AL SHIFA CLINIC KARACHI

Syed Intisar Hussain

Around 30% to 48% of older adults experience sleep disorders. You can avoid sleep deprivation through sleep meditation and other methods explained at Meri Sehat.

Sleep Tips: How to Sleep Better?

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Madeeha Syed

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Can't Go To Sleep? Here’s Why And How To Fix It

Overview

You&rsquo;re lying in bed, trying to fall asleep. You&rsquo;ve tried everything: reading a book, taking a bath, meditating, nothing seems to work. If this sounds like you, don&rsquo;t worry, I&rsquo;m here to help. In this article, we&rsquo;ll explore some of the most common reasons why people can&rsquo;t fall asleep and what you can do about them. 
&nbsp;

trick your body into sleeping

It&rsquo;s hard to shut down the mind, but if you can allow yourself to be free of all thoughts, worries and overthinking, it&rsquo;s easier to get a good night&rsquo;s sleep. This is why meditation has become so popular as a way to relax and clear your mind.

If you are having trouble going to sleep at night because you have too much on your mind, try focusing on relaxing exercises, such as taking deep breaths for 10 minutes or listening to calming music before bedtime.

If you feel like there is simply too much for your mind to process before bedtime, try not to think about anything at all until after midnight (or whenever you plan on falling asleep). That means no worrying about things that happened earlier in the day or what needs doing tomorrow morning&mdash;just let everything go until it&#39;s time for bed!

&nbsp;

Your environment can also influence the quality of your sleep. If you are sharing a bed with a partner who snores, or have pets that are noisy at night, this can affect your ability to get into REM and deep sleep stages of sleep. If you suffer from these problems, try to keep your pets out during night time.

&nbsp;

If you nap during the day, this can make it harder to fall asleep at night. This is because napping reduces your total sleep time and delays your internal circadian rhythm. In other words, it makes for a long period of time with reduced sleep quality and quantity, which makes falling asleep at night even more difficult.

Napping during the day also makes you feel groggy when it&rsquo;s time to go to bed. It&rsquo;s like drinking coffee in the morning. Once the caffeine has worn off, you may find yourself struggling to stay awake until lunchtime, instead of the usual 3pm!

If you want an afternoon nap but don&rsquo;t want these side effects on your nighttime slumber, consider power naps (naps lasting between 15 minutes and 1 hour), instead of full-on snoozing sessions (which can last longer than 90 minutes). Naps are great if they help improve alertness or performance, however, they shouldn&#39;t be used as a substitute for nighttime sleep if that&rsquo;s what you need most!

&nbsp;

You may have heard that it&#39;s important to go to bed at the same time every night and wake up at the same time every morning. This is true, but even more important is your schedule on weekends and weekdays. If you get enough sleep every night, then it doesn&rsquo;t matter if you sleep in on Saturdays or stay up late on Sundays, your body will adjust to these changes when they happen.&nbsp;

However, if you&rsquo;re not getting enough sleep overall, especially if it&rsquo;s because of inconsistent nighttime habits, then your body might have trouble adjusting to irregular schedules.

&nbsp;

Imagine this scenario: you go to bed at 10pm as usual, but you&rsquo;re not tired. You try and get comfortable, but you can&rsquo;t stop thinking about all of the things that happened during the day &mdash; the conversations you had with colleagues, how much work is left to do tomorrow, or what your friends are doing right now. You start worrying about them and then feel guilty because they don&rsquo;t have time for a phone call when they could be sleeping.&nbsp;

Then another thought pops into your head: did I switch off my iron? Should I check? Now we all know that checking whether an appliance is turned off isn&rsquo;t going to help us sleep any better than worrying if our friends are safe (unless there&rsquo;s a fire nearby somewhere), but this process repeats itself over and over again until suddenly, it&rsquo;s 2am, and there&rsquo;s no hope for rest tonight either!

So how can we avoid these situations? The key is finding something else, anything else, to occupy our minds instead of keeping track of every single little thing that crosses our minds throughout the day.

&nbsp;

Pillow size is another important consideration. Your pillow should be firm enough to support your head and neck, but soft enough to mold around your head and neck as you sleep. A proper pillow will also allow you to keep your spine in alignment while sleeping on either side or on your back, which helps with good posture.

If you have been using the same old pillows for years, it may be time for an upgrade. If a new pillow doesn&rsquo;t work right away, try adjusting its height (keep adding or removing stuffing) until you find one that works for you 
&nbsp;

Don&rsquo;t forget about the other side of the bed - do not share a bed with someone if that person snores heavily. Snoring can really affect quality of life. If a partner snores loudly enough at night that it keeps other people awake or keeps them from getting enough sleep themselves, then this could lead to fights between couples over who gets up earlier so they don&rsquo;t disturb their spouse&#39;s slumber. This problem can be resolved by setting up separate bedrooms for each person or getting rid of noisy beds altogether by buying two twin mattresses instead!

&nbsp;

If you can&rsquo;t get to sleep, it could be for any number of reasons. There are a lot of things that can keep you from drifting off into blissful slumber.

<ul>
	<li>You have too much going on. If there&rsquo;s something weighing on your mind, or if you&rsquo;re in an environment that&rsquo;s too stimulating (like a loud restaurant or party), try taking a moment to reflect on everything that&rsquo;s stressing you out and how it might affect your sleep quality. Try jotting down some notes and setting aside time tomorrow to talk over those issues with someone else so they&rsquo;re not still bothering you when it&rsquo;s bedtime.</li>
	<li>You napped during the day or had too much caffeine/food/alcohol before bedtime. When we nap during the day, we tend to wake up feeling more alert than usual, and while this can be helpful if we have somewhere important to go after work and need the extra boost, it can also hinder our ability to fall asleep at night when all we want is rest.</li>
	<li>Your sleep schedule is off-kilter or irregularly shifted throughout the week due to travel changes etcetera. This will make it harder for us humans whose bodies are programmed over thousands of years by evolution just like all animals&rsquo; bodies, except ours has evolved way faster so now sometimes ours needs work done on them sometimes too. Thus, needing proper rest does matter, so here are some tips. 
	&nbsp;</li>
</ul>

If you are listening to music, watching TV, or playing video games, shut it off! Your brain may be losing focus and this makes it hard for you to sleep.

If you can&rsquo;t sleep, get up and do something else before going back to bed. The more time spent lying awake in bed the more difficult it becomes to fall asleep again.

&nbsp;

On a personal note, I have always <a href="https://merisehat.pk/article/are-you-sleeping-on-your-sleep-cycle" target="_blank">struggled with sleeping</a>. When I was younger, I had to have my mom read me bedtime stories to help me fall asleep and would still be up way past midnight reading under my covers. These days, it&rsquo;s not as bad but there are still nights where my mind won&rsquo;t shut off and I find myself lying awake for hours. Sometimes it&rsquo;s because of something that happened earlier in the day or week; other times it&#39;s just a matter of getting enough rest.

As you can imagine, this can be frustrating when you want nothing more than to turn off your brain and go to sleep! But there are ways you can get better at falling asleep faster, and even staying asleep all night long if you want.

