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Is pain keeping you awake? Find out why pain affects sleep and what you can do to sleep better. Abnormal Sleep Behavior Disorders.

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Sleep Talking. Sleep talking, formally known as somniloquy, is a sleep disorder defined as talking during sleep without being aware of it. Sleep talking can involve complicated dialogues or monologues, complete gibberish or mumbling. The good news is that for most people it is a rare and short-lived occurrence.

Anyone can experience sleep talking, but the condition is more common in males For most people, dreaming is purely a "mental" activity: dreams occur in the mind while the body is at rest Nocturia or Frequent Urination at Night. A frequent need to get up and go to the bathroom to urinate at night is called nocturia.

It differs Sleep problems like insomnia can be caused by many different factors, including chronic pain, acid reflux, and depression. But did Excessive Daytime Sleepiness Disorders. Excessive Sleepiness. Do I Have Excessive Sleepiness?

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Sleep Related Breathing Disorders. Sleep is restorative for the body and mind. Sleep Deprivation. You know that your family medical history, along with what you eat and how much you weigh, can affect your If you have any ongoing sleep problem, especially if it results in daytime sleepiness, see your primary care provider to investigate the possible causes.

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You may need a change in medications or treatment for an underlying medical condition. Or if life events are distressing you, seeing a mental health professional could help.

Too early to get up, too late to get back to sleep

But sleep-maintenance insomnia is usually a primary insomnia — meaning that there's no obvious medical or psychiatric cause. Your clinician or a sleep specialist, if you've been referred to one will ask about your lifestyle, your habits, and when, where, and how you sleep. She or he may also inquire about your thoughts on sleep and sleep loss, because people who sleep poorly often have ideas about sleep that contribute to insomnia.

Compared with good sleepers, poor sleepers were more likely to believe, for example, that they needed eight hours of sleep to function; that they couldn't function the next day if they didn't have enough sleep; and that they couldn't cope with the consequences of disturbed sleep. Cognitive techniques see "Cognitive behavioral therapy" can help change such beliefs. One of the best aids in figuring out sleep problems is a sleep diary. For a week or two, keep track of your sleep patterns — especially how much time you spend in bed and how much of that time you're awake.

To establish a more restorative sleep pattern, try going to bed later. Estimate from your diary how much sleep you actually get each night. If you get six hours and you need to wake up at 6 a. And don't nap during the day.

Chronic Obstructive Pulmonary Disease and Sleep - Sleep Disorders - National Sleep Foundation

This technique, called sleep restriction, may at first make you feel sleep-deprived, but it can be very effective if you stick with it, while also continuing other efforts to improve sleep, including sleep hygiene and the relaxation and cognitive behavioral strategies listed below.

If you find that you're falling asleep too early in the evening, keep the lights up bright where you're sitting or working. This can slow the release of the hormone melatonin, which rises when it's dark, promoting sleep, and falls when it's light, promoting wakefulness. You can't get back to sleep if your mind is racing or your muscles are tense.

To calm the mind and relax the muscles, consider meditation, deep breathing, progressive muscle relaxation, or biofeedback. For biofeedback, which monitors physiological states such as muscle tension and hand temperature, you need special equipment and the aid of a specialist. During biofeedback, you learn how to control tension by sensing how it is affected by various thoughts and relaxation techniques. Progressive muscle relaxation involves alternately tensing and relaxing muscles throughout your body, starting with your feet and working your way up.

The purpose of deep breathing also known as diaphragmatic breathing is to replicate the way you breathe during sleep slow and from the diaphragm , as opposed to the faster and shallower way you breathe when you're awake. Meditation typically involves sitting quietly and using an image, a repeated phrase, or rhythmic breathing to focus attention and quiet the mind. A form of meditation called visualization helps you mentally distance yourself from stress by imagining a place that makes you feel at peace — say, a seaside retreat or a quiet garden — and thinking about what you see, hear, feel, smell, and taste there.

Practicing relaxation techniques during the day for 15 or 20 minutes not only offers many health benefits, it also establishes a routine that you can invoke when you wake up in the middle of the night. American Academy of Sleep Medicine www. National Sleep Foundation www. Cognitive behavioral therapy CBT teaches you new ways to think about problems in your life and better strategies for dealing with those problems.

Research has shown that CBT provides better long-term relief for insomnia, especially primary insomnia, than sleep medications. People with insomnia often become preoccupied with sleep and the consequences of poor sleep, replaying unproductive thoughts as they lie awake. These thoughts may include misattributions "When I feel nervous during the day, it's because I didn't sleep well the night before" , unrealistic expectations "I must get eight hours of sleep tonight" , and exaggerated fears "If I don't get to sleep soon, I'll mess up at work tomorrow". Daytime napping and other shifts in the sleep-wake cycle.

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Individuals may feel very drowsy during the day and then be unable to sleep at night. In extreme cases, people may have a complete reversal of the usual daytime wakefulness-nighttime sleep pattern. A person experiencing sleep disturbances should have a thorough medical exam to identify any treatable illnesses that may be contributing to the problem. Examples of conditions that can make sleep problems worse include:.

Most experts and the National Institutes of Health NIH strongly encourage use of non-drug measures rather than medication.

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Studies have found that sleep medications generally do not improve overall sleep quality for older adults. Use of sleep medications is associated with a greater chance of falls and other risks that may outweigh the benefits of treatment. Non-drug treatments aim to improve sleep routine and the sleeping environment and reduce daytime napping. Non-drug coping strategies should always be tried before medications, since some sleep medications can cause serious side effects. The type of medication prescribed by a doctor is often influenced by behaviors that may accompany the sleep changes.