Sleep Disorders May Be Addressed Through Lifestyle And Behavioural Changes

A sleep disorder is a lack of quality sleep. Some sleep disorders, if serious enough, may affect the normal physical, mental and emotional functioning.

A lack of quality sleep may disrupt your lifestyle, your work, family and personal relationships.

Causes of sleeping disorder

Some possible causes of sleep problem include:

• hereditary


• side effects of medication


• relationship problems


• due to illness such as bladder problems


• due to respiratory problems


• mental and emotional problems such as depression


• worries such as financial problems


• neurological disorders


• dietary problems


• pregnancy, menstruatuion and menopause


• personality disorder

Symptoms of Sleep problems

• feeling tired and irritable during the day


• unable to focus the mind and concentrate on what you are doing


• slower reaction


• falling asleep during the day even while you are working


• having difficulty in controllng your emotions


• need to frequently drink coffee or caffeinated drinks to stay awake.

Types of sleeping problem

There are several types of sleep problem, but some of the more commonly known are:

• insomnia is the most common of the sleep problems. Insomnia is the inablility to sleep or stay asleep.


• sleep apnea - breathing stops during sleep which can sometimes last for 20-30 sceonds. Sleep apnea may be caused by obesity.


• restless leg syndrome - irresistile urge to move the legs during sleep. Restless leg syndrome may include the upper limbs.


• snoring - caused by a narrowing of the airways during sleep.


• narcolepsy - a person can fall asleep anytime and anywhere without warning.


• parasomnia - characterised by undesirable physical or verbal behaviours like sleep walking.

Sleep disorder treatment

Many common sleep problems can be addressed through lifestyle and behavioural changes, but consult your doctor or a sleep therapist if your sleep does not improve. A personal sleep disorder treatment may include:

• doing daily exercises (but not too close to bedtime).


• having a bedtime routine, like going to bed at the usual time every night.


• do not have heavy snacks before bedtime.


• have a hot choclate or hot milk before bedtime but not coffee or caffeine beverages.


• avoid over stimulating your mind before bedtime like doing crossword puzzles or sudoku before turning in.


• resist the temptation of having naps during the day.


• ensure that your bedroom is conducive for sleeping - eliminate as much light and noise from the bedroom and get the squeaky bed fixed.


• meditate for about 10 minutes before bedtime to de-stress yourself before going to bed.

Regardless of your sleep problem, a consistent sleep routine and improved sleep habits will translate into better sleep over the long term.

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