I follow my sleeping schedule,like sleeping at around 11.30pm but the moment its almost 2.30pm..I'm wide awake till dawn which gives me only 3 hrs of sleep in a day as during the day I'm at work or running errands. Then finally i decided to Google under sleep problems and this is what i found out.....
Insomnia
Insomnia is itself often a symptom of other problems. Typical patterns of insomnia include the inability to fall asleep or stay asleep at night, waking up earlier than usual, and daytime fatigue. Most people with insomnia don't fall asleep in inappropriate situations, like driving. If this does occur, it may signal that a medical disorder (such as sleep apnea) is the cause of insomnia.
Sleep Apnea
Excessive daytime sleepiness is the primary symptom. Some people will deny sleepiness but feel fatigued. Other symptoms are snoring, snorting, and gasping sounds when you sleep -- often first noticed by a sleeping partner. Restless or unrefreshed sleep is also typical, as are headaches in the morning.
Narcolepsy
Excessive sleepiness during the day, alleviated by naps, is a symptom of narcolepsy. Dreaming during naps and experiencing dream-like hallucinations as you fall asleep are also warning signs. Loss of muscle control (called cataplexy) that occurs with emotion, such as laughing or anger, and the inability to move as you're going to sleep or waking up (called sleep paralysis) are also symptoms.
Restless Leg Syndrome
The primary warning sign is the irresistible urge to move your legs shortly after you get into bed, in the middle of the night after awakening, or even when wide awake during the day. It usually feels better if you get up to walk around or rub your leg. "Creepy-crawly" or twitching feeling in your calves, feet, thighs, or arms are symptoms of restless leg syndrome -- the sensations of discomfort can be quite varied. Kicking or twitching leg movements during sleep, and sometimes while awake, may be warning signs.
I think i likely fall under the insomnia category. Which made me to Google more to get more information on Insomnia and the treatment and here are my remarks too......
Insomnia
Once you and your doctor have ruled out any medical problems that may be causing your insomnia, you might try self-care methods. "Good sleep hygiene" refers to practices you can follow to help ensure adequate, quality sleep.
Good sleep hygiene:
- Stick to a regular bedtime schedule. Try to get out of bed at the same time each morning, even if it's a weekend or holiday. - its a regular routine to wake up ever Mon - Fri at the same time... sat i wake up late.. this is been going on for the past year.... Y suddenly a change?
- Avoid napping during the day. - i don't sleep during the day at all
- Avoid stressful activities and vigorous exercise for two hours before going to bed. Do exercise regularly, but earlier in the day. - I've been skipping this activity due to time constrain.
- Before going to bed, try relaxation techniques, such as deep breathing, yoga, or meditation. - will need to try it out soon
- Make sure your bedroom is dark, quiet, and cool. Use earplugs or eye shades if needed. - my room curtain's are thick, quiet and cool with a/c
- Leave the bedroom if you can't sleep. Go into another room and read, or do something relaxing and quiet. - if i were to do that, then need to answer my uncle who doesn't sleep according to the time as he is still trying to adjust from UK timing. Moreover i feel so comfy in my own room.
- Avoid substances that contain caffeine, such as coffee, tea, soft drinks, or diet pills. - never took them
- Avoid alcohol and nicotine before bed. - i did drink red wine but normal circumstances i would sleep off early
- I need a solution fast enough so that this doesn't effect my health in a long run. Any suggestions??
