Dyssomnia is a medical term for the inability to fall asleep easily. “Sleep apnea” is another term for it. You need a good night’s sleep to refresh your body after a long day of work. The more you sleep, the less likely you are to suffer from muscle aches and pains. Sleep, on the other hand, helps your body recuperate from a strenuous workout, even if you don’t get enough exercise.
The symptoms of dyssomnia can vary greatly depending on the sort of the disorder that a person suffers from. Insomnia, sleep apnea, narcolepsy, and obstructive sleep apnea are the most frequent kinds of dyssomnia. Insomnias and Dyssomnias are distinct in that the former is a medical disease, whereas the latter is more often psychological in nature. A lack of sleep can lead to a variety of health issues, including cardiovascular disease, obesity, and type 2 diabetes. In this blog, we discuss the various varieties, how to prevent, recognize, and live a better and healthier life free from sleep disorders.
Causes of Dyssomnia
An individual with dyssomnia, a sleep disorder, is unable to receive a sufficient quantity of restorative sleep. Adolescence and adulthood are the most common ages when it occurs, however it can afflict anyone at any time. Anxiety disorders such as post-traumatic stress disorder (PTSD) and major depressive disorder (MDD), as well as neurological disorders like Alzheimer’s and Parkinson’s disease, can all contribute to insomnia. Other causes of insomnia include physical pain, emotional trauma, stress, caffeine and alcohol use.
- If you’ve been plagued with insomnia, you may have an underlying medical condition that is causing your symptoms. In sleep apnea, the person’s throat muscles relax so much that they cease breathing for a period of time.
- Mental/psychological disorders may cause certain persons to suffer from sleep disorders, such as depression, anxiety, or post-traumatic stress disorder (PTSD), among others (PTSD). Some people have problems sleeping because they are dealing with the strains and stressors of everyday living.
- Disturbed sleep due to poor dietary or exercise choices or bad habits: Some persons suffer from dyssomnia because of their poor dietary or exercise habits. As a result of working long hours and other causes, they may find that they suffer from insomnia. Lack of sleep is often the root cause of dyssomnia, which can be caused by a variety of factors, including work or stress. Another prevalent reason is that people aren’t getting enough exercise. Manage your stress levels and challenge yourself mentally in order to prevent dyssomnia.
- Health concerns like arthritis or heart disease that alter sleep patterns can also cause dyssomnia. Some people have difficulty sleeping because of an anxiety problem they’ve developed as a result of a stressful life event.
Type of Dyssomnia
One of the most common types of sleep disorders is narcolepsy, which is characterized by an abrupt desire to sleep, as well as insomnia, hypersomnia, and shift work problem (changing day times with an abnormal sleeping pattern). Long stretches without deep, rejuvenating sleep are possible symptoms in any of these conditions. Disrupted sleep patterns during the night can impede daytime functioning, causing people to become fatigued and unable to do tasks requiring attentiveness, such as driving a car or working a desk job. A person’s tolerance for dealing with the absence of deep sleep at night varies from person to person, hence the severity will vary.
- Intrinsic dyssomnia is a type of insomnia that originates from inside. Diseases such as Alzheimer’s and Parkinson’s can contribute to intrinsic insomnia, as can neurological problems and mental health issues.
- A person may have an extrinsic sleep disorder if he or she has difficulty sleeping at night because of variables such as environmental and social stressors.
- Biological clock dyssomnias are caused by an individual’s biological clock malfunctioning.
Different types of Intrinsic Dyssomnias
Intrinsic Dyssomnias come in a variety of forms, each with a unique set of symptoms. For some, making lifestyle modifications could have positive outcomes, while treatment would be required for others. Intrinsic dyssomnia is characterized by the following symptoms:
- One of the most prevalent dyssomnias is inability to sleep at night. They have difficulties falling asleep or remaining asleep, and they have a hard time sustaining sleep as soon as they’ve fallen asleep. Feeling weary throughout the day despite receiving enough sleep at night is one sign of insomnia. Tolerance for not getting enough deep sleep at night varies from person to person, hence the severity will vary.
