet and cool where you will sleep. Ideal temperature is 47-50 degrees. If you experience traffic noise or other noise interfering with you, earplugs may help. They are available for purchase at the pharmacy. Do not read work papers in bed, rather, be anywhere else when you work.
Try moving the clock or mobile.
It can increase the stress of watching the watch and seeing how the time for sleep is decreasing, or knowing how long it will be until you get up.
Do not lie sleepless for a long time in bed.
Get up from bed if you have not fallen asleep after half an hour. The bed can in itself become a stress factor if the brain associates it with sleepless hours. Instead of lying awake in bed, you can do something quietly, such as reading or listening to relaxing music. When you feel sleepy, it’s time to go back to bed.
For those who work night.
If you have irregular working hours or work at night may try to sleep for a short while before you start working. It can help prevent the fatigue caused by a night shift.
Minimize jet lag if you travel.
If you travel across multiple time zones, your own daily rhythm can end up in imbalance with local time. You are affected by jet lag. Symptoms are often sleep disturbances, fatigue or overactivity. Other symptoms may be that you get hungry and that you need to go to the bathroom at the ‘wrong’ time of day. Performance capacity decreases during the period of transition. It’s often about three to four days if you’ve traveled to the east coast of the United States, for example.
If you’re going to be away for less than three days, it’s good if you can hold on to the rhythm of the day that applies at home. You can do this by avoiding strong light during the time of the day that you usually sleep. Should you be away for more than three days, you should try to live for the rhythm of the place you have traveled to as soon as possible. You can speed up your adjustment by being awake when it’s bright and eating and socializing at times that match the new daily rhythm.
Get professional help.
There are different treatments you can try. If necessary, you can also get medicines printed on prescription. If your sleep disorders are due to stress, you may need to make different changes in life depending on what the stress is about.
Treatment with cognitive behavioral therapy, CBT.
CBT, is a psychological treatment method that can assist in various types of sleep disorders. The treatment focuses, among other things, on gaining knowledge about what contributes to sleep discomfort and you can work out at home using home assignments. For example, you practice having regular sleep times. You also practice relaxation and thought discontinuation. Thinking is that you learn a technique that stops the thoughts that keep you awake, such as thoughts that worry you. You also reduce the amount of time you sleep to increase sleep need next night. This makes sleep more deep as you fall asleep.
Treatment with drugs.
Sometimes you can get medicines for sleep problems. What drug you get printed depends on which sleep disorder you have. The medicine should be used as shortly as possible. Some medicines cause you to fall asleep quickly while others make you sleep deep all night. At the health center, a doctor can tell you more about which drugs can work for the sleep problems you have.
Weighted blankets have become popular for sleep problems. But it’s unclear if it helps.