Common Disorders and Treatments One of the most common disorders is obstructive sleep apnea, which affects 26 percent of Americans between the ages of 30 and 70. This occurs when throat muscles intermittently relax and block your airway during sleep. A noticeable sign of obstructive sleep apnea is snoring. A sleep study is required to establish a diagnosis prior to treatment. Insomnia is another problem, and its sources include stress, an irregular sleep schedule, poor sleeping habits, mental health disorders like anxiety and depression, physical illnesses and pain medications. Cognitive behavioral therapy for insomnia can help control or eliminate negative thoughts and actions that keep you awake and is generally recommended as the primary treatment for people with insomnia. Other approaches include appropriatemedications to improve sleep, patients keeping diaries to document their experiences and relaxation and meditation exercise. “Sleep disorders are still underdiagnosed because patients don’t always let their primary care providers know what’s going on so a disorder can be further investigated,” said Dr. Cousin. Key Tips for Better Sleep • Devote hours before bed to relaxing activities and pursuits. • Thirty minutes before going to bed, practice relaxation techniques such as meditation, non-active yoga and journaling. • Go to bed the same time every night and wake up at the same time every day. • Avoid heavy meals close to bedtime. A light snack may help to induce sleep. • Regular exercise in the late afternoon may deepen sleep, however, vigorous exercise within 3-4 hours of bedtime may interfere with sleep. • Minimize noise, light and excessive temperature during sleep. A white noise machine may help block out extra sound. • Turn off noisy distractions such as televisions and cell phones. • Avoid nicotine near bedtime and upon awakening in the middle of the night. • Discontinue caffeine 6 - 8 hours prior to bedtime and minimize total daily use. LEARN MORE at: https://www. franciscanhealth.org/
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