- When a person’s airway is blocked while they are asleep, they are suffering from sleep apnea. Reduced oxygen levels cause light sleep, which progresses to profound sleep, in which breathing is stopped for up to 30 seconds at a time. Having a thick tongue, tonsils, or adenoids can cause sleep apnea, as can obesity, which puts pressure on the throat muscles and airways and makes it difficult to breathe while sleeping. This condition, if left untreated, can develop to more serious health issues such as heart disease, diabetes, and hypertension.
- People who suffer from narcolepsy experience sudden, uncontrollable cravings to enter a REM sleep state without any prior warning. Muscle weakness and drowsiness during the day are the most prevalent signs of a lack of deep sleep. Narcolepsy cannot be reversed, however it can be treated with medicine and treatment to alleviate its symptoms..
- While asleep, a person can get out of bed and go about their day without any recollection of what they were doing or where they were going. In public locations, such as the kitchen or restroom, the person will act as if they are awake. Due to numerous interruptions during sleep, this disorder is most common at times when there is a greater chance of falling asleep (such as at night).
- According to the National Sleep Foundation, night terrors occur in children under the age of 12 and last between 15 and 30 minutes. They’re most common in the hours leading up to a child’s regular bedtime. During a deep slumber, the brain can suddenly experience panic or terror, resulting in night terrors. Adults may find it difficult to soothe youngsters who are in a trance.
Types of Extrinsic Dyssomnias
- A common symptom of restless leg syndrome is an overwhelming need to move one’s legs in an attempt to alleviate the itching or pain, which occurs most often at night when a person should be resting. This is a sleep condition characterized by an awful sensation of ants crawling all over one’s body while one is trying to get some shut-eye. People’s ability to cope with night after night of interrupted deep sleep has a large influence on how severe the condition becomes.
- People who suffer from Delayed Sleep Phase Syndrome (DSP) find it difficult to fall asleep and must wake up later than they would like because of their circadian rhythm issue.
- Low Levels of Serotonin An relationship between low serotonin levels and antidepressants recommended for mood improvement has been observed to cause excessive daytime snoozes, restless evenings, and bouts of insomnia.
- When a person suffers from nocturnal eating syndrome, he or she may eat in the middle of the night while unconscious and have no recollection of doing so the next day. Dieting for a long time or losing appetite because of depression or worry might cause this problem.
Types of Circadian Rhythm Disorders
When the circadian rhythm is out of sync with the environment, such as the light-darkness cycle, it can lead to sleep difficulties. Insomnia, irritability, and sadness are all possible side effects.
Shift Work Sleep Disorder
Sleeping and waking hours might be disrupted by shift work disorder, making it difficult to get to sleep or stay asleep. The frequency, length, and frequency with which shifts are changed all affect the severity of these symptoms.
In order to treat the symptoms, you should expose yourself to bright light when you should be awake and keep your bedroom dark and quiet. While driving home in the afternoon, wear sunglasses to protect your eyes from the sun’s rays, which might disrupt your sleep cycle. Some people have to resort to the use of sleep aids and wake-promoting medications in order to maintain an even sleep-wake pattern in the worst circumstances.
Jet Lag Disorder
As your sleep-wake cycle shifts rapidly from one time zone to another, you may experience jet lag. Getting your sleep and wake hours more in sync with your destination’s light and dark schedule is something that many travel experts recommend doing in the days leading up to your trip. Arriving early in the morning and staying up late at night will assist your body acclimate to the new environment.
Delayed Sleep Phase Syndrome
Adolescents are more likely to suffer from delayed sleep phase syndrome. You’ll sleep later and wake up later than usual if you have this condition. As a result of having to get up earlier than you’d prefer to go to school or work, you may find yourself feeling tired or sluggish. People who suffer from delayed sleep-phase syndrome cannot, no matter how hard they try, get to sleep earlier. Before going to bed, try light therapy or melatonin tablets.