&nbsp;

Bottom Line

If you have tried all of these tricks and still can&rsquo;t sleep, there&rsquo;s nothing left to do but wait it out! Just remember, sometimes things happen in life that are out of our control. If you are lying there tossing and turning, just try to breathe deeply and stay calm. It may take some time for us humans to get back into a <a href="https://merisehat.pk/article/are-you-sleeping-on-your-sleep-cycle">regular sleeping cycle</a> again, so don&rsquo;t be discouraged if you&rsquo;re stuck in bed all day without any hope of going anywhere else anytime soon!

Umna Salah

Are You Sleeping On Your Sleep Cycle?

The circadian rhythm is the internal biological clock that regulates the sleeping-and-waking time of every person. This rhythm is controlled based on the sleep-wake cycle, which is also called the light-dark cycle, and it&rsquo;s present in almost all life forms.&nbsp;

Additionally, the circadian rhythm is related to many physiological processes like mood, metabolism, body temperature, hormone secretion and more. Therefore, having a good sleep and waking up at the right time has many health benefits for all people.

The circadian rhythm refers to the physical and mental changes that occur within an organism throughout an approximately 24-hour cycle. This cycle is controlled by signals sent from various parts of the brain to control functions like body temperature, hormone secretion and more. 
&nbsp;

Circadian Rhythm

When you don&rsquo;t sleep enough or at appropriate times during the day (for example: staying up late on weekdays), this can throw off your circadian rhythm&nbsp; and affect your energy levels during waking hours too!

You may be asking yourself, why is sleeping on time so important? Well, there are many reasons for this. First of all, sleeping has a lot of benefits for the body and mind.

<ul>
	<li>Sleep As A&nbsp;Time For The Body To Rejuvenate: When you sleep your brain stops sending signals to your muscles and organs telling them what to do. This allows them to rest and recover from the day&rsquo;s activities. 
	&nbsp;</li>
	<li>Sleep As A&nbsp;Time For The Mind To Relax: While you&rsquo;re asleep, you don&rsquo;t think about anything or anyone else but yourself and your own needs. This can help reduce stress levels when done consistently with other relaxation methods (such as meditation). 
	&nbsp;</li>
	<li>Importance Of Sleep In Children: Children need at least 10 hours of sleep each night because they still have developing brains which require proper rest in order to grow properly into young adults who will eventually be able to function independently without assistance from parents or guardians. 
	&nbsp;</li>
</ul>

The first sleep is probably the most important part of the entire sleep cycle because it helps people fall asleep faster and have a longer rest throughout the night.&nbsp;

If a person doesn&rsquo;t get enough sleep during the first part of the night, that can have consequences during daytime as well. Some people may be more prone to falling asleep faster with two separate sleeps instead of one long one. This phenomenon is called &ldquo;first sleep&rdquo; or &ldquo;second wind&rdquo; and it occurs in humans as well as other organisms including fruit flies, rats and mice. 
&nbsp;

Lack of sleep can lead to a variety of health problems. The following are some common ailments that have been linked to a lack of sleep:

<ul>
	<li>Headaches</li>
	<li><a href="https://merisehat.pk/disease/depression">Depression</a> and <a href="https://merisehat.pk/disease/anxiety">anxiety</a></li>
	<li>Weight gain and obesity (insulin resistance)</li>
	<li>Memory loss and cognitive impairment</li>
	<li><a href="https://merisehat.pk/disease/diabetes-type-1-and-2">Diabetes type II (pre-diabetes</a>)</li>
	<li>Heart disease 
	&nbsp;</li>
</ul>

The Circadian Rhythm is an internal clock that tells your body when to sleep and when to wake up. Disrupting this clock may not seem to cause a lot of damage right now but overtime, the damage accumulates and starts showing up when it is too late.&nbsp;

The concept of beauty sleep is somewhat related to maintaining a good circadian rhythm. While you are sleep, your body takes this time to undo the daily damage done to your cells. In this case, the blood flow supplies the key nutrient to your exhausted cells. The same is the case with your other organs, they take the time to reset and repair.&nbsp; 
&nbsp;

Our body gets used to when we sleep so much that we immediately start feeling tired regardless of our hectic or slow day. Ignoring this signal causes your brain and body to work overtime during their off hours. Think of your own productivity levels when you have to work overtime in your office, you are just pushing yourself without energy to somehow get the work done and go back home as early as possible. Our bodies are no less than a machine that needs their time off in a timely manner.&nbsp;

Circadian rhythm is an important part of our life as it regulates our sleeping and waking time. If you want better health and well-being, make sure you have enough sleep at night and wake up on time in the morning. This will help your body recover from stress caused by work or school during daytime so that you can function better throughout the day.

Online Consultation

Iqra Mazhar

Back Pain And Sleep Problems - What’s The Connection?

Introduction

Back pain and <a href="https://merisehat.pk/article/are-you-sleeping-on-your-sleep-cycle">sleep</a> problems can be a vicious cycle. However, there are ways to alleviate both issues and promote better overall health.

&nbsp;

Understanding the link between Back Pain and Sleep Issues

Back pain and sleep problems are two of the most common health issues that affect millions of people worldwide.

In particular, low back pain, which is considered a primary cause of disability worldwide, is a widespread condition and it affects individuals of all ages<a href="#accordion">[3]</a>. Based on the 2015 Global Burden of Disease Study, the global prevalence of activity-limiting low back pain was 7.3%, which means approximately 540 million individuals were affected at any given time<a href="#accordion">[3]</a>.

Low back pain is more likely to occur in individuals who have certain lifestyle habits, such as engaging in physically demanding occupations, smoking, and having low levels of physical activity.

Back pain and sleep issues are often interconnected, with one affecting the other. When a person suffers from back pain, it can be challenging to get a good night&#39;s sleep. The lack of sleep can then exacerbate the pain, leading to a vicious cycle of pain and sleeplessness. Lack of sleep can also affect mood and energy levels, making it harder to cope with pain. 
&nbsp;

<h5>Understanding Back Pain</h5>

Back pain is a common problem that can be caused by a variety of factors, including injury, poor posture, and aging. The pain can range from mild discomfort to severe. Moreover, it can be localized or radiating to other areas of the body.

Some common symptoms of back pain include stiffness, muscle spasms, and difficulty moving or standing.

A study conducted on 9,611 participants using cross-sectional methodology has shown that inadequate sleep duration and poor sleep quality are linked to low back pain<a href="#accordion">[1]</a>. 
&nbsp;

<h5>Understanding Sleep Problems</h5>

Sleep problems can be caused by a variety of factors, including stress, anxiety, depression, and physical pain.

