- Consume less caffeine to improve sleep
- Eat dinners early and have foods that are light on stomach for dinner
- Avoid any distractions when you are going to sleep
Many people who are unable to sleep well at night don't seem to take it too seriously. However, things are different when you are suffering from a sleep disorder. Sleeping pills are commonly prescribed for treating sleep disorders. In case of a sleep disorder, a person struggles to fall asleep or stay asleep. It reduces overall quality of life. If you are suffering from sleep disorder, it is quite likely that you feel lack of energy to function normally. They experience debilitating exhaustion and cannot concentrate in anything they do. Sleep disorders can also cause irritability. According to Cleveland Clinic, half of adults suffer from occasional insomnia and 10% of them have chronic insomnia. Also, sleeping disorders have been found to be more common in women and older adults.
Sleeping pills for sleep disorders: Side effects you must know
Sleeping pills are prescribed as a short-term solution for insomnia Insomnia may be caused because temporary stress and at times even because of flu. Some pregnant women may also experience insomnia for a short phase. These are a few cases when doctors prescribe sleeping pills to people.
While sleeping pills can offer temporary relief from insomnia and help you sleep in the short-term, they can have side effects with long-term use.
Following are commonly prescribed sleeping pills:
Side effects of sleeping pills
1. Sleeping pills, especially barbiturates, can become addictive. Constant and regular use can lead to emotional and physical dependency occurring within a few weeks. They may also cause staggering, speech disturbances, slow breathing and difficulty in concentration.
2. Speaking of non-benzodiazepines, they have often been associated with parasomnia-a condition in which a person is semi-conscious but can move around as if almost awake. This can increase risk of injury. However, respiratory depression and abuse potential are nearly minimal with such sleeping pills.
3. Antidepressants are prescribed to depression patients as insomnia has often been connected to depression. Antidepressants can help depression patients fall asleep. However, they may have a sedating effect and may even cause high blood pressure.
Tips to improve sleep quality
If you are not completely sure you have a sleeping disorder and are still suffering from sleep problems, you can try the following tips for some relief, instead of resorting to sleeping pills.
1. Try to set a waking up and sleeping time and follow it religiously every day.
2. To get sleep on time, stay away from any distractions during bed time like phone, TV or laptop.
3. Have early and light dinners. The practice, which is commonly followed by people who do intermittent fasting, can help promote better sleep. Many-a-times, the reason why you are not able to sleep well is because of heavy dinners that may end up causing acidity and bloating. Keep a gap of 2 hours between your dinner and bed time and eat light dinners that are easy on your stomach.
4. Limit the number of naps you take during the day as napping can affect sleep quality at night.
5. Consume less caffeine. Avoid is consumption after 4 pm to sleep well at night.
6. Get regular with exercise and avoid exercising in evening.
7. Make your bedroom sleep-friendly and comfortable. Control temperature, lighting and noise to ensure there is no disturbance when you are trying to sleep.
If these tips for improving sleep don't work, it is recommended that you consult your doctor for a sleep disorder diagnosis.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.