Advanced Sleep-Phase Syndrome
If you suffer from delayed sleep phase syndrome, you are more likely to fall asleep and wake up earlier than normal. Older people are more likely to suffer from this condition. Masks and goggles that block out the sun’s rays can help you get some shut-eye and avoid waking up too early.
Non-24-Hour Sleep-Wake Disorder
Non-24-hour sleep-wake disorder, a more uncommon condition, is diagnosed when a person’s sleep-wake cycle is longer than the typical 24 hours. Sleep and waking periods might be delayed by up to two hours every day. Blindness affects anywhere from 40% to 60% of the population.
A sleep disorder known as dyssomnia, on the other hand, is characterized by trouble falling asleep and staying asleep. Insomnia and nightmares are common symptoms for those who suffer from dyssomnia. In contrast to other varieties of dyssomnia, parasomnias can exhibit themselves at any point during the 24-hour day, whether you’re asleep or awake, unlike other types of dyssomnia. Sleep Paralysis (being unable to move for several minutes after waking up or shortly before falling asleep) and REM Behavior Disorder (acting out one’s dream on either surrounding people or items, or actually getting up and wandering around) are examples of this.
Prevention and cure of Dyssomnias: Is it possible?
Preventing dyssomnias is doable. Dyssomnia sufferers can find some respite in a number of ways, and the condition itself can be treated in a variety of ways. To begin with, it’s crucial to stick to a regular sleep pattern so that your body knows when it’s time to go to sleep and when it isn’t. Dyssomniacs should make an effort to do regular cardiovascular exercise, which will help them fall asleep more easily at night. Then there are medications like Valium and caffeine, which can be used if necessary. There may be short-term negative effects from these meds, but overall they are less harmful than other medications for bipolar disorder.
Here are some tips to prevent and deal with Dyssomnias
- Make it a point to get regular, preferably aerobic, exercise into your daily routine. When you exercise, you help your body’s systems perform better by regulating your hormones and increasing your blood’s oxygen content.
- Another option is to sleep in a room with little or no light or noise. Reading a book or listening to calm music before going to sleep may help if you’re still having problems. When it comes to falling asleep, you may want to try using lavender oil or similar calming aroma before bedtime.
- For the best outcomes, stick to a regular sleep schedule. Talk to your doctor about treatment options like medication or cognitive-behavioral therapy if you’re having trouble keeping a regular bedtime schedule. These therapies have the potential to significantly reduce symptoms and enable patients to resume normal activities.
- If prescribed by a doctor, take prescribed medication. Although these medications haven’t been shown to be effective in treating dyssomnia, some people have reported that they have. Doctors who know how much medication is safe for each person’s body type should supervise this procedure.
Maintaining a regular sleep schedule is the best way to avoid sleep disorders.
What is Sleep Hygiene, and how can it help keep dyssomnia at bay?
Tips and behaviors that can help you get a good night’s sleep are included in sleep hygiene.
Dyssomnia can be avoided by improving your sleep hygiene. It’s critical to follow a daily schedule that makes it simpler to get into a regular sleeping schedule. You may improve your sleep hygiene practices by adhering to a rigorous schedule, avoiding foods high in caffeine (like coffee), and reducing your alcohol consumption, among other things.
Best ways to improve your sleep hygiene
- Rest peacefully in a dimly lit, air-conditioned room. Close the doors to your bedroom or use soundproofing materials, such as curtains or earplugs, to keep out outside noise. It’s possible that you’re having difficulty sleeping due of the early morning sunshine leaking into your room.
- Don’t sleep on a mattress that’s worn out, saggy, or otherwise unsuitable for your body. It is possible to get a high-quality mattress that is supportive of your body type and allows you to fall asleep quickly and easily with minimal twitching and shifting. Avoid sleeping with too many pillows, which might make it difficult to get out of bed without disturbing the rest of the house. If at all possible, sleep without blankets to avoid them being twisted around your limbs when you toss and shift in the middle of the night, which can lead to more frequent awakenings.