When a person experiences back pain, falling asleep and staying asleep can be difficult. Certain sleep disorders like sleep apnea can also cause back pain due to abnormal sleeping positions. 
&nbsp;

Fortunately, several strategies can improve both back pain and sleep problems. Here are some tips: 
&nbsp;

<ol>
	<li>
	<h5>Exercise</h5>
	</li>
</ol>

Regular exercise, especially low-impact activities, like walking, swimming, or yoga, can help strengthen the muscles supporting the spine and improve overall fitness. This can help reduce back pain and improve sleep quality. 
&nbsp;

<ol start="2">
	<li>
	<h5>Improve The Sleep Environment</h5>
	</li>
</ol>

Make sure the mattress, pillows, and bedding are comfortable and supportive. Keep the bedroom dark, quiet, and cool, and limit screen exposure before bedtime. Here are some additional tips for better sleep patterns with back aches. 
&nbsp;

Choosing The Right Mattress And Pillow

<ul>
	<li>Use a supportive mattress</li>
	<li>Use a cervical or ergonomic pillow to support and align the neck and spine 
	&nbsp;</li>
</ul>

Sleep Position

<ul>
	<li>Avoid sleeping on the stomach</li>
	<li>Place a pillow between the knees when sleeping on the side</li>
	<li>Use a pillow to support the spine when sleeping on the back 
	&nbsp;</li>
</ul>

Practice Good Sleep Hygiene

<ul>
	<li>Develop a consistent sleep routine, i.e., going to bed and waking up at approximately the same time every day.</li>
	<li>Avoid caffeine and nicotine in the hours leading up to bedtime</li>
	<li>Avoid large meals close to bedtime 
	&nbsp;</li>
</ul>

<ol start="3">
	<li>
	<h5>Try Relaxation Techniques</h5>
	</li>
</ol>

Meditation, deep breathing, or progressive muscle relaxation can help reduce stress and promote relaxation, which can help improve sleep quality and reduce back pain. 
&nbsp;

<ol start="4">
	<li>
	<h5>Consider Physical Therapy</h5>
	</li>
</ol>

A physical therapist can help develop an exercise program tailored to the individual needs of the person to help reduce pain and improve flexibility. 
&nbsp;

<ol start="5">
	<li>
	<h5>Consider Alternative Therapies</h5>
	</li>
</ol>

Acupuncture, chiropractic care, or massage therapy may also help reduce back pain and improve sleep quality. However, it&rsquo;s important to consult a healthcare professional before trying any alternative therapies. 
&nbsp;

<ol start="6">
	<li>
	<h5>Manage Stress</h5>
	</li>
</ol>

Stress can exacerbate back pain and disrupt sleep, so find ways to manage stress. This includes scheduling a specific time of the day to worry about everything going on in life.

Another technique is to form a habit of journaling. Writing down worries, especially anything that triggers anxiety before sleep, helps them get out in the open so that it can be addressed.

Moreover, a to-do list for the following day can help instill a sense of achievement as well as deal with all the worries before bedtime. 
&nbsp;

Conclusion

Back pain and sleep problems are two of the most common health issues that affect people worldwide. These issues are often interconnected, with one affecting the other. Practicing good sleep hygiene, using proper sleeping positions, engaging in regular exercise, stretching before bed, and seeking professional help can improve both back pain and sleep problems. Remember, caring for the body is essential for a healthy and fulfilling life. 
&nbsp;

Key Takeaways

<ul>
	<li>Back pain can make it difficult to get comfortable in bed, leading to sleep problems.</li>
	<li>Poor sleep can worsen back pain by causing muscle tension and reducing the body&#39;s ability to heal and repair itself.</li>
	<li>Common causes of back pain and sleep problems include poor sleeping posture, an uncomfortable mattress, a sedentary lifestyle, stress, and medical conditions.</li>
	<li>To improve sleep and reduce back pain, it&#39;s important to prioritize healthy sleep habits and address any underlying issues.</li>
</ul>

[1] Murase K, Tabara Y, Ito H, et al. Knee Pain and Low Back Pain Additively Disturb Sleep in the General Population: A Cross-Sectional Analysis of the Nagahama Study. PLoS One. 2015;10(10):e0140058. Published 2015 Oct 7. doi:10.1371/journal.pone.0140058.

[2] Vos T, Allen C, Arora M, et al. Global, regional, and national incidence, prevalence, and years lived with disability for 310 diseases and injuries, 1990–2015: A systematic analysis for the global burden of disease study 2015. The Lancet. 2016;388(10053):1545-1602. doi:10.1016/s0140-6736(16)31678-6.

[3] Hartvigsen J, Hancock MJ, Kongsted A, et al. What low back pain is and why we need to pay attention. The Lancet. 2018;391(10137):2356-2367. doi:10.1016/s0140-6736(18)30480-x.

Neelam Asad

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Shame: The Most Toxic Emotion

Shame is an unpleasant emotion in which you feel inadequate, powerless, worthless and have negative thoughts about yourself. Our personal insecurities, secrets, mistakes and judgement can all lead to it. It’s more common in women and adolescents since they are burdened by so many expectations, rules and judgments.&nbsp;In her book, Atlas of Heart, Brené Brown describes shame as, “The intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love, belonging, and connection.”It is such a universal emotion and experienced across all cultures and social backgrounds that our first reaction is to side step the discussion as the mention of shame alone can make us feel uncomfortable in our skin.&nbsp;Shame is not as openly talked about as it should be, given its prevalence and negative impact. This is how it simmers and becomes bigger than it needs to be.&nbsp;Brené Brown, the American author who dedicated much of her career to studying shame, much to her peers’ and mentors’ chagrin, also says that it needs three things to fester: secrecy, silence and judgement.&nbsp;It then tends to hide behind other behaviours that are adapted to compensate for persistent feelings of inadequacy. Some people become perpetually rude and defensive in order to hide their shame.&nbsp;

Where does Shame Come from?

&nbsp;Every society has a certain set of rules for how to behave and even though they might not be right, they get ingrained into us from our childhood.&nbsp;

This means we associate certain behaviours and ways of being with intense feelings of guilt and shame simply because they aren&rsquo;t the norm.&nbsp;

People can and will publicly lash out at you for not sticking by these rules. However, most of the time, only perceived or imagined judgement is enough to make us feel this terrible emotion.&nbsp;

People who experience chronic and persistent feelings of shame might benefit from revisiting their childhood and how they were raised. The origins of this emotion can almost always be tied back to past experiences of feeling criticised and rejected by those around us.&nbsp; 
&nbsp;

If, while growing up, you were constantly criticised and told that your behaviour is wrong and harmful to others, no matter how true or false it was, chances are that you internalised it.&nbsp;

This leads to shame associated with the self where the individual starts viewing themselves in a negative light and as someone who is prone to doing the wrong thing hence incurring the judgement and wrath of the people around them.&nbsp;

Children also tend to internalise anything negative that happens to them as their own fault. They believe it&rsquo;s something about them that needs to be changed or that there is something wrong with them. This can also lead to immense shame where it becomes a part of their core identity.&nbsp;

Why is this an issue? Shame can have an everlasting negative impact and can ruin your life in all kinds of ways.&nbsp;

 
It can be toxic and destructive to you in the following ways:&nbsp;

