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6 Ways to Prevent Sleep Disorder When You're Stuck at Home

by Erica Lorenzo Brand and Lifestyle Consultant

Sleep plays a vital role in the body—giving it the means to rest, repair, and recharge for various activities during the day. However, stress from current events, the need to avoid any risks of infection, and the call to self-isolate make getting a good night's rest a challenge for many people.

While stress can be a big factor in missing sleep, regularly having sleepless nights can signal something more concerning: sleep disorders.

Common Symptoms of Sleep Disorders

The best way to determine if you're suffering from a sleep disorder is to pay close attention to how you feel, both during the day and before bed. Make sure to keep a record on your smartphone or a diary better to monitor the frequency and intensity of these symptoms. Should you need to consult with a doctor, these notes may come in handy to describe your situation better.

If you are experiencing any of these symptoms regularly, you may suffer from a sleep disorder.

Physical symptoms include:

● Falling asleep during the day

● Daytime fatigue

● Taking frequent naps

● Struggling to stay awake while sitting still, reading, or watching something

● Slowed or delayed reactions

● Sluggishness or lack of energy

● Having a "tired" appearance

● Unusual breathing patterns while asleep

● Unusual or unpleasant movements while asleep

● Unusual or unpleasant urges to move while falling asleep

Mental symptoms include:

● Irritability

● Anxiety

● Depression

● Inability to control emotions

● Lack of concentration

Types of Sleep Disorders

Several types of sleep disorders may be caused by underlying health conditions. Some of the common sleep disorders are:

● Insomnia

Insomnia is the inability to fall or remain asleep. Possible causes of insomnia include stress, certain medications, hormones, or digestive problems. Insomnia can also be a symptom of other medical conditions. This sleep disorder is normally classified into one of three types:

o Chronic - Insomnia occurs regularly for at least a month

o Intermittent - It occurs periodically

o Transient - Insomnia lasts for a few nights at a time

● Sleep apnea

This sleep disorder is characterized by pauses in breathing during sleep, resulting in frequent wakings and a lowered oxygen intake.

There are two types of sleep apnea: obstructive, wherein an obstruction or a narrow airway stops the airflow, and central, where the problem lies in the connection between the brain and the muscles associated with breathing. Sleep apnea is a serious medical condition that can be life-threatening if left untreated.

● Restless leg syndrome (RLS)

Restless leg syndrome (RLS) is caused by an overwhelming need to move one's legs (or arms) while lying down or resting, possibly due to uncomfortable, tingly, aching, or creeping sensations.

● Narcolepsy

This sleep disorder involves excessive and uncontrollable "sleep attacks" that occur while awake. People suffering from narcolepsy may feel extremely tired and fall asleep at anytime without warning. This can happen while talking, working, or even driving.

● Delayed sleep phase disorder

This occurs when the biological clock is significantly delayed. Individuals with delayed sleep phase disorder sleep and wake up later than others. As a result, they struggle to keep routines and commitments during normal waking hours.

● Shift work sleep disorder

Shift work sleep disorder occurs when the biological clock and working hours are out of sync. These work schedules result in people going against the body's natural circadian rhythms, forcing themselves to work during typical sleeping hours and sleep when the body wants to wake up. These result in poor quality sleep and can affect overall productivity.

How to Prevent Sleep Disorders at Home

Depending on your disorder, you may need to see a doctor to treat and prevent it properly. Alongside this, you can try the following methods to help prevent sleep disorders or reduce their instances:

● Develop a bedtime routine

A bedtime routine can help prepare both your mind and body for sleep. Incorporate light, soothing activities like reading or meditation. Keep your bedroom quiet, dark, and cool, and avoid blue light from screens at least an hour before bedtime. Avoid heavy meals and water intake before going to bed.

● Create a sleep-wake schedule

Waking up and going to sleep at the same time every day can help train the body's biological clock to follow the same schedule. It also serves to improve the quality of sleep you're getting.

● Manage mental health

Stress and anxiety can contribute to keeping you awake at night. Engage in stress management techniques like communicating with loved ones and practicing mindfulness during waking hours.

Avoid dwelling on stressful or negative thoughts during bedtime, and instead, set aside time in the day to process them. Seek the help of a psychologist or therapist if stress and anxiety are becoming too difficult to manage and affecting your sleep.

● Return to sleep when you wake up at night

If you find it difficult to return to sleep after briefly waking up, focus on breathing or other relaxation techniques. If a stressful or worrying thought wakes you up, take note of it in your diary or phone and deal with it during working hours.

● Change eating habits

Healthier eating habits can significantly improve your sleep quality. Add more fish and vegetables to your diet. Reduce sugar intake and eat smaller, low-carbohydrate meals before bedtime. Avoid the intake of caffeine and alcohol four to six hours before going to sleep.

● Make lifestyle changes

Small but impactful lifestyle changes can make all the difference in getting a good night's rest. Things like staying active through stretching and regular exercise, reducing the use of substances like tobacco and alcohol, and avoiding naps anytime later than 3 P.M. are just some ways to modify your day-to-day life.

A Restful Sleep for a Healthy Body

Sleep disorders can leave you physically and mentally tired and affect your daily routine and overall condition. Identifying your type of sleep disorder and taking the necessary steps to reduce and prevent sleep loss is the key to overcoming this obstacle. You can rest, recreate, and recharge with the right treatment—whether from natural remedies or medical help—in no time.