How To Know The Different Types Of Insomnia

Insomnia is a condition where people find it difficult to fall asleep or stay asleep however, insomnia treatment is available everywhere. A large pool of population is affected by insomnia due to different reasons. There are various types of insomnia such as:

Acute Insomnia

The most common type of insomnia is acute insomnia which is a brief condition and usually lasts either a couple of days or a few weeks. This is a very simple type of insomnia which goes away without any treatment. People usually encounter acute insomnia due to following reasons:

Any stressful life event
Disruptive environmental factors such as light, noise or temperature
Jet lag
The reaction of some medicines
Uncomfortable position
Sleeping in a bed other than your own

Chronic Insomnia

Chronic insomnia is generally a long-term condition in which you might face trouble in falling or staying asleep for at least three nights every week and for about three or more months. If you observe the symptoms of chronic insomnia in yourself then visit the insomnia clinic for proper treatment to get a better and peaceful sleep. The most common triggers of chronic insomnia are:

Medications
Caffeine intake
Mental discomfort such as; stress, anxiety or depression
Medical disorders including; Parkinson’s disease, diabetes, sleep apnea or hyperthyroidism
Chemotherapy
Jet lag

Short-Term Insomnia

It is a type where the insomnia symptoms last lesser than three months hence called short-term insomnia. However the rate of short-term insomnia patients is very low, only 20% of the population suffers short-term insomnia. Causes include:

The movement to a different time zone
Stress about family or financial issues
A trauma
Childbirth
Medical condition

Onset Insomnia

Ever had difficulty in initiating sleep at the beginning of the night? If yes, then this could be a sign of onset insomnia. This condition sometimes appears as long-term and sometimes as short-term. As per the studies, people who have onset insomnia are likely to have other sleep disorders as well like, periodic limb movement disorder or restless leg syndrome. The following factors could be responsible for causing onset insomnia:

Usually, risk factors of acute insomnia and chronic insomnia can also progress into onset insomnia
Psychiatric or psychological disorders are the most common cause
Intake of excessive caffeine especially after dinner
Mental stress, anxiety or depression

Maintenance Insomnia

It refers to the type when a person cannot stay asleep for a longer time or wake up quite early and cannot fall asleep back. Due to maintenance insomnia, you are unable to get enough sleep which affects your daily activities. The risk factors for maintenance insomnia are as follows:

Stress or depression
Sleep apnea
Periodic limb movement disorder or restless leg syndrome
Gastroesophageal reflux disease
Respiratory disorders

Comorbid Insomnia

When insomnia symptoms show up along with some other disorders then it is termed as comorbid insomnia. The conditions due to which comorbid insomnia is triggered are:

The major cause is the psychiatric disorders for example; depression, anxiety or bipolar disorder
Shingles
Autoimmune diseases like fibromyalgia
Migraine
Wounds
Arthritis

Sleep Hygiene Insomnia

It is also one of the most common types of insomnia and is being widely spread. This type of insomnia means having a poor environment for sleep and unhealthy/harmful habits before sleeping. For example:

An untidy bed which isn’t comfortable enough to sleep
The temperature being either too chilly or too hot that you are unable to sleep peacefully
Unhealthy habits of eating snacks in bed right before sleeping
Harmful habits such as using mobile phones or watching television late at night
Napping too long during the day

If you are suffering from any time of insomnia, it is suggested to visit an insomnia clinic Germantown for better consultation and treatment for quicker relief.

How To Sneak A Power Nap While At Work

Sleep is everything. And every sleep specialist always stresses that having quality time for some zzzzs can greatly provide countless benefits to both – body and brain. Yet, being able to take some time to shut down for a bit anytime you wanted is something that will need some negotiations, approval and proper scheduling, especially when at work.

Work nowadays seems to demand you with more time and effort more than it had in the past. Many career driven individuals always strike one as being competitive and keep on feeding its hunger for career growth. Yes, it is truly rewarding to see yourself being able to provide everything for your family and for your personal needs, however, the human body is also like a machine – it needs time to rest, slow down, and recuperate for it to function again properly.

SOME NAPPING MOVES YOU CAN TRY AT WORK

Your work and career will always make you juggle up a lot of reports and deadlines which forces you to sacrifice your sleeping time just to catch up with everything you need to finish. This sometimes causes sleep disorder symptoms to arise and worst may even cause you your job if you will not do something about it really fast.

Now, here’s the scenario. Not all corporate culture embraces the value of napping and you are extremely lucky if your company allows you to use your break time to take a nap. It means they see the importance of some little snooze time to the company because it improves the performance and mood of their employees every day at work.