<ul>
	<li>Leads to a pessimistic view of the world and your own future.&nbsp;</li>
	<li>You end up suffering from self-critical thinking where nothing is ever good enough.&nbsp;</li>
	<li>You might get caught up ruminating constantly about past mistakes and slights.&nbsp;</li>
	<li>You&rsquo;d be prone to underestimating yourself and your abilities.</li>
	<li>A lack of empathy, as all of the focus is shifted inwards instead of engaging fully with other people.&nbsp;</li>
	<li>Leaning towards social withdrawal to reduce the number of incidents that might lead to shame.&nbsp;</li>
	<li>You start suffering from feelings of powerlessness and helplessness.</li>
	<li>You might have physical symptoms such as upset stomachs and nausea.&nbsp;</li>
	<li>It can lead to feelings of numbness and a lack of connection with others.&nbsp;</li>
	<li>You are prone to hypervigilance and excessive self-consciousness.</li>
	<li>Irritability, impulsivity and moodiness.</li>
	<li>Much more likely to indulge in self-destructive behaviours such as substance abuse.&nbsp;</li>
	<li>Leads to excessive defensiveness.</li>
	<li>Risk avoidance and hence lack of growth opportunities. There is a feeling of being overwhelmed by the challenges of life.</li>
	<li>Self-sabotaging relationships and opportunities.</li>
	<li>Settling for the bare minimum since asking for more makes one feel uncomfortable.&nbsp;</li>
	<li>Misrepresentation of oneself to others in order to hide the underlying feelings of inadequacy.&nbsp;</li>
	<li>Not standing up for yourself when wronged.&nbsp;</li>
	<li>Constantly comparing oneself with others.</li>
	<li>Highly dependent on external validation. 
	&nbsp;</li>
</ul>

The problem with shame is that it turns our entire focus inwards and we end up painting ourselves in a negative light. When you are engrossed in these feelings of self-pity you are less inclined to make any changes in your behaviour or form meaningful connections.&nbsp;

Research has shown that shame is highly correlated with addiction, depression, bullying, aggression, suicide, <a href="https://merisehat.pk/disease/binge-eating-disorder">eating disorders</a>, social anxiety, personality disorders and low self-esteem.&nbsp;

On the other hand, people with better self-esteem tend to experience less shame. It can also lead to developing a defeatist attitude about life. Instead of viewing mistakes as natural mishaps that can be corrected they view their entire self negatively. This can be quite debilitating and attack one&rsquo;s sense of self.&nbsp; 
&nbsp;

Even though it has been found to serve an evolutionary purpose as well where individuals tightly adhering to the pre-set norms of the group (or the pack) ensured increased chances of survival.&nbsp;

However, in the modern world we don&rsquo;t need to adhere to every single tradition and convention. Most of these expectations are unrealistic and contrary to each other and you can never please everyone across the board.&nbsp;

If you have been told to &lsquo;be yourself&rsquo; and then criticised for it in the same breath then you know how it feels.&nbsp; 
&nbsp;

How to Deal with it?

Brené Brown’s Shame Resilience Theory (SRT) can help you deal with this toxic emotion:&nbsp; <ul><li>Acknowledge and recognise the feeling of shame no matter how tiny or big.&nbsp;</li><li>Work through it constructively, avoiding self-criticism and learn from the experience.&nbsp;</li><li>Build more meaningful connections.&nbsp; </li></ul>It’s not a switch you can flip off, but rather, it’s a whole process where you are expected to move through your feelings of shame and work with resilience, empathy, self-compassion and mindfulness to come out on the other side unscathed.&nbsp;However, if it’s still overwhelming and affecting your daily life to the point of paralysis then it might be time to seek professional help.&nbsp;

Dr. Safia Mehmood

Understanding And Managing Common Sleep Disorders Such As Insomnia And Sleep Apnea

<a href="https://merisehat.pk/article/how-you-sleep">Sleep </a>is a fundamental aspect of our well-being, providing us with the necessary rest and rejuvenation to function optimally. Unfortunately, many individuals experience sleep disorders that disrupt their ability to obtain quality sleep. Two of the most common sleep disorders are <a href="https://merisehat.pk/disease/insomnia">insomnia and sleep</a> apnea. In this article, we will delve into the causes, symptoms, diagnosis, and management strategies for these conditions. 
&nbsp;

Insomnia

Insomnia refers to a persistent difficulty in falling asleep, staying asleep, or experiencing restful sleep. It can have various causes, including stress, anxiety, depression, medications, medical conditions, or poor sleep hygiene. Insomnia can be classified into two types: acute insomnia, which lasts for a short duration, typically triggered by a stressful event, and chronic insomnia, which persists for at least three nights a week for three months or longer.

Symptoms of insomnia may include difficulty falling asleep, waking up frequently during the night, waking up too early in the morning, feeling tired upon waking, daytime sleepiness, irritability, and difficulty concentrating. 
&nbsp;

<h5>Diagnosis</h5>

To diagnose insomnia, healthcare professionals typically rely on a thorough evaluation of the patient&#39;s medical history, sleep patterns, and symptoms. They may also employ sleep logs or actigraphy, a method of monitoring sleep-wake patterns using a wristwatch-like device. In some cases, a sleep study, known as a polysomnography, may be recommended to rule out other underlying sleep disorders. 
&nbsp;

<h5>Management</h5>

The management of insomnia involves both non-pharmacological and pharmacological approaches. Non-pharmacological interventions include improving sleep hygiene practices, such as establishing a regular sleep schedule, creating a comfortable sleep environment, avoiding stimulating activities before bedtime, and managing stress through relaxation techniques or therapy. Cognitive-behavioral therapy for insomnia (CBT-I) is a highly effective psychological intervention that helps individuals address the underlying thoughts and behaviors that contribute to sleep difficulties.

In some cases, short-term use of prescription sleep aids or over-the-counter sleep aids may be recommended, but their long-term use should be avoided due to the risk of dependence. It&#39;s important to consult with a healthcare professional to determine the most appropriate treatment plan based on individual circumstances. 
&nbsp;

Sleep Apnea

Sleep apnea is a sleep disorder characterized by interruptions in breathing during sleep. The most common type of sleep apnea is obstructive sleep apnea (OSA), where the airway becomes partially or completely blocked, leading to reduced airflow and repeated episodes of shallow breathing or complete cessation of breathing. <a href="https://merisehat.pk/disease/sleep-apnea-91">Central sleep apnea (CSA)</a> is less common and occurs when the brain fails to send proper signals to the muscles responsible for breathing.

Symptoms of sleep apnea may include loud snoring, gasping or choking during sleep, daytime sleepiness, <a href="https://merisehat.pk/disease/cluster-headaches">morning headaches</a>, difficulty concentrating, irritability, and restless sleep. 
&nbsp;

<h5>Diagnosis</h5>

If sleep apnea is suspected, a sleep study is usually conducted to confirm the diagnosis. A polysomnography is the gold standard for diagnosing sleep apnea and involves monitoring various physiological parameters during sleep, including brain waves, eye movements, muscle activity, heart rate, and breathing patterns. 
&nbsp;

<h5>Management</h5>

The management of sleep apnea can vary depending on the severity and underlying causes. Lifestyle modifications such as weight loss, regular exercise, avoiding alcohol and sedatives, and sleeping on the side instead of the back can help alleviate symptoms in some cases.

