The older you get, the more you realise how important sleep is for your well-being. Not only does it keep you feeling refreshed, but it also plays a critical role in maintaining your physical health. Read on to discover how to improve your sleep hygiene for better health.

There are instances when it’s difficult to fall asleep. You might have a lot on your mind or deal with mental or physical health concerns that impact getting enough sleep. Being unable to sleep regularly for a night or two might be harmless. However, it can be severe when it lasts for weeks or even months.

Sleep is a process influenced by various factors and changes from birth to adulthood. Depending on age, genetics, and health status, you might require more or fewer hours of sleep than the next person. Even though there are exceptions, it’s still uncommon when your sleep patterns suddenly change for the worse, causing sleep deprivation.

What Causes Sleep Deprivation?

Various factors cause irregular sleep. Some can be temporary, while others can be signs of underlying health concerns with potentially long-term consequences. If you are facing sleep deprivation, these are considered the most common causes:

• Chronic pain.
• Anxiety and depression.
• Substance and stimulant misuse.

• Poor nutrition.
• Environmental changes.
• Irregular behavioural habits.

5 Common Sleep Disorders

Insomnia

Insomnia is a common sleeping disorder characterised by a failure to fall asleep or maintain it. It can also occur if sleep is cut short and you wake up earlier but can’t go back to sleep. Irregular sleeping patterns can lead to poor functioning throughout the day.

Sleep Apnea

Did you know that an estimated 45% of adults are occasional snorers? While you might think it’s an annoying habit, it can indicate an underlying health condition: sleep apnea. Sleep-related breathing concerns can interfere with maintaining regular sleep patterns.

Restless Leg Syndrome (RLS)

In other cases, you might be vulnerable to specific physical movement restrictions affecting your sleep. For instance, you might experience unpleasant pain in your lower legs while sleeping. This sensation can cause sleep disturbances that require medical attention.

Parasomnia

If you have parasomnia, you are likely to display abnormal behaviour while you sleep. You might talk, sleep-walk or do other unusual things while sleeping. In most cases, you won’t remember what you did while in that state, and this behaviour can be dangerous if it’s left untreated.

Narcolepsy

On the other hand, you might struggle to stay awake during the day. Research suggests that narcolepsy is a chronic sleep disorder that can lead to excessive daytime sleepiness that causes weakened muscles and hallucinations. If you experience symptoms of narcolepsy, you should consult with your doctor for immediate treatment options.

How to Improve Your Sleep Hygiene

If you struggle with getting quality sleep, consider a few at-home remedies to improve how you handle your bedtime requirements. However, it’s advisable to seek medical assistance for proper diagnosis and treatment options if your sleep deprivation is prolonged. These are some practical tips to improve your sleep hygiene:

• Create a routine and set your bedtime.
• Avoid having stimulants such as coffee, energy drinks or substances before bedtime.
• Improve your physical activity levels to help regulate brain chemicals required for improved sleep quality.
• Focus on effective stress management solutions to reduce the effects of mental health-related concerns.
• Eat a nutrient-rich diet that aids digestion and enhances sleep quality.