INTRODUCTION:
Sleep holds a significant part in a biological clock that in in-built in the human body. All the functions of the bodywork in a circadian rhythm and a smooth functioning body needs a specific amount of sleep to work in a harmonious manner. Ideal sleep durations change as per the gender or the age of an individual. Toddlers tend to have frequent naps as compared to grown ups and females need slightly more sleep hours than men.
SLEEP DISORDERS:
Sleep disorders can be labelled as any type of disturbance that can cause alteration or disturbed sleep-in terms of pattern or duration. Medically such disorders are known as insomnia. Every individual can suffer from this disorder at any point of one’s life. Some can experience a short episode known as acute insomnia or a prolonged sleep disorder known as chronic insomnia.
CAUSES OF SLEEP DISORDERS:
There are multiple reasons that can cause sleeplessness. Insomnia is caused because of a complex interplay between external and internal factors such as:
- Environmental factors: poor eating habits, in-disciplined routines, excessive use of gadgets or screen time at bedtime and living in a toxic environment can be labelled as some of the environmental factors that can cause sleeplessness if persistently present.
- Psychological factors: emotional trauma due to any bad experience, stress, depression, neurological deficits that can cause sleeping disorders.
- Physical health related factors: debilitating illnesses, excessive alcoholics, drug or substance abuse and patients on chemotherapy and psychotic drugs often complain of having sleep related disorders.
HOW SLEEP DISORDERS IMPACT PHYSICAL AND MENTAL HEALTH:
Insomnia if not treated or if remains for longer duration or if reoccurs frequently can impact the physical and psychological well being of an individual and can affect the day-to-day performance of any individual. The impacts of insomnia are as follows:
- Mood swings
- Lack of energy (lethargy)
- Inability to concentrate
- Memory issues
- Loss of appetite
- Frequent headaches
- Feeling of being un-well
- Drowsiness
- Dizziness
- Poor motor control
HOW TO CURE SLEEP DISORDERS:
It is very important to cure such insomnia bouts because it can have serious consequences if ignored. Usually, acute episodes resolve on its own but at times intervention is required. Usually start should be from non-pharmacological means (without using UK sleeping pills or any other sleep-inducing medicines).
NON-PHARMACOLOGICAL WAYS TO CURE SLEEP DISORDERS:
Non-pharmacological consists of adapting ways and practicing certain exercises that can help in inducing sleep. Individuals buy sleeping pills UK but one should always start with the psychotherapeutic techniques before consuming any sleeping pills as they have certain side effects and can only be used under supervision and for shortest duration possible.
CBT (cognitive behavioral therapy), breathing exercises, yoga, ensuring sleep hygiene which ensures practicing a disciplined routine in which one sticks to a specific bedtime, no screen time before sleep, and breathing exercises that can help you reduce anxiety and relax and fall asleep.
FOODS THAT CAN HELP OVERCOME SLEEP RELATED DISTURBANCES:
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- NUTS: almonds, cashew, pistachios and walnuts can help in improving sleep because they are a good source of melatonin that helps in regulating the sleep.
- TURKEY: rich in proteins turkey is a rich source of tryptophan which is an amino-acid that is essential for producing melatonin.
- CHAMOMILE TEA: it is a rich source of flavonoids and it also contains apigenin which is an anti-oxidant that binds to the brain receptors and induces sleep and improves sleeplessness.
- FISH: fatty fish are a rich source of vitamin D and omega-3 fatty acid and this combination is highly effective in improving quality of sleep by producing serotonin.
- FRUITS: fruits are low in calories and rich in nutrients, anti-oxidants which helps in reducing inflammation and also improves the quality and duration of sleep.
- FRESH JUICES: fresh juices such as tart cherry source also helps sleepiness and relieving insomnia.
- PASSION FLOWER TEA: studies showed that passion flower extracts when consumed in the form of tea helps in the production of GABA which is an inhibitory neurotransmitter and reduces stress, brain activity and helps in regulating sleep.
White rice and tryptophan rich food sources such as oat meal, bananas and dairy products are also very helpful in inducing and maintaining a good quality sleep.
PHARMACOLOGICAL OPTIONS AVAILABLE TO ADDRESS DISORDERS:
Individuals can buy sleeping pills online through websites such as buy sleeping pills UK, which ensure sleeping pills UK next day delivery.