Continuous positive airway pressure (CPAP) therapy is the most common and effective treatment for moderate to severe obstructive sleep apnea. It involves wearing a mask over the nose or nose and mouth during sleep, which delivers a continuous flow of air to keep the airway open. Other treatment options include oral appliances that reposition the jaw and tongue, and in some cases, surgery may be recommended to remove obstructions in the airway.

For central sleep apnea, addressing the underlying medical conditions, such as heart failure or neurological disorders, is crucial. Treatment options may include medications to stabilize breathing patterns or the use of adaptive servo-ventilation devices that provide positive pressure to support breathing.

It&#39;s important to consult with a sleep specialist or healthcare professional to determine the most appropriate treatment plan based on the individual&#39;s specific needs and circumstances. 
&nbsp;

Insomnia and sleep apnea are common sleep disorders that can significantly impact an individual&#39;s quality of life and overall health. Understanding the causes, symptoms, diagnosis, and management strategies for these conditions is essential in ensuring effective treatment and improved sleep.

Non-pharmacological interventions, such as improving sleep hygiene, implementing relaxation techniques, and adopting cognitive-behavioral therapy, are crucial for managing insomnia. In the case of sleep apnea, lifestyle modifications, CPAP therapy, oral appliances, and, in severe cases, surgery may be necessary.

Seeking professional help from sleep specialists, such as sleep medicine physicians or pulmonologists, can provide a comprehensive evaluation and personalized treatment plan. By addressing these sleep disorders effectively, individuals can regain control over their sleep patterns, enhance their overall well-being, and improve their daily functioning.

&nbsp;

Why Do You Feel Sleepy All Day Long?

Sleep is a part of our human design that gives our body that much-needed rest from the hustle bustle of everyday life. It’s supposed to be restorative and re-energizes you for a new day. Unfortunately, however, some of us struggle with this exact thing.&nbsp;Instead of reaping the benefits sleep is supposed to provide us, we wake up tired and exhausted, wanting to either hit the snooze button or just go right back to bed again.&nbsp;Occasionally waking up tired is not a cause for concern, but if it’s been like this for as long as you can remember and now it feels like you’re running on fumes, it might be wise to take a look at why this is happening.&nbsp;

Sleep Inertia

One common reason for feeling tired right after waking up could be sleep inertia. This means that you continue to feel groggy after you have gotten up as it takes your body a little while to adjust to the waking state. It can last for over 15 to 60 minutes, but can last longer for some people.&nbsp;

Having sleep inertia leads to having slower motor and cognitive skills and can be annoying for those who need to be on high alert as soon as they wake up such as a security guard or an on-call doctor. We don&rsquo;t really understand why this happens but it&rsquo;s postulated that our prefrontal cortex, part of the brain that controls higher mental functions, takes a while to come back online after waking up.&nbsp;

Our bodies also ensure we wake up naturally by slowly releasing cortisol into the system at the end of the sleep cycle. This allows all your organs to get acclimated to the waking state and <a href="https://merisehat.pk/page/sehat-scan/">your blood pressure</a> and breathing get to slowly adjust as well.&nbsp;

However, when a loud alarm wakes us up, it can happen when you are in deep sleep. This means you never get enough time to adjust and are thrust into consciousness all of a sudden. This is another reason why it feels like you didn&rsquo;t catch a wink all night even after you have gotten enough sleep.&nbsp; 
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Gastric Reflux

It’s entirely possible that you simply didn’t get enough sleep. This could be due to reflux that gets exacerbated upon lying down flat and is the reason behind a whole night of tossing and turning. Other than visiting your GI specialist you can tackle this issue by sleeping with more than one pillow under your head, by sleeping on your side and also by avoiding heavy meals right before bed.&nbsp;

Bad Sleep Hygiene

Bad sleep hygiene is common and is the leading cause behind why some folks don’t ever feel fully rested no matter how much sleep they get. Sleep hygiene refers to healthy practices associated with bedtime such as turning down bright lights, avoiding tea, coffee and bright screens and not taking any naps throughout the day. This ensures your body naturally shuts off at bedtime instead of a whole night of disrupted sleep.&nbsp;

Other Medical Causes

Other reasons for waking up tired can include medical causes such as anemia, chronic fatigue syndrome, depression, diabetes or hypothyroidism. All of these conditions can make you feel fatigued and lead to sleep related issues.

The Bottom Line

According to the American Academy of Sleep Medicine, adults should be getting at least seven hours of sleep each night.&nbsp; Our circadian rhythms or internal body clocks decide whether we are night owls or morning people. Yes, you’re naturally predisposed to be either one or the other and unfortunately we don’t get to choose which one we are thanks to thousands of years of evolution.&nbsp; However, you can still do certain things to train your body to go to bed early and wake up on time. Practice better sleep hygiene by ensuring you sleep in a cool and comfortable room, avoid stimulants or heavy meals right before bed, incorporate some form of exercise in your daily routine or some light stretches right before bed and start going to bed at the same time every night.&nbsp;These are some of the things that can help you have better sleep hygiene. Things like using your phone before sleeping can also disturb the production of melatonin, a hormone that controls sleep. So, stop using any screens an hour or two before bed.Also, having a good filling breakfast consisting of whole grains, nuts, and proteins like eggs or oatmeal can help you get rid of the early morning fatigue and charge you up for the day. At the end of the day most of these measures can fix your problem of waking up already tired.&nbsp;

How To Use Relaxation Techniques To Improve Sleep Quality

Tossing and turning, mind racing, and counting sheep in vain&mdash;<a href="https://merisehat.pk/disease/insomnia">insomnia can</a> be a frustrating and exhausting experience. Many of us long for a restful night&#39;s sleep, where we wake up feeling rejuvenated and ready to conquer the day. Fortunately, there&#39;s a treasure trove of relaxation techniques that can help transform your sleep experience into a peaceful journey to dreamland. In this article, we&#39;ll delve into the world of relaxation techniques and explore how they can work wonders in improving your <a href="https://merisehat.pk/article/cant-go-to-sleep-heres-why-and-how-to-fix-it-5895">sleep quality</a>. So, get ready to unwind, relax, and embrace a new chapter of blissful slumber. 
&nbsp;

Relaxations Techniques for Better Sleep

<h5>Deep Breathing: The Art Of Letting Go</h5>

In the midst of a hectic day, our breathing tends to become shallow and rapid. Deep breathing exercises, such as diaphragmatic breathing or the 4-7-8 technique, can work like magic in calming your nervous system. Simply find a comfortable position, inhale deeply through your nose, allowing your abdomen to rise, hold your breath for a few seconds, and then exhale slowly through your mouth. This rhythmic practice slows down your heart rate, relaxes your muscles, and prepares your mind for a tranquil sleep experience. 
&nbsp;

