5 Things People With Sleeping Disorders Can Do to Enjoy Quality Sleep

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Sleep disorders may present themselves to you unannounced, but there is no need for you to let them stay. Check out these 5 tips on how you can recover from your sleeping disorders and enjoy quality sleep.

#1 Using a weighted blanket

The easiest way for you to get a good night’s sleep without any interruptions is by using a weighted blanket. Often referred to as heavy blankets, these pellet-filled blankets are known for their ability to help tackle various sleeping disorders. They are also capable of reducing stress and anxiety. Using weighted blankets can help you fall asleep a lot faster. If you are having troubles with your sleep, you should try using one of these amazing blankets.

Blanket on a sofa
Photo by Jon Tyson on Unsplash

Weighted blankets use deep pressure stimulation to provide a comfortable feeling. The blanket wraps around the body and exerts a firm but gentle pressure on the body. The exertion of this pressure leads to the release of dopamine and serotonin which combats anxiety. Using these blankets can also help you stay focused after a night of proper sleep.

The deep pressure stimulation also lets weighted blankets help with restless legs. Research suggests that a similar deep pressure approach can work wonders with children and adults suffering from ADHD. All in all, a weighted blanket is like a one-stop solution to all your sleep and anxiety-related problems.

#2 Regulating your diet

While anxiety is often held as the main culprit responsible for our sleep disorders, we also need to take a closer look at what we eat to get a clearer picture.

The food we consume can affect our bodies in a lot of ways. Our physical and mental well-being is heavily dependent on our diet. This, in turn, can also impact our sleep.

Kitchen with big table, bar chairs and kitchen elements
Used with permission of Breeze Giannasio

Food containing too much fat requires a lot more effort by our stomach to digest. The same is the case for spicy foods. Consuming a diet that contains too many of these ingredients, right before bedtime makes it difficult for your body to relax. Thus, you find yourself wide awake. A similar case is observed when you eat too much before going to bed. You should always eat light before turning in for the night.

Intake of too much sugar or late-night snacks can also lead to sleep disorders. Therefore you should seriously consider keeping such intakes in check, especially when you find yourself having trouble falling asleep.

#3 Avoiding caffeine, nicotine, and alcohol

Are you a coffeeholic or a chain-smoker or an alcoholic or all of the above? Do you also have trouble falling asleep? Well, my friend, it turns out that the reason(s) behind your sleeplessness or sleep disorders are staring right at your face.

Kitchen shelf with pictures, plant and jars
Used with permission of Breeze Giannasio

Being addicted to caffeine, nicotine, or alcohol can have serious effects on your sleep. While regulated consumption will not do much damage to your sleep, consuming them frequently or right before going to bed can hamper your sleep. And while recent studies suggest that caffeine is not as harmful as the other two, you should still avoid drinking it after sundown.

#4 Controlling your weight

Obesity can lead to sleep disorders like snoring and sleep apnea. Being overweight disrupts the performance of various functions within our body. The fat that accumulates in an overweight body can create an anomaly in the flow of air. This fat collapses airways and hampers the smooth flow of air moving in and out of our bodies. Such disruptions in the airflow lead to problems like snoring and sleep apnea.

Being overweight can lead to different heart diseases as well. Besides, if you are unable to sleep properly during the night, your obesity will only worsen. So it is like an endless loop. Therefore, the only way out is by controlling your weight. Maintain a healthy and regulated diet, and exercise as much as you can during the day. Get rid of the excess fat in your body before it leads to a fatal situation.

Dining room with black table, leather coated chairs, and black shelfs with books and pictures
Used with permission of Breeze Giannasio

#5 Consulting a professional

Sometimes, no matter how cautious you get or how many changes you bring to your lifestyles, the problems with your sleep will remain. Under such circumstances, you need to consult with a professional.

It can either be a doctor or a therapist, depending on the problems you seem to be facing. They can provide you with medically proven treatment methods after a thorough examination.

Do not opt for sleep or anxiety-relieving medication without the prior consent of a physician. Doing so might put you at more risk. You should also maintain a proper sleep routine and avoid working late into the night frequently. Thanks to Nicki Gabriel for consulting.

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