Rest Easy With These Tips
Unfortunately, getting a good night’s sleep isn’t always as simple as it sounds. Distractions, stress, burnout and poor routines can make getting to sleep difficult. This can lead to further negative health impacts and a vicious cycle of no sleep. If you're looking for tips on how to get better sleep, read on.
Medication for Sleep Disorders
Sleep disorders can have a significant impact on a person's quality of life. They can affect everything from mood to productivity and can even lead to serious health complications. Here are some common sleep disorders and medications used to treat them:
Excessive Daytime Sleepiness (EDS)
EDS is a condition characterized by an uncontrollable urge to sleep during the day. It can be caused by a variety of factors, including sleep deprivation, certain medications, and underlying health conditions. Some medications used to treat EDS associated with narcolepsy or obstructive sleep apnea include:
- Modafinil: This medication is used to promote wakefulness and can be effective in reducing excessive daytime sleepiness. It works by increasing levels of certain chemicals in the brain that promote wakefulness.
- Armodafinil: This medication is similar to modafinil and is also used to treat EDS. It is believed to be more potent than modafinil and may have fewer side effects.
- Solriamfetol: This medication is a newer medication that has been approved by the FDA to treat excessive daytime sleepiness associated with narcolepsy or obstructive sleep apnea. It works by blocking the reuptake of dopamine and norepinephrine in the brain, which can help promote wakefulness.
Narcolepsy
Narcolepsy is a neurological disorder characterized by excessive daytime sleepiness and sudden sleep attacks. It can also cause other symptoms, such as cataplexy (sudden loss of muscle tone), sleep paralysis, and hallucinations. Medications used to treat narcolepsy include:
- Sodium oxybate: This medication is used to treat cataplexy and excessive daytime sleepiness in people with narcolepsy. It works by increasing deep sleep and reducing the number of sleep attacks.
- Modafinil and armodafinil: These medications are also used to treat narcolepsy and can help improve wakefulness during the day.
- Solriamfetol: This medication has also been approved to treat excessive daytime sleepiness in people with narcolepsy.
Sleep Apnea
Sleep apnea is a condition characterized by pauses in breathing during sleep. It can be caused by a variety of factors, including obesity, smoking, and alcohol consumption. Treatment options for sleep apnea include:
- Continuous positive airway pressure (CPAP): This treatment involves wearing a mask over the nose and/or mouth while sleeping. The mask is connected to a machine that delivers a continuous stream of air to keep the airway open and prevent pauses in breathing.
- Oral appliances: These devices are worn in the mouth while sleeping and help keep the airway open by repositioning the jaw and tongue.
- Surgery: In some cases, surgery may be necessary to treat sleep apnea. This may involve removing excess tissue from the throat or repairing abnormalities in the structure of the airway.
2. Using a New Blanket from Big Blanket Co
At Big Blanket Co, you can find an assortment of comfortable big blankets that will help you get a better night's sleep. Not only is it comfortable, but they are the perfect weight to get you the shuteye that you desperately need. The Sherpa Stretch™ Blanket is a popular option. A version of their top-selling blankets and lining it with soft sherpa for extra warmth and comfort.
There's also the Premium Woven™ Blanket that feels even better than it looks. It is the perfect combination of style and comfort, providing you with a restful sleep.
Consider adding a blanket from Big Blanket Co. to your bed and help change your sleepless nights for the better.
3. Upgrade Your Mattress
It might not seem obvious at first, but if you're not comfortable you won't be able to get the best sleep possible. Everyone sleeps in different positions, and has a preference for what makes them feel relaxed. If you prefer a soft bed that feels like sleeping on a cloud, a firm mattress wouldn't be ideal. You sleep in your bed every single night, so investing in it is a good idea.
If you can't afford a whole new mattress set, take a look at mattress toppers. Brooklinen, for example, offers a down alternative mattress topper for a reasonable price. It has a soft and silky feel, and paired with the company's sheets and pillowcases, will make sleeping truly a dream. And right now, it's all on sale!
4. Use a Weighted Blanket
Weighted blankets have boomed in popularity in recent years — and for good reason. Weighted blankets help reduce anxiety, encourage sleep, and they’re a medication-free way to ensure you wake up well-rested.
Try this weighted blanket from Amazon and revolutionize your bedtime.
5. Avoid Evening Caffeine and Snacks
You might think your nightly after-dinner cup of coffee is harmless, but caffeine can affect our bodies hours after consuming it. If you drink a caffeinated drink after 5 p.m., the caffeine can stay in your body until midnight and ruin your plan for an early night. If hot drinks are non-negotiable, switch your coffee or tea to a decaffeinated version.
When it comes to food, snacking late at night can also affect your sleep. To avoid reaching in the fridge at midnight, pack your daytime meals full of protein and fiber to keep you fuller for longer. If you’re still hungry in the evenings, opt for fruit and vegetables as a healthy alternative to sugary snacks.
6.Reduce Evening Blue Light Exposure
Blue light is the type of light emitted by devices such as mobile phones and tablets. Unfortunately, this type of light can affect our ability to sleep by suppressing the body’s release of melatonin — a hormone that increases drowsiness.
To avoid disrupting your body’s natural hormones, decrease phone use in the evening, turn off the blue light setting on your device, or purchase some blue light blocking glasses such as this pair from Amazon.
7. Use Silk Pillows
One of the key barriers to getting a good night’s sleep is feeling uncomfortable in bed. Not many of us consider our bed’s set up, but even making a few changes can produce impressive results.
Opt for a memory foam mattress or adjustable bed base for maximum bodily comfort, and invest in silk pillows for a comfortable, hypoallergenic sleep experience. To treat your head to a luxurious sleeping experience, try this revolutionary silk pillowcase from Amazon.
8. Try Sleep Supplements
If sleep has become a long-term issue, there are tons of herbal supplements on the market to help you get back into a healthy sleep routine. Popular sleep supplement ingredients include melatonin, chamomile, lemon balm, and 5HTP, which have all been shown to help improve sleep.
Typically, after a week or so of taking sleep supplements, you’ll find that your sleeping pattern returns to normal, and you can save the supplements for short-term sleep disruption. If you’re in the market for herbal sleeping supplements, try this multi-nutrient supplement from Amazon.
9. Increase Daytime Light Exposure
Just as blue light at night can negatively impact sleep, getting enough outdoor light exposure during the day has the opposite effect. Daytime light exposure keeps your body’s natural clock — the circadian rhythm — in check, leading to better-regulated sleep hormones.
Try to spend at least an hour per day outside in the daylight, and you’ll find you can drift off to sleep more easily at night as a result.
The Bottom Line
Sleeping well consistently can be tricky, but doing so is crucial for your long-term health and happiness. Whether you invest in a weighted blanket or cut out blue light in the evening, even small changes to your routine can yield impressive results.
With the help of our top tips, we're sure you’ll find drifting off easier than ever before.