Written by Original Writer | Posted in Sleep |

The days of falling asleep exhausted from physical labor are almost non-existent for the modern urban American. The rise of sleep clinics and doctors trained in sleep disorders suggest the opposite is true. Are you one of the increasing number of people who suffers from a lack of sleep? Can you solve your problem alone or do you need professional help?

Professionals who study sleep have designated labels to categorize current sleep disorders. Some of the common ones include:

1. Insomnia: Difficulty falling and staying asleep.
2. Snoring: Waking up to one’s own snoring.
3. Restless leg syndrome and leg cramps: Uncomfortable sensations in the legs that cause you to wake up and move them during sleep.
4. Sleep Apnea: Breathing that stops and starts repeatedly causing you to wake up.
5. Narcolepsy: Sudden and uncontrollable moments of deep sleep especially during the day.

Sleep has become a topic of scientific study. Scientists agree that adults need seven to eight hours of sleep each night. Less than that affects health and life quality. Sleep is necessary to fight infectious disease, to efficiently learn and memorize, and to stay alert at work and school. Sleep contributes to our safety and the safety of others when we drive and when we work.

If you experience difficulty falling or staying asleep, or suffer from daytime sleepiness, there are some strategies to try before you turn to a sleep doctor. The current term for this is “sleep hygiene.”

1. Keep a consistent schedule. Try to get up and go to bed at the same time each day.
2. Exercise regularly but try to do it at least a few hours before bedtime.
3. Avoid caffeine, nicotine and alcohol completely or at least late in the day.
4. If you need a power nap during the day, do it early and keep it short. Twenty minutes or less is the recommendation.
5. Avoid electronics and all screen time close to bedtime. Research shows that the artificial light stimulates the brain.
6. Develop a sleep routine. A quiet, calming activity such as a warm bath, reading, meditation, a relaxation CD or music causes you to feel sleepy.
7. Limit your bed time snacks to food that makes you sleepy such as bananas, oatmeal, whole wheat bread, turkey or milk. Avoid foods heavy in fat and sugar. Limit the amount you eat, and the amount you drink to avoid getting up for the bathroom.
8. Ensure a restful environment. A comfortable bed and pillow in a dark, quiet and cool room works best for most people.
9. When you feel tired, go to sleep. If you go to bed and haven’t fallen asleep after twenty minutes do not stress yourself about it, but get up and do something quiet until you are sleepy.

It is possible that other factors are interfering with your sleep such as stress, anxiety, depression, shift work, jet lag or medial conditions. Some of these require therapists or medical doctors who may need to prescribe medication. They may be able to teach you deep breathing techniques, progressive muscle relaxation, or visualization skills.

However, if your sleep problem is chronic and severely affecting your daily activities it might be time to consult a modern sleep specialist. You may need to spend a night or two in their facility for them to properly evaluate your sleep disorder.

Sleep deprivation is a chronic problem in modern America. Your longevity, quality of life and job performance are important. If you suffer from lack of sleep, you will benefit from seeking a better way to achieve the rest your body and mind critically need.

Author Bio: Joel Mark is an online author who is passionate about basketball, weight training & fitness. When he’s not outside exercising, he studies a lot about health and nutrition, which runs the gamut from avoid sleep apnea masks to nutrition.

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