Question

Explain the most common reasons why people may be having problems sleeping? And provide at least three concrete non-pharmaceutical suggestions to improve the quality of sleep.

Answer 1

A) Most common reasons behind sleep problems

Sleep problems or disorders can be of varied types, such as insomnia, snoring, restless legs syndrome, sleep apnea, parasomnia, narcolepsy and others. While there are some medical conditions that lead to a few of these problems, others may be caused by certain psychological or physical issues.

Following are the most common reasons why people face problems sleeping or getting quality sleep:

• Anxiety and stress: Mood disorders or stress and anxiety are the very common reasons of not getting proper sleep. However, added factors may play a role, depending on the kind and severity of the sleep problem.
• Nightmares or somnambulism: Sometimes, stress or mood disorders may not show a direct impact but lead to nightmares or sleepwalking problem/somnambulism. These problems further disturb one’s sleep regularly.
• Respiratory problems: People may not be able to sleep well or sleep at all due to extreme cold, any allergy or respiratory problems. These problems affect breathing and lead to nose/head blockages. This further causes restlessness and loss of sleep, as the person can’t feel relaxed.
• Severe pain: Temporary or permanent pain in any part of the body directly impacts sleep. Whether it is due to stomach ache, persistent headache or chromic fibromyalgia pain, the person may not be able to sleep well.
• Frequent urination: This problem is called nocturia, which causes sleep loss as the person keeps waking up at night for urination. Bedwetting may also cause the same.
• Jetlag: Travelers usually face jetlag that may snatch their sleep, even if they are very tired post travel.
• Medications and caffeinated drinks: People on certain medications may face bodily discomfort, leading to sleep loss. Having caffeinated drinks like coffee, before one goes to sleep, can also be a common cause of sleep problems.
• Disturbed lifestyle or life: There are many personal, professional and social issues that can give someone stress or depression. A disturbed lifestyle involving incorrect habits, such as sleeping during the day or exercising at night, may also affect the quality of sleep and lead to sleep problems.

B) 3 non-pharmaceutical suggestions to improve sleep quality

If sleep is hampered on a regular basis, it is important to take corrective actions. Here are three concrete suggestions that can boost sleep without depending on medication:

1. Lifestyle changes: As random lifestyle plays a significant role in disturbing one’s sleep, it is useful to start by changing it positively. For example, the person should try to remain calm and relaxed, while drinking more water and less of caffeinated and carbonated drinks. They should cut down their sugar intake and avoid foods having bad carbohydrates. More of vegetables can be included in one’s diet. They must also stick to a sleeping routine and wake up on time to sleep on time again.
2. Stress management: It is critical to stay away from stress in order to get good sleep. To manage stress, one can practice breathing techniques and meditation. They should exercise regularly to keep their body and mind healthy. Additionally, one can practice yoga and spend some time with them, doing certain activities that make them happy. For example, they can go for spa, shopping or sport. Such activities will help them relax and boost up their mental power to handle stress in a better way. Thus, they will be able to get a relaxed sleep at night.
3. Improving sleep conditions: Mind needs to be prepared to sleep well. To do this, one should ensure that the sleeping conditions are right. For instance, the bedroom should be dark and cool enough to not cause discomfort. The sleeping room should also be airy, smelling good, and quiet. The person must switch off any gadgets so there is no disturbance. Additionally, a warm bed and comfy mattress are critical to have. If soothing music helps, one can play it to aid sleep.

Thus, there may be several reasons behind sleeping problems. However, one can correct many of these by making some lifestyle and environmental changes to reduce stress and discomfort while sleeping.