- Set a regular bedtime and wake-up time for every day of the week, even on weekends. Relaxing activities like reading a book or listening to music with headphones that play calming noises, such as the sound of waves crashing against rocks, can help you fall asleep when you’re awake in bed. To be on the safe side, refrain from watching television because it might keep your mind active even after you turn it off!
- At night, the blue spectrum’s effect on our brain may make it difficult for us to get a good night’s sleep and stay asleep for prolonged periods of time. Assemble blackout curtains if necessary; place heavy drapes over windows to keep out the early sun; and dim your computer screen to help you get some shut-eye. Turn on the night mode (which activates a yellow-tinted display) in your gadgets before you go to bed if you have to utilize a screen and need to take things slowly.
- Even on weekends or days off from work, get up at the same hour every day. This can help you keep your circadian rhythms (your body’s biological clock) in sync with natural daylight patterns so that you can have a good night’s sleep. Because melatonin levels rise during the night, it may also make you more sleepy in the morning. Between sunset and sunrise, our bodies release the hormone melatonin to help regulate our circadian rhythms, which include sleep and wakefulness. For insomnia symptoms including difficulties sleeping, waking up early in the morning and problems staying asleep during the night, it is also useful.
- Drinking too much caffeine or drinking too much alcohol later in the day can impair your sleep. When you drink a cup of coffee, half of it will remain in your system for as long as six hours, which is longer than you may expect. To put it another way, if you take a cup of coffee right before bedtime, you may have trouble sleeping. To some, alcohol may appear to be a sedative because of the tiredness that many individuals feel after consuming large quantities of it. Studies have indicated that drinking more than two drinks in one sitting might disrupt sleep and lessen the amount of REM sleep, resulting in less dreaming during nighttime slumber. It’s best to stay away from it as much as possible in the hours leading up to night.
- Practice stress-reduction strategies like yoga or deep breathing to keep tension at bay. Dyssomnia can be prevented significantly by engaging in relaxing nighttime rituals. In addition to helping you deal with your sleep disorders, these stress management practices will help you lead a happier and healthier life.
- A diet rich in whole grains and fresh fruits and vegetables, as well as avoiding high-fat items found in fast food places, will help you sleep better. Research suggests that persons who consume five or more cups of coffee a day are nearly twice as likely to suffer from insomnia symptoms than those who drink less coffee. If you can’t give up coffee, limit yourself to one cup in the morning before noon if you can’t give it up completely. Sugary drinks, such as cold drinks and fruit juices, can keep you awake at night because they raise your heart rate and blood sugar levels above the daily limit.
Treatment for Dyssomnia
Dyssomnia treatments differ based on the specific sleep issue that is causing the insomnia. To alleviate the symptoms of some conditions, medication may be necessary. The use of cognitive-behavioral therapy has helped others. Being consistent with your sleeping and waking times might also increase your quality of rest.
Talk to your doctor about dyssomnia if you can’t sleep well or don’t get enough sleep. To ensure that you receive the proper diagnosis and treatment, bring a list of your symptoms to your doctor’s attention. You can control your symptoms and sleep better if you have a plan in place.
Sleep apnea is a condition that affects people of all ages, regardless of their age. People who suffer from insomnia may have trouble falling asleep or staying asleep at night, and they may wake up early in the morning. Good sleep hygiene is essential for people with dyssomnia or those concerned about developing it in the future to avoid this sleep disorder. A good night’s rest can be yours every day if you have the ideal environment, lifestyle and sleep habits in place. You can use our SleepID tool in conjunction with a suitable mattress to get mattress suggestions tailored to your specific lifestyle and body type. Getting a doctor’s prescription before dealing with Dyssomnia or purchasing a new mattress is always preferable if you are suffering with persistent problems and body discomfort.
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