Posts Tagged ‘sleep patterns’
If you are one of the millions of folks who regularly revolve their working shifts and are in effect working when their body wants to rest, you may notice that you feel more and more drowsy during your night work shifts and unable to sleep during the daytime although you may feel very tired. These symptoms of sleepiness and insomnia are a condition termed either shift work or circadian rhythm sleep disorders, that can also bring on other health related problems like frequent headaches, having difficulty focusing and no energy. Read on for several pointers on what you can do to ease the symptoms of this sleep disorder.
The most obvious remedy is to try to modify your work schedule to hours that are more sociable. By working at night, you are upsetting your body’s internal clock, called the circadian rhythm, which regulates itself with the rising and setting of the sun to know when it is time to wake and sleep respectively. Shift work pushes your body into an abnormal state of working when it should be asleep and sleeping when it would ordinarily be awake. This is the reason that you feel drowsy during the night and then cannot fall asleep during the day although you are very tired. Therefore, if possible, it is in your best interests to have a chat with your work supervisor to see if shift changes can be made.
Here are some sleep strategies for shift workers that you may like to try. If you must work your shift, it is advisable to keep away from caffeinated beverages while you are working, and particularly right before you go to sleep. Caffeine dries the airways, and might act as a stimulus for a while, but will cause you to feel even more tired and groggy after the buzz wears off. This could cause sleep apnea syndrome in many people, not to mention excessive snoring. So, endeavor to drink fruit juices, or ask your doctor about natural supplements you can take while you work.
Shift work sleep disorder may additionally mean that you are sleepy-eyed during the day, even if you use this time for rest before your work shift. If you have narcolepsy, which is thought to be caused by the brains inability to adapt to natural sleep wake cycles, you may notice that you are doing things without remembering, or having vivid dreams while you are not in sleep mode. Your body may also be in a slight state of paralysis when you are trying to wake up, which is an indicator that shift work sleep disorder may be your problem.
Maintaining a record of your work schedules and sleep patterns is ordinarily sufficient information for your physician to make a proper diagnosis. However, for on-going sleep problems or if an underlying sleep disorder is suspected, you might be asked to keep a sleep journal in which you keep a record of your sleeping habits. You should also attempt to keep a regular sleep schedule, even on your days off or at weekends. If you think they may be helpful, ask your physician about medications such as Ritalin or Melotonin. It is important that you do not try and self diagnose your problem as it may be something more than a shift work sleep disorder.
Music can help a person relax and fall asleep and is good to try if you have insomnia or sleep disorder.
A sleep disorder (somnipathy) is any disruption in the sleep patterns of an individual. While some sleep problems may leave you feeling unrefreshed, a number of symptoms are more severe including excessive sleepiness, snor¬ing, difficulty falling asleep during normal sleeping hours and abnormal be¬haviors such as restless leg syndrome. There are even disorders that cause you to get too much sleep. The most well known disorder being insomnia.
Insomnia may mean you have a hard time going to sleep or that you have a hard time staying asleep. Usually, you will know if you are experiencing insomnia because you will remember tossing and turning or being awake at night.
Insomniacs typically complain of being unable to close their eyes or “rest their mind” for more than a few minutes at a time.
Insomnia can be caused by fear, stress, anxiety, medications, herbs, caffeine, depression, or other mental conditions and sometimes occurs for no apparent reason. An overactive mind or physical pain may also be causes. Finding the underlying cause of insomnia is usually necessary to cure it.
There are many methods to relax at night so you can fall asleep easily. One relaxation technique is practiced by tensing certain muscle groups and then totally relaxing them. A relaxation method that calls for an individual to repeat a set of visualizations to induce a state of relaxation.
Concentration on an object of thought or awareness that can calm and relax the body and mind is another good technique. Being aware of and managing the amount of stress in your life can allow you to more easily relax at night when it’s time to sleep.
Stimulus Control therapy reassociates the bed and bed¬room with sleeping by limiting the amount of time spent in the bedroom for non-sleep activities. So move the TV, computer and office out of the bedroom.
Reduce the use of stimulants and depressants and avoid¬ing big meals just before bed can help reduce the risk of insomnia episodes.
These alternative treatments can have an extremely calming effect on your nervous system.
Progressive Muscle Relaxation (PMR)
Autogenic training
Meditation
Stress management
Stimulus control
Diet management
Acupuncture, acupressure, and massage
Music playing softly in the bedroom can also help, especially after soaking in a warm bath. There are many ways to relax and insomnia is mostly caused by not being able to relax and turn the mind off, when it is time to go to sleep.
Need suggestions on how to help your dog sleep better when your dog is experiencing problems sleeping at night? This is a rather common problem seen most frequently in older dogs. When the lights go out, your dog may wander around the house and become generally restless and uneasy. If your dog is used to sleeping in the same room with you, this can cause disturbance in the sleep patterns of both of you. Is there a solution?
Step1 – Give your dog his own space.
Establish a sleeping area for your dog in a room with a comfortable temperature. Dogs tend to become restless if they’re too hot. Ideally, your dog should have an enclosed area to sleep in since dogs tend to feel more secure when in a smaller space. You may want to buy a dog igloo or cage that has a roof for added security. Encourage your dog to lie down on his bed at the same time each night and give him a small treat and praise when he does.
Step2 – Give your dog daily exercise.
A brisk walk early in the day for at least thirty minutes can help your dog release excess nervous energy which may contribute to doggy insomnia. Exercise also causes natural endorphin release which gives your dog a sense of well being and may help him to feel more secure. Don’t walk your dog too close to bedtime since this may further aggravate sleep problems.
Step3 – Provide sensory aids.
Dogs with declining vision may feel more comfortable if a small light is placed by their sleeping area to make them feel more secure and less isolated. Dogs with hearing problems may benefit from the sounds of soothing music coming from a radio. This added sensory stimulus can make a significant difference in your dog’s ability to sleep.
Step4 – Give a bedtime massage.
Give your dog a soothing, fifteen minute massage around bedtime. This can help to calm your dog and make him feel more secure. There are a variety of videos and books that show the exact procedure for doing this.
Sleep problems in dogs can often be resolved by making a few simple changes to his sleeping quarters and this can mean better sleep for the whole family.