<h5>Progressive Muscle Relaxation: Unwind, One Muscle At A Time</h5>

Progressive muscle relaxation is a technique that involves systematically tensing and releasing different muscle groups in your body, helping to alleviate tension and promote overall relaxation. Start by lying down comfortably, and focus on tensing and then releasing each muscle group, starting from your toes and working your way up to your head. Feel the tension melting away as you indulge in this soothing journey of muscle relaxation. 
&nbsp;

<h5>Guided Imagery: Painting Your Dreams</h5>

Tap into the power of your imagination and transport yourself to a serene and tranquil place. Guided imagery involves visualizing vivid and calming scenes, such as a peaceful beach or a lush forest. Close your eyes, take deep breaths, and allow your mind to immerse itself in this mental oasis. Engage all your senses, feel the warmth of the sun, listen to the gentle lapping of the waves, and let your mind drift into a state of tranquility. As you paint the canvas of your dreams, you&#39;ll find yourself drifting off into a deep and restful sleep. 
&nbsp;

<h5>Meditation: Calming The Storm Within</h5>

Meditation is a powerful tool that can quiet the racing thoughts and worries that often plague our minds when we&#39;re trying to sleep. Find a quiet space, sit comfortably, and focus your attention on your breath or a specific mantra or word. As thoughts arise, gently acknowledge them and let them go, returning your focus to your breath or chosen focal point. With regular practice, meditation can help calm the storm within, reduce stress and anxiety, and pave the way for a tranquil and uninterrupted slumber. 
&nbsp;

<h5>Aromatherapy: The Scent Of Serenity</h5>

Harness the power of essential oils to create an atmosphere of relaxation and calmness in your sleep environment. Lavender, chamomile, and jasmine are renowned for their soothing properties. Consider using an essential oil diffuser or spritzing a scented mist on your pillow before bed. Breathe in the delightful aromas and let them lull you into a state of peaceful serenity. 
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<h5>White Noise And Calming Sounds: A Lullaby For The Soul</h5>

Sometimes, external noises can disrupt our sleep and prevent us from reaching the depths of relaxation. White noise machines or smartphone apps that generate calming sounds, such as gentle rain, ocean waves, or soft melodies, can create a soothing ambiance that drowns out disturbances and lulls you into a restful slumber. Let the gentle lullaby of these sounds transport you to dreamland. 
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<h5>Establish A Bedtime Ritual: Unwind With Consistency</h5>

Creating a consistent bedtime routine can signal to your body and mind that it&#39;s time to wind down and prepare for sleep. Engage in activities that promote relaxation, such as reading a book, taking a warm bath, or practicing gentle stretches. Disconnect from electronic devices at least an hour before bed, as the blue light emitted can interfere with your sleep-wake cycle. By establishing a consistent routine, you&#39;ll train your body to recognize sleep cues and embrace the beauty of uninterrupted rest. 
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Incorporate these relaxation techniques into your daily routine, and watch as your sleep quality improves, leaving you refreshed, energized, and ready to conquer the day ahead. Embrace the power of relaxation and drift off into a world of peaceful slumber, where dreams come alive, and a restful night&#39;s sleep becomes your nightly companion. Sweet dreams await! 
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The Impact Of Shift Work On Sleep Quality And How To Manage It

Shift work, characterized by working outside the traditional 9-to-5 schedule, is a reality for millions of individuals in various industries. While it offers flexibility and essential services around the clock, it can take a toll on sleep quality and overall well-being. In this detailed and engaging article, we will explore the impact of shift work on sleep, discuss the challenges it presents, and provide practical strategies to manage and optimize sleep quality in a shift work environment. 
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Understanding the Impact of Shift Work on Sleep

Shift work disrupts the body&#39;s natural circadian rhythm, making it challenging to establish a consistent sleep-wake pattern. This disruption can lead to various sleep-related issues, including: 
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<ul>
	<li>Sleep Fragmentation: Irregular work hours can cause fragmented sleep, making it difficult to obtain uninterrupted and restorative rest.</li>
	<li>Shift Work Sleep Disorder (SWSD): Some individuals may develop SWSD, a specific sleep disorder characterized by excessive sleepiness or insomnia due to the irregular shift schedule.</li>
	<li>Reduced Sleep Quality: Shift work often results in lower overall sleep quality, which can lead to daytime sleepiness, fatigue, decreased cognitive performance, and increased risk of accidents. 
	&nbsp;</li>
</ul>

Sleep Issues Management

Despite the challenges, there are strategies to mitigate the impact of shift work on sleep quality. Implementing the following techniques can help improve sleep and overall well-being: 
&nbsp;

<ul>
	<li>Establish A&nbsp;Consistent Sleep Schedule: Prioritize a consistent sleep schedule by sticking to regular sleep and wake times, even on days off. This helps regulate the body&#39;s internal clock and promotes better sleep quality.</li>
	<li>Optimize Sleep Environment: Create a sleep-friendly environment that is cool, dark, and quiet. Use blackout curtains, earplugs, or a white noise machine to minimize disturbances and maximize sleep quality.</li>
	<li>Practice Good Sleep Hygiene: Adopt healthy sleep habits such as avoiding stimulating activities close to bedtime, limiting caffeine intake, and engaging in relaxation techniques before sleep to promote better sleep quality.</li>
	<li>Implement A&nbsp;Wind-Down Routine: Develop a pre-sleep routine that includes calming activities like reading, listening to soothing music, or taking a warm bath. This signals to the body that it&#39;s time to relax and prepare for sleep.</li>
	<li>Manage Light Exposure: Exposure to bright light, especially blue light emitted by electronic devices, can disrupt the sleep-wake cycle. Minimize light exposure before bed and consider using blue light filters or glasses during nighttime shifts.</li>
	<li>Prioritize Sleep And Self-Care: Make sleep a priority and recognize the importance of self-care. Engage in <a href="https://merisehat.pk/article/how-exercise-can-keep-you-young">regular exercise</a>, maintain a healthy <a href="https://merisehat.pk/article/what-are-the-common-components-that-constitute-a-healthy-diet">diet</a>, and take breaks during shifts to rest and recharge.</li>
	<li>Seek Social Support: Connect with colleagues who are also on shift work schedules to share experiences and exchange tips for managing sleep-related challenges. Support from others who understand the unique demands of shift work can be beneficial.</li>
	<li>Communicate With Employers: Discuss concerns about sleep and fatigue with your employer. Explore options for shift scheduling that align better with your sleep needs, such as rotating shifts in a forward direction or requesting fixed shifts whenever possible. 
	&nbsp;</li>
</ul>

If sleep issues persist despite implementing self-help strategies, it may be beneficial to seek professional help. Consult with a healthcare provider or sleep specialist who can evaluate your sleep patterns, provide personalized guidance, and explore potential treatment options, including medication or light therapy. 
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Shift work can significantly impact sleep quality and overall well-being. By understanding the challenges associated with shift work sleep, implementing effective strategies, and seeking appropriate support, it is possible to optimize sleep and mitigate the negative effects of irregular work schedules. Remember, prioritizing sleep and self-care is essential for maintaining physical and mental well-being while navigating the demands of shift work. 
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The Importance Of Developing A Consistent Sleep Schedule And Routine

