Nearly half of all adults say they don’t get enough sleep and anywhere from 50 million to 70 million have a bona fide sleep disorder. That can be a real problem, as about one-third of people report that they unintentionally fell asleep at least once during the past month. Depending on the sleep disorder or problem, there are a number of things people can do to help improve their sleep experience.
Insomnia, or the inability to fall asleep, is the top sleep issue overall. About 30% of people report occasional insomnia, and about 10% have what is considered a chronic inability to go to sleep. There can be many causes of insomnia, some of them physical and some of them mental. However, there are some tried and true remedies for insomnia. Those with insomnia should keep a consistent bedtime with a consistent routine before bed. They also should avoid doing things that are physically or mentally stimulating close to bedtime. That means no exercising before bed, and all electronic devices, including television, should be turned off well before bedtime. Avoiding certain foods and drinks, especially those containing caffeine, in the hours before bedtime also can help with insomnia.
Another common sleep disorder is snoring. Snoring is common, but when it is serious, it can interfere with sleep and cause health problems. A chronic form of snoring, called sleep apnea, causes you to actually stop breathing dozens or even hundreds of times a night. Not only does this condition cause you to not sleep well and be tired, it also can make you at higher risk for stroke or heart attack. Sleep apnea is more prevalent in people who are obese and those who have chronic diseases such as diabetes. Losing weight and using a CPAP machine can help to sure your sleep apnea.
In some cases, sleep issues are due to having a poor-quality mattress. You don’t necessarily need a luxury mattress, but you do need one that is comfortable and offers good support. If you have back problems, you might need a special mattress for a bad back. Those are often pressure relieving mattresses. If you are going to spring for a luxury mattress for whatever reason, you may want to go with a double sided mattress. These mattresses can be flipped and you can sleep on either side, which means the mattress lasts longer, so you get more for your money.
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