Three common sleep disorders and health problems related to it

We need a good sleep to get rid of the previous day's mental stress and for a good mood and concentration for the next day.

Most need 7 or 8 hours a night.
Some need less, others more.

There are three common sleep disorders:

• Sleep apnea: the person stops breathing, sometimes hundreds of times a night.
• Sleep deprivation (sleep debt): not getting enough sleep night after night.
• Insomnia: trouble falling asleep or staying asleep. Insomnia can be either temporary or long-term.

Sleep disorders can cause or worsen many problems:

• Feeling sleepy or tired all day.
• Falling asleep when driving or operating machinery.
• Poor memory, concentration and learning.
• Irritability and mood swings.
• More colds and other infections.
• Over the long-term: overweight, high blood pressure, diabetes and heart disease.

Tips to help you

If you can’t fall asleep within 20 minutes try on of them…
• Get up and do something relaxing. Try reading some books or magazine in dim light.
Or sit quietly in the dark until you start to feel sleepy.
• Don’t turn on bright lights, because this tells your body to wake up.
Develop sleep rituals.
• Tell your body that it’s time to sleep by doing the same things every night just before bed.
• Listen to relaxing music, read something light, do few relaxation exercises or take a hot bath.

Don’t watch TV or work in bed.
• Make “Going to bed mean going to sleep.”
• Don’t watch TV in bed (unless it helps you fall asleep in 10 or 15 minutes).
Don’t play video games, make phone calls, answer e-mails, or pay bills in bed.
• You’ll fall asleep faster if you use your bed only for rest, sleep, and intimacy.

Avoid Caffeine and Alcohol hours before going to bed