Struggling to Fall Asleep? Stress or Illness?

IS IT DIFFICULT FOR YOU TO FALL ASLEEP AT NIGHT? IS IT CAUSED BY STRESS OR A DISEASE? HOW IT CAN BE CURED? LET’S FIND OUT!

Problems with the quantity, timing and quality of sleep are referred to as sleep disorders (or sleep-wake disorders), and can cause distress and functional impairment throughout the day. Sleep-wake disturbances frequently coexist with physical illnesses or other mental health issues like anxiety, depression, or cognitive impairments. Sleep-wake disorders come in a variety of forms, with insomnia being the most prevalent. Other sleep-wake disorders include restless legs syndrome, narcolepsy etc.

Is it triggered by Mental Health Issues?

Yes, sleep disorders can significantly impact mental health. However, the relationship between mental health concerns and sleep disorders is not one-way. For example, sleeplessness can be brought on by anxiety, while sleep patterns can be altered by sadness. Improving mental health can frequently be aided by addressing sleep problems and vice versa. Seeking integrated care from a healthcare provider may be beneficial if you are experiencing problems with both sleep and mental health. Poor or disrupted sleep can contribute to or exacerbate various mental health issues. For Example:

1. Mood Disorders:
   Anxiety and depression are examples of mood disorders that are associated with sleep difficulties. For example, insomnia can exacerbate depressive symptoms and make anxiety more difficult to control.
   
2. Cognitive Function:
   Memory, attention, and decision-making are just a few of the cognitive processes that can be hampered by prolonged sleep deprivation. This may have an adverse effect on mental health in general and raise feelings of tension and annoyance.
   
3. Emotional Control:
   Sleep deprivation might interfere with your capacity to control your emotions, increasing your risk of agitation and emotional instability.
   
4. Psychotic Symptoms:
   People who already have mental health issues are more susceptible to illusions and delusions as a result of acute sleep deprivation.
   

How far Mental Health triggers Sleeping Disorder?

Mental health issues can have a significant impact on sleep disorders in various ways. Here’s how mental health can affect sleep:

1. Anxiety:
   Anxiety often leads to a state where the mind is overly active and alert, making it difficult to relax and fall asleep. It can also cause persistent, distressing thoughts that keep you awake at night.
   
2. Depression:
   Depression commonly disrupts sleep patterns, leading to insomnia (difficulty falling or staying asleep) or hypersomnia (excessive sleepiness). Depression can affect the stages of sleep, reducing sleep and increasing the time spent in lighter sleep stages.
   
3. Stress:
   Prolonged stress raises cortisol levels, which can cause difficulty falling or staying asleep, so interfering with sleep. Stress can make it difficult to unwind, which makes it more difficult to wind down and get ready for bed.
   
4. Bipolar Stress:
   People may have less of a need for sleep during manic or hypomanic episodes, but depression events may result in excessive sleep or insomnia. Bipolar disorder can cause sleep quality to be negatively impacted by interfering with the typical sleep-wake cycle.
   
5. Post Traumatic Disorders:
   They may result in recurrent nightmares or flashbacks that interfere with sleep and wake you up a lot. The inability to unwind and go asleep can result from this ongoing level of alertness.
   
6. Obsessive-compulsive Disorder:
   You may frequently have recurring, upsetting thoughts or compulsions that can make it difficult for you to get asleep. Some OCD sufferers may create rituals relating to sleep that disrupt their regular sleep schedules.
   
7. Psychosis:
   Schizophrenia can cause erratic sleep habits. Some people with the illness also have excessive daytime sleepiness in addition to sleeplessness. Delusions and hallucinations are among the symptoms that can interfere with sleep.
   
8. Eating Disorders:
   Sleep quality can be negatively impacted by nutritional imbalances brought on by eating disorders. For instance, overdo eating or restriction eating can mess with your regular sleep schedule.

How to get better Sleep?

To improve your quality of sleep, you’re advised to modify your sleeping habits. Creating the ideal sleeping environment involves modifying your sleeping habit as part of sleep hygiene. Better sleeping patterns can be achieved by:

1. Establishing a relaxing environment:
   Make sure your bedroom is dark and calm. Use earplugs for noise, such as “white noise,” if noise keeps you awake. Consider using a blackout curtain or sleep mask if light disturbs your sleep.
   
2. Reducing Stress:
   Aim to lower your level of stress just before bed. Try to maintain a to-do list for the task you’re going to do next day. This is beneficial if you have trouble sleeping at night and worry or ponder excessively.
   
3. Refrain from doing anything but Sleeping:
   Avoid using your bedroom for working, eating, or watching TV or movies on your phone.
   
4. Create a consistent Night-time Schedule:
   Establish routines every night before going to bed, such as reading, taking a warm bath, or listening to calming music. Try some meditation or relaxation techniques. Get up at the same time every morning, even on holidays and days off.
   
5. Exercise Regularly:
   Regular exercise is an excellent way to encourage restful sleep. However, if you struggle to fall asleep, avoid exercising within four hours of bedtime. Don’t work out too hard right before bed.