Sleep plays a vital role in our overall health and well-being. However, many people underestimate the importance of maintaining a consistent sleep schedule and routine. In this detailed and engaging article, we will delve into the significance of establishing a regular sleep schedule and implementing a bedtime routine. By understanding the benefits and learning practical strategies, you can optimize your sleep quality, enhance daytime functioning, and improve your overall quality of life. 
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Importance of a Sleep Schedule

<ol>
	<li style="list-style-type:decimal">Regulating The Internal Body Clock: Our bodies operate on an internal biological clock, known as the circadian rhythm, which regulates various physiological processes, including sleep-wake cycles. A consistent sleep schedule helps synchronize this internal clock, promoting a more regular sleep pattern and enhancing overall sleep quality. 
	&nbsp;</li>
	<li style="list-style-type:decimal">Improved Sleep Quality: Consistency in sleep schedule allows your body to anticipate and prepare for sleep, making it easier to fall asleep and stay asleep throughout the night. By adhering to a consistent routine, you can experience deeper, more restorative sleep, leading to increased energy levels, improved cognitive function, and enhanced mood during the day. 
	&nbsp;</li>
	<li style="list-style-type:decimal">Enhanced Daytime Functioning: A well-established sleep schedule contributes to better daytime functioning. Adequate and restful sleep obtained through a consistent routine allows you to wake up feeling refreshed, alert, and ready to tackle the day&#39;s challenges. You&#39;ll experience improved concentration, memory, productivity, and overall mental and physical performance. 
	&nbsp;</li>
	<li style="list-style-type:decimal">Optimal Sleep Duration: Maintaining a consistent sleep schedule aids in achieving an optimal sleep duration. It allows you to allocate sufficient time for sleep, ensuring that you meet your individual sleep needs. By going to bed and waking up at consistent times, you establish a routine that aligns with your natural sleep requirements, fostering a balanced sleep duration. 
	&nbsp;</li>
	<li style="list-style-type:decimal">Improved Sleep Efficiency: Sleep efficiency refers to the amount of time spent asleep versus the time spent in bed. A consistent sleep schedule can help improve sleep efficiency by reducing the time it takes to fall asleep and minimizing wakeful periods during the night. This leads to a more efficient use of your time in bed, maximizing the benefits of your sleep and promoting overall sleep satisfaction. 
	&nbsp;</li>
	<li style="list-style-type:decimal">Establishing A&nbsp;Bedtime Routine: A bedtime routine serves as a signal to your body that it&#39;s time to wind down and prepare for sleep. Designing a relaxing routine can help transition your mind and body into a sleep-ready state. Consider activities such as taking a warm bath, reading a book, practicing relaxation techniques, or engaging in a calming hobby to create a soothing pre-sleep ritual. 
	&nbsp;</li>
	<li style="list-style-type:decimal">Minimizing Sleep Disruptions: Following a consistent sleep schedule and routine can help minimize sleep disruptions. By prioritizing regular sleep and implementing a pre-sleep routine, you reduce the likelihood of engaging in activities or habits that may negatively impact sleep, such as excessive screen time, consuming stimulating substances, or dealing with stressful situations right before bed. 
	&nbsp;</li>
	<li style="list-style-type:decimal">Promoting Long-term Sleep Health: Developing a consistent sleep schedule and routine establishes healthy sleep habits that can benefit you in the long run. By making sleep a priority and maintaining a regular routine, you cultivate healthy sleep patterns and reinforce the importance of restorative rest, contributing to long-term sleep health and overall well-being. 
	&nbsp;</li>
</ol>

The importance of developing a consistent sleep schedule and routine cannot be overstated. By aligning your sleep with your body&#39;s natural rhythms and prioritizing restful sleep, you can reap numerous benefits, including improved sleep quality, enhanced daytime functioning, and optimal overall health. Commit to establishing a regular sleep schedule and crafting a soothing bedtime routine that works for you, and you&#39;ll discover the transformative power of a consistent and restorative sleep routine. Sleep well, live well! 
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Nurturing Love Through Darkness: A Journey On How To Live With A Partner Battling Depression

Living with a partner battling depression can be both challenging and rewarding. As love intertwines with empathy, understanding, and patience, this journey can strengthen the bond between partners, even amidst the darkness. In this unique and engaging article, we embark on a voyage of compassion and resilience, exploring practical strategies and emotional insights to foster a supportive and loving environment for both partners. 
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practical strategies

<h5>Cultivate Open Communication</h5>

The foundation of any strong relationship lies in open communication. Encourage your partner to express their feelings without judgment and be receptive to their emotions. Likewise, share your thoughts and concerns openly, fostering an environment of trust and vulnerability.

Scientific Insight: Communication is linked to oxytocin release, enhancing emotional intimacy and trust between partners. This hormone strengthens the emotional bond and contributes to a sense of security in the relationship. 
&nbsp;

<h5>Embrace Empathy And Understanding</h5>

Depression can manifest in various ways, and your partner&#39;s emotions may fluctuate. Empathize with their struggles and avoid taking their emotional state personally. Seek to understand their unique experience of depression, acknowledging that it is not a reflection of their feelings towards you.

Scientific Insight: Practicing empathy triggers mirror neuron activation, fostering a sense of emotional resonance. This empathetic connection nurtures feelings of love, compassion, and a deeper emotional connection between partners. 
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<h5>Educate Yourself About Depression</h5>

To support your partner effectively, educate yourself about depression through reputable sources. Understanding the symptoms, triggers, and potential treatment options will enable you to offer informed and compassionate support.

Scientific Insight: Knowledge empowers you to recognize signs of worsening depression and advocate for professional help if needed. Informed support can contribute to more effective coping and management strategies. 
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<h5>Encourage Professional Help</h5>

Encourage your partner to seek professional assistance from therapists or counselors experienced in depression treatment. Be a supportive presence during their journey towards healing and recovery.

Scientific Insight: Professional help offers evidence-based treatments that address the root causes of depression. This approach provides specialized guidance to develop coping skills, improve communication, and strengthen relationships. 
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<h5>Practice Self-Care</h5>

Living with a partner battling depression can be emotionally draining. Prioritize self-care to recharge your own mental and emotional well-being, allowing you to offer unwavering support without becoming overwhelmed.

Scientific Insight: Self-care practices, such as exercise, meditation, and hobbies, activate the brain&#39;s reward system, releasing neurotransmitters that promote feelings of pleasure and relaxation, reducing stress and fostering emotional resilience.

&nbsp;

<h5>Create A Safe&nbsp;And Calming Space</h5>

Designate a serene space within your home where both partners can retreat to find solace and comfort. Fill this space with calming elements, such as soothing colors, soft lighting, and relaxing scents.

