Sure, you can easily drift off to sleep at night, but then again you can’t remember the last time you’ve had a truly refreshing sleep when you wake up in the morning. A lot of people don’t even view this scenario as weird because they’ve grown accustomed to the fact that since we live in a modern and fast-paced world, nobody seems to feel really rested at all. But the glaring reality is you might already have a sleep disorder and you’re still not aware of it.
There are a lot of factors that may rob you of quality snooze time, leaving you more tired in the morning than you were before hitting the sack. Check out what could be going on between your sheets and how to catch a more restful sleep starting tonight.
Problem #1. You snore a lot.
When you snore, it’s likely that your tongue and throat muscles are constricting your airways, maybe because of the shape of your palate or maybe due to any excess weight that you’re bearing. Although this scenario will likely wake you up when you feel really short of breath, it may not be long enough for you to remember distinctly. A lot of people wake up dozens of times each night due to sleep apnea—a disorder that highly increases the risk for stroke,heart disease and possibly osteoporosis.
What you can do: Try getting checked for sleep apnea. In most cases, a mask and a CPAP machine can help keep your pharynx open by supplying a steady stream of air. To tone down your snoring episodes, try not to roll in your back when you sleep, because this position is likely to make your airway collapse.
Problem #2. You constantly grind your teeth.
Do you often wake-up with a headache or a sore jaw? If yes, then you might have been gnashing your teeth overnight. When you do that, even unconsciously, all that clenching can cause enough pain to interfere with your sleep. Not only that, it also wears down your teeth’s enamel. A lot of experts believe that constant teeth-grinding is being brought forth by stress and anxiety, although taking of antidepressants and having an abnormal bite may also be a factor.
What you can do: Try asking your dentist for a mouth guard. If your teeth-clenching is a result of stress, find other ways to get your anxieties released. It is also important to do a lot of unwinding before jumping to bed so you can drift off in a calm and relaxed state.
Problem #3. Your body clock is off
Not feeling drowsy even in the wee hours of the morning? You could be suffering from Delayed sleep-phase syndrome (DSPS), a disorder that affects about 10% of people who are being treated for insomnia. It involves a glitch in your body that prevents it from producing melatonin—the sleep hormone until 12 midnight or later. A sure sign that you have DSPS is you being a night owl or a late sleeper since probably high school. Remember that if you’re not having at least 7 hours of sleep each night, you’re at greater risk for acquiring high blood pressure and diabetes.
What you can do: Start by improving your sleep hygiene. Reduce your caffeine intake. Avoid playing and tinkering with your gadgets and TV starting at about 90 minutes prior to bedtime. Create a fool-proof winding-down routine. And lastly, get some sun first thing in the morning to aid reset your body’s
circadian rhythm.
Problem #4. Your legs feel jittery during the night
This is what’s aptly referred to as the Restless Legs Syndrome (RLS). RLS is linked to a brain dysfunction that affects how it processes the neurotransmitter dopamine. However in most cases, it can also suggest nutritional deficiency. People who lack iron in their bodies seem to have over-activity in parts of the
brain that can lead to having urges to move the legs.
What you can do: Remedies like taking a bath, having a relaxing massage, or using warm or ice packs can help temporarily, but then again, it’s a must still to speak to a sleep doctor. Most of the time, taking supplements can help relieve this problem.
