Assess Yourself for Potential Sleep Disorders
- Insomnia: “Difficulty with falling asleep or staying asleep; or sleep that does not leave you feeling rested.”
- Delayed Sleep Phase Syndrome: “Mixed-up sleep patterns.”
- Narcolepsy: “Falling asleep suddenly and uncontrollably during the day.”
Assess Your Sleep Habits for Potential Sleep Syndromes:
- Restless Leg Syndrome (RLS): “Urge to move the legs because they feel uncomfortable, especially at night or when lying down. RLS is not due to spasticity.”
- Bruxism: “Grinding or clenching teeth.”
- Sleep Apnea: “Brief pauses in breathing during sleep, resulting in reduced oxygen flow to the brain and causing loud snoring and frequent awakening.”
- Periodic limb movement disorder (PLMD): “Involuntary movement of legs and arms during sleep.”
- Sleepwalking: “Walking or performing other activities while sleeping and not being aware of it.”
- Post-Traumatic Hypersomnia: “Unusually long periods of sleep.”
Tips for Improving Your Sleep:
- Go to bed at around the same time every night.
- Maintain a bedtime routine.
- Do not consume caffeine, nicotine, alcohol or sugar for at least five hours before bedtime.
- Do not eat before going to bed, allowing time to digest, but also do not go to bed hungry as this can cause you to wake up.
- Avoid exercise within two hours of bedtime. Stretching, meditation, or a warm bath before bed may help with sleep.
- Avoid eating or watching TV while in bed.
- Try to keep stress out of your bedroom.
- Remember: If 20 minutes has passed and you have not fallen asleep, get out of bed and do something relaxing or boring until you feel tired.
Sleep Disorder Treatment Options:
- Consider counseling if depression or anxiety is causing a problem with your sleep cycle.
- Ask your physician about medications that can help you stay asleep at night and awake during the day.
- Try natural remedies such as herbal teas, melatonin, and valerian which can be found in drug stores.
The following information has been collected by Living Well With A Disability from various sources to provide individuals who would like to live well with their disability suggestions for obtaining their highest level of physical health and well-being. While we believe this information to be accurate, we make no guarantees. All individuals should consult their personal physician prior to changing their diet or exercise habits, and prior to making any health decisions.
Under no circumstances shall CILCP or its employees be liable for any direct, indirect, incidental, special, punitive, or consequential damages which may result in any way from your use of the information included as part of the Living Well With A Disability website.