Dr Mallina Sivarajasingam, MBBS (MAHE), MS ORL-HNS (UKM), CMIA (NIOSH), Fellowship Head & Neck Oncosurgery (Australia) Consultant Ent, Head & Neck Surgeon at, Tropicana Medical Centre talks us through how to get a good night’s sleep.

Sleep disorders are a group of conditions that affect the ability to sleep well on a regular basis.

Inadequate or non-restorative sleep can markedly impair a patient’s quality of life, whether they are caused by a health problem or by too much stress.

This is becoming