What are the Natural ways to prevent Sleep Disorders?

Preventing sleep disorders naturally involves adopting healthy habits and lifestyle changes that promote good sleep hygiene. Here are some strategies to help prevent sleep disorders:

1. Establish a Consistent Sleep Schedule:
   Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and improves the quality of your sleep.
   
2. Create a Relaxing Bedtime Routine:
   Develop a calming pre-sleep routine, such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. Avoid stimulating activities and screens before bed.
   
3. Maintain a Comfortable Sleep Environment:
   Ensure your bedroom is conducive to sleep. Keep it cool, dark and quiet. Invest in a comfortable mattress and pillows, and use blackout curtains or a white noise machine if needed.
   
4. Limit Exposure to Screens:
   Reduce exposure to blue light from phones, tablets and computers at least an hour before bedtime. Blue light can interfere with the production of melatonin, a hormone that regulates sleep.
   
5. Be Mindful of Food and Drink:
   Avoid large meals, caffeine, and alcohol close to bedtime. Caffeine and alcohol can disrupt sleep, while large meals can cause discomfort and indigestion.
   
6. Stay Active:
   Regular physical activity can help improve sleep quality. Aim for at least 30 minutes of moderate exercise most days of the week. However, avoid vigorous exercise close to bedtime, as it may interfere with your ability to fall asleep.
   
7. Manage Stress and Anxiety:
   Practice stress-reducing techniques such as mindfulness, yoga, or progressive muscle relaxation. Finding healthy ways to cope with stress can prevent it from affecting your sleep.
   
8. Avoid Napping Late in the Day:
   While short naps can be beneficial, long or late afternoon naps can interfere with nighttime sleep. If you need to nap, keep it brief and before 3 p.m.
   
9. Get Exposure to Natural Light:
   Exposure to natural light during the day helps regulate your sleep-wake cycle. Try to spend time outdoors or get natural light exposure in the morning to reinforce your body’s internal clock.
   
10. Monitor Your Sleep Patterns:
    Pay attention to your sleep habits and patterns. If you consistently have trouble falling asleep, staying asleep, or feeling refreshed, consider keeping a sleep diary or using a sleep-tracking app to identify potential issues.
    
11. Limit Fluid Intake before Bed:
    To avoid waking up during the night to use the bathroom, reduce fluid intake in the hour or two before bedtime.

What Foods Promote better Sleep?

Certain foods can promote better sleep by supporting the production of sleep-regulating hormones and providing nutrients that help relax the body. Here are some foods known to aid in improving sleep quality:

1. Cherries:
   Cherries, especially tart cherries, are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Drinking tart cherry juice or eating fresh cherries may help improve sleep quality.
   
2. Almonds:
3. Almonds are rich in magnesium, which plays a role in regulating sleep. Magnesium can help relax muscles and calm the nervous system, making it easier to fall asleep.
   
4. Kiwi:
   Kiwi is high in antioxidants and serotonin, which can improve sleep onset and duration. Eating kiwi before bed has been shown to help with sleep quality in some studies.
   
5. Bananas:
   Bananas contain potassium and magnesium, which help relax muscles. They also provide vitamin B6, which helps convert tryptophan into serotonin, a neurotransmitter that supports sleep.
   
6. Fish:
   Fish like salmon, mackerel, and sardines are high in omega-3 fatty acids and vitamin D. Omega-3s and vitamin D have been linked to improved sleep quality and regulation of sleep-wake cycles.
   
7. Warm Milk:
   Warm milk contains tryptophan, an amino acid that can increase the production of serotonin and melatonin. This can help promote relaxation and improve sleep.
   
8. Herbal Teas:
   Herbal teas like chamomile, valerian root, and peppermint have calming effects and can aid in sleep. Chamomile, in particular, is well-known for its mild sedative properties.
   
9. Oats:
   Oats are a good source of melatonin and complex carbohydrates that can help promote sleep. Eating a small serving of oatmeal before bed can be soothing and help with sleep onset.
   
10. Turkey:
    Turkey is another good source of tryptophan, which helps boost serotonin levels and can aid in sleep. Having a small serving of turkey at dinner might help improve sleep.
    
11. Walnuts:
    Walnuts contain melatonin and omega-3 fatty acids, which can support better sleep. Snacking on a handful of walnuts in the evening may help regulate your sleep patterns.
    
12.  Whole Grains:
    Whole grains like brown rice, quinoa, and whole-grain bread contain magnesium and complex carbohydrates that can help stabilize blood sugar levels and promote better sleep.
    
    Incorporating these foods into your diet, particularly in the evening, can support better sleep. It’s also important to maintain a balanced diet throughout the day and practice good sleep hygiene to maximize the benefits.

Conclusion:

Sleeping disorders have an impact on your life’s quality. Your emotional and physical well-being, academic or professional performance and way of thinking may all be affected. Typical sleep difficulties keep you from obtaining peaceful sleep that you require to perform at your greatest. Consult a healthcare professional without delay if you’re having trouble falling asleep even after adopting habits that are mentioned above. Getting enough sleep is essential to your health and consequently your quality of life.