Scientific Insight: Creating a serene environment can trigger the brain&#39;s relaxation response, reducing cortisol (stress hormone) levels, and promoting emotional well-being for both partners. 
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Living with a partner battling <a href="https://merisehat.pk/disease/depression">depression</a> is a journey that calls for unwavering love, empathy, and understanding. By fostering open communication, embracing empathy, seeking knowledge about depression, and encouraging professional help, partners can navigate the darkness together, finding strength in each other&#39;s support. Remember, this path also necessitates self-care and the creation of a safe and calming space, ensuring both partners&#39; emotional well-being is nurtured. Through love, compassion, and shared resilience, partners can emerge from the shadows of depression with a bond that is stronger than ever before.

A good night&rsquo;s sleep is just as important as a healthy diet and regular exercise for your mental and physical health. According to research, poor sleep has a negative impact on brain function, performance, and hormones. It also causes weight gain and increases the risk of disease in both adults and children. However, over the past few decades, due to various factors including work stress and responsibilities, the quality and quantity of sleep have both declined.

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While sleeping well may seem like an impossible goal, falling short on sleeping well can take a serious toll on your mental and physical health. Moreover, it can also affect your productivity, daytime energy, and even your weight. How productive you are during the day centers around how well you are sleeping at night. Unhealthy daytime habits and lifestyle choices can adversely affect your mood, creativity, weight, heart health, and <a href="https://merisehat.pk/article/how-an-over-prescription-of-antibiotics-affects-your-immune-system">immune system</a>. But with the following evidence-based tips, you can enjoy better sleep at night and improve the way you feel in the morning.&nbsp;

&nbsp;

Understanding The Ideal Sleep Routine

<ul>
	<li>Follow A Sleep Schedule&nbsp;</li>
</ul>

Sleeping and waking up at consistent timings align your body&rsquo;s circadian rhythm with sunrise and sunset. The recommended amount of sleep for healthy adults is at least 7 hours. Most people don&rsquo;t need more than 8 hours of sleep to feel well-rested. However, if you are unable to fall asleep within 20 minutes of being in bed, leave the room and do something relaxing. For example, listen to soothing music and go back to bed when you are feeling tired. You can repeat the routine as needed but be sure to maintain your sleep schedule, even over the weekends. 
&nbsp;

According to one study, sleeping late over the weekends, and irregular sleeping patterns in general, lead to poor sleep quality<a href="#accordion">[1]</a>. Moreover, irregular sleep patterns can disrupt your circadian rhythm<a href="#accordion">[1]</a>. This, in turn, alters the levels of melatonin, a hormone that signals your brain to sleep<a href="#accordion">[2]</a>.

&nbsp;

If you struggle with sleep, get into the habit of waking up and sleeping at the same time every day.&nbsp;

 
&nbsp;

<ul>
	<li>Keep Your Room Cool, Dark, And Quiet&nbsp;</li>
</ul>

Even though exposure to light during the day is beneficial, it has the opposite effect during nighttime. Exposure to light during the night has a negative effect on your circadian rhythm and tricks your brain into thinking that it is still daytime. It reduces hormones like melatonin, which helps you relax and get deep sleep<a href="#accordion">[4]</a>.&nbsp;

&nbsp;

Moreover, exposure to blue light that comes from electronic devices, such as smartphones and computers, has the same effect. Thus, avoid using light-emitting screens right before bedtime. Invest in shades and earplugs to create an environment that suits your needs. Incorporating relaxation techniques can also help promote better sleep.&nbsp;

 
&nbsp;

<ul>
	<li>Exercise Regularly&nbsp;</li>
</ul>

Including physical activity in your daily routine can promote better sleep. However, there are some ground rules: exercising close to bedtime can make it difficult for you to fall asleep. Spending time outside every day has also been shown to improve the quality of sleep.&nbsp;

 
&nbsp;

<ul>
	<li>Relax And Clear Your Mind&nbsp;</li>
</ul>

Right before bedtime, try and relax your mind and rid it of worries and concerns. A simple way to achieve this is by jotting down whatever is on your mind and set it aside for the next day. For example, get organized; delegate tasks for each day and set priorities. Stress management is also a good place to start. As per research, relaxation techniques before bed and meditation can also improve sleep quality.&nbsp;

&nbsp;

<h4>"A good night’s sleep is vital to a high heart rate variability. Head on over to our <a href="https://www.merisehat.pk/page/sehat-scan/" target="_blank">sehat scan</a> and check yours today!"</h4>

<ul>
	<li>No Heavy Meals, Caffeine And Smoking Late At Night&nbsp;</li>
</ul>

Avoid having heavy or large meals a couple of hours before bedtime. But, don&rsquo;t go to bed hungry. The discomfort of being stuffed, or hungry, might keep you awake. Even though caffeine has numerous benefits such as enhancing focus and performance, when consumed late in the day it can stimulate your nervous system and disrupt sleep. According to a study, caffeine taken 6 hours before bed can significantly worsen sleep<a href="#accordion">[3]</a>. Thus, avoid caffeine, especially if you are sensitive to it.&nbsp; 
&nbsp;

Additionally, nicotine and alcohol should also be avoided right before bedtime. The stimulating effects of nicotine and alcohol wear off in hours and may interfere with your sleep. Similarly, while alcohol may make you feel sleepy at first, it can disrupt your sleep later in the night.&nbsp; 
&nbsp;

<ul>
	<li>Reduce Daytime Naps&nbsp;</li>
</ul>

Napping late in the day can confuse your internal clock and negatively affect your sleep. While napping for 30 minutes or less during the day can enhance brain function, longer naps have the opposite effect. A study highlights that sleeping during the day can make you sleepier during the day<a href="#accordion">[5]</a>. If you have trouble sleeping at night, either stop napping or shorten the duration of your naps.&nbsp;&nbsp;

&nbsp;

Key Points

There are several factors that may interfere with a good night’s sleep, for example, work stress, illnesses and even family responsibilities. Our stressful routines may make quality sleep sound elusive. Even though you cannot always control the factors that interfere with your sleep, you can adopt healthier sleeping habits.

[1] Giannotti, F., Cortesi, F., Sebastiani, T. and Ottaviano, S., 2002. Circadian preference, sleep and daytime behaviour in adolescence. Journal of sleep research, 11(3), pp.191-199.

[2] Emens, J.S., Yuhas, K., Rough, J., Kochar, N., Peters, D. and Lewy, A.J., 2009. Phase angle of entrainment in morning‐and evening‐types under naturalistic conditions. Chronobiology international, 26(3), pp.474-493.

[3] Drake, C., Roehrs, T., Shambroom, J. and Roth, T., 2013. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), pp.1195-1200.

[4] Gooley, J.J., Chamberlain, K., Smith, K.A., Khalsa, S.B.S., Rajaratnam, S.M., Van Reen, E., Zeitzer, J.M., Czeisler, C.A. and Lockley, S.W., 2011. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. The Journal of Clinical Endocrinology & Metabolism, 96(3), pp.E463-E472.

[5] McDevitt, E.A., Alaynick, W.A. and Mednick, S.C., 2012. The effect of nap frequency on daytime sleep architecture. Physiology & behavior, 107(1), pp.40-44.