Here are some options for you to be successful in your cat napping scheme.

TAKE A NAP IN YOUR CAR.

Your car can be your best snooze place if you find your office area too exposed to colleagues and if noise is also palpable. You can park it a bit far from your office parking lot to give you some privacy or you can park it in a corner spot in the basement parking to be a bit inaccessible to the crowd. But be mindful of your schedule because you might have a 2 PM meeting and your boss might notice that you are MIA. Set an alarm in your phone so you won’t miss any important task.

THE CONFERENCE ROOM CAN ALSO BE A NAPPING AREA.

If your company is big enough to have several conference rooms in various sizes then you can choose the smallest room as your napping spot. Conference rooms are great prospects because they have doors which you can lock, no windows, and is soundproof. Again, set an alarm on your phone so you will not be too comfortable to go beyond your napping time to avoid giving your coworkers the suspicion why you are always late.

RESTROOMS ARE TYPICALLY NAPPING ROOMS TOO.

It may seem like a typical tradition that many employees make use the offices’ restrooms as their place to grab some quick sleep. Usually, the least used cubicle or the least used restroom can be your spot too. Place a note on your office table that says “BRB” or “Off to grab coffee” so if someone pops in your area will not think that you will take too long or might be sleeping. If you are leaving your table where many will notice, bring your laptop with you or some documents to give the impression that you are off to a meeting or some office matters.

NAP AT YOUR OFFICE DESK.

Most employees do this whenever they have the opportunity to take a nap and you can too. Some office tables are big enough to push some of your office stuff and have enough room to doze off while taking your break. You can turn your chair around where the back will be facing your door. If you have a door, close it for a while. However, if you are napping in the middle of a busy working office time frame, you can either pretend that you are writing while holding a pen or about to answer a phone call. Just practice your con-skills so no one will notice that you are just pretending to be productive for 5-10 mins.

Just imagine how your entire body and brain will thank you for allowing them to rest and recharge for just a few minutes while you are working hard. Because if you keep allowing yourself to get used to “sacrificing” sleep and battling to stay awake, you might end up visiting one of the sleep disorder clinics Maryland to get professional help in getting your normal like back.

Need To Stay Awake? Here’s What You Should Eat

If you’ve been dealing with a sleeping disorder and have had consulted a lot of sleep disorder clinics in your city, their main objective is to make you fall asleep on a regular basis, back to your normal sleeping hours, and to naturally doze off like you used to before you had that sleeping problem. However, since having a sleeping condition can make you feel sleepy during the day, which is an urge that is really hard to fight and it makes you sleep anywhere – literally, sometimes, there are important situations where you have to stay awake. Could be work-related, run daytime errands or a date with friends or with your significant other are important reasons to stay awake.

Now, if you really needed a “can’t sleep right now” food to handle whatever urgent matter you need to deal with, here are some food that will keep you awake and eventually make you productive until the world shuts out.

SOME “STAY AWAKE” EDIBLES

Raw Vegetables

Snacking on raw veggies which are high in fiber can also delay your sleepy hormones because it takes time before your system can completely digest these healthy staples. You can munch raw celery, carrots, cucumber, and cauliflower with a dip of your choice.

Dark Chocolate

Okay, so if you are craving for sweets in order to stay awake, binging on dark chocolates is the best choice. Because aside from its health benefits, it’s effect is as good as caffeine. Thanks to theobromine, which makes your heart beat faster, causing you to stay wide awake.

Cheese

Not just any other cheese, but fermented or aged cheeses are also great at keeping you awake, especially when you needed it the most.

Coffee

We both know that this does not require any further justification, but let’s still go all rhetorical. If you need to stay up having a hot cup of Jo after dinner will surely keep you up. But what’s in a coffee that keeps your system alive? Caffeine has molecules that when united with the brain adenosine receptors instruct the body to stay awake.

Ice Cream

Wooaah! Did you expect this? Guess not. This enticing cold dessert is loaded with sugar and fat, which isn’t easy to digest and is responsible for keeping you on guard. Apparently, ice cream is the worst midnight snack you can have and it won’t help you find sleep easily. So ditch this cold course when you need to snooze.

Tomatoes

If you think that those red edibles on your dinner salad can help you sleep, think again. Tomatoes have norepinephrine, a chemical that kicks up your brain function and delays sleep. So if you are out on a date order a dish with tomatoes to save you from feeling sleepy.

Water

Seriously? Yes. Although it is the most healthy fluid in the body, too much water intake can interrupt sleep because of your bathroom breaks. So if you badly needed to stay up, keep yourself company with H2O.

Chili

Want some spice? Only when you are not supposed to sleep yet. Chili has a downside effect on sleep because the spice that it gives the body changes its temperature making you awake and alert.

Alcohol

You might be confused about this, but studies show that alcohol booze can make you feel sleepy, but is actually interrupting the quality of it. So again, if you wanted to have a good sleep, ditch the alcohol, but it can keep up with your purpose of staying awake at times when you have to stay up.

Fries

Now, if you need to stay awake to finish a report, catch up on a deadline or out on a date some food junkies can save you from feeling sleepy. Onion rings, pizza, and French fries can definitely do the job. These fatty, fried edibles can hype up your digestive system preventing you from hitting the sack. This is the perfect time to make a drive-thru to keep your eyes wide open.

Red Meat

Notice why most dinner dates prefer a steak meal or any dish with red meat? Aside from the fact that it’s a perfect wine match, it can also keep you alert all night because your digestive system is working full time.

So although the effect of having a sleeping condition is feeling sleepy and falling asleep any time of the day there are times when you have to fight the temptation of hibernation. You should only find this necessary if it is highly important for you to stay awake, but if not please take all the leverage of having a quality sack time. Whilst your sleep disorders treatment Maryland is something you should never set aside if you wanted to get back your normal sleeping habits.

Can Meditation Help Sleep Apnea Patients?

Dealing with a sleeping condition such as sleep apnea is something really alarming. Just like any other sleeping problems, anything that affects your sleeping habit changes your life. Not getting the right amount of sleep every day can be an entry point to a lot of issues. Lack of sleep will make you feel always tired and unproductive. It lessens your ability to focus and think well. It can lead to depression and mental problems or worst is heart disease and other serious illnesses. There are sleep apnea clinics around town that can really help those with sleep apnea condition as well as other sleeping problem.

Let’s Understand What Sleep Apnea Is

In an abridged statement, sleep apnea is a condition where the body suddenly stops breathing for a short period in between sleep. Those with this condition can have a breathing interruption from seconds to minutes and worst is hours! An indicator that a patient is back to its conscious state is when he or she chokes or snores.

Sleep apnea sufferers know that they were able to get a complete sleep but wakes up exhausted, feels sleepy in the afternoon or feeling restless. The effect of sleep apnea is not far too different from those experiencing sleep deprivation.

Signs That You Are having Sleep Apnea

Sadly, there is no concrete diagnosis of sleep apnea. Even those dealing with this condition would not know for themselves unless a family member or someone they sleep in the same bed tells them. There are even cases where patients will learn about it after years of treating it like it’s something normal. Like it’s typical to be waking up feeling tired and all.

Now, if you are experiencing these symptoms maybe it’s time for you to seek medical attention. A sleep test from a trusted sleep study clinic will help you understand your condition and how you can treat them properly. If the medical results show that you are having sleep apnea, experts will advise you to get a CPAP (Continuous Positive Airway Pressure) machine that you must use every time you sleep or steal a quick nap. Actually, there are CPAP machines that come in really handy for traveling. This will enable you to sleep well and breathe well, but this will not guarantee you that your sleep will normalize or if you can be waived off this sleep condition. However, trying to practice meditation will present a bigger chance of you getting a normal sleep again and get back into shape.

Try Doing Meditation

There are dozens of sites and links as well as tutorials that will teach and guide on how to do the correct meditation of the mind or also known as mindful meditation. The truth is there is no correct way of meditating, you just have to find the technique that will work for you. But you should not just proceed into meditating, you must have the right mindset and outlook before you continue in order to have a better sleep after.

You can do meditation before going to bed in order to clear your mind and get rid of all the thoughts you have. You can also do it while you’re lying in bed and just let your entire mind and body relax. It is easier to drift off that way sometimes.
Before you go deeper into your meditation sesh keep your goals in mind. Your purpose as to why you are doing this mindful meditation and what motivates you. Think of everything positive as you begin. You can do it while listening to a very relaxing instrumental music, some aroma candles, and a dim room.
Completely leading yourself to meditation takes a lot of practice. If your thoughts wander, it’s fine. Just always find your center again and keep up with the routine.

You do not need to devote your entire life dealing with sleep apnea and other sleep problems. There are lots of options for you to choose in battling this condition and you won’t be alone in facing this. You just need to be in a positive disposition about you and the purpose of your life. Focus only on the positive thoughts as you gently free your mind. You can seek help from sleep specialist Maryland or other sleep experts around town to assure you that you are on the right track. They can even give you tips on other meditation routines that you can try in order to be free from sleep apnea.