What are sleep disorders, who suffers from these disorders and how can our diet help?
The impossibility to get sufficient restorative sleep, both by quantity and quality is sufficient enough for the psychophysical wellbeing of the individual is defined as a sleep disorder.
Sleep disorders affect both men and women, adults and children of any age and in any part of the world, the percentage is over 25% in adults and 21% in children. The causes may be very different from each other sucj as stress, diet, eating habits, physiological causes and so on.
THE MOST COMMON SYMPTOMS.
The symptoms are either of physical or psychological nature, in both cases they are very bothersome for those suffering from:
- Fatigue
- Lowering of the pain resistance
- Asthenia
- Tachycardia
- Muscle tension
- General physical pain
- Difficulty in concentration
- Unstable mood
- Apathy
- Nervousness and irritability
Over the years sleep disorders have been catalogued so that the can be differentiated in some way in order to help who suffered from these disorders, hence it is necessary to seek specialist advise if the disorders are constant in order to get a correct diagnosis; anyhow there are some behavioral measures that can help improving sleep quality, these measures are called SLEEP HYGIENE, like the sleeping environment, colours and NUTRITION.
Creating a healthy and ideal evironment is one of the measures, such as eating in a healthy and correct manner without exaggerating neither with portions nor with fat.
Lets see in detail what can help us sleep better:
The bedroom should be furnished in a very simple way with just the necessary for sleeping; it is not recommended to have tv, computer, desks in the room in order to avoid bonds between non relaxing activities and the sleeping environment, furthermore the bed must be used exclusively for sleeping: not eating, watching tv, working or studying.
We must also make sure that the bedroom is sufficiently dark, quiet and at an adeguate temperature (avoid too hot or too cold).
With regards to FOOD:
- Avoid assuming in the evening beverages with a caffeine base or similar (coffee, tea, cola, chocolate).
- Avoid assuming alcoholic beverages in the evening (wine, beer, spirits).
- Avoid consuming abbundant dishes rich in carbohydrates in the evening.
- Avoid smoking tobacco in the evening.
It is also best to avoid siestas during the day, and also with regards to physical activity there are certain rules to follow:
Infact in the evening it is better to avoid medium to high intensity exercises such as going to the gym, whilst during the day a regular workout is very helpful.
For those suffering from sleep disorders also a nice hot evening bath is recommended, but it should be taken at least 1-2 hours before going to bed, and in the evening all the activities that require a lot of concentration or that could involve us mentally are not recommended such as; studying, using the computer, playing videogames and so on.
Sedative and hypnotical drugs are pretty useless on the long run because they cause dependance and can lead to worsening our sleep in the terms of quality.
Last but not least as for a sleep hygiene rule is the one to listen to our organism and hence don’t stay too long in bed, by anticipating bedtime or postponing wake up time. If we wake up before our alarm, we must still get out of bed and start the day, the same thing goes at night, if we have difficulty falling asleep it is better to get out of bed and dedicate some time to relaxing activities such as reading a book or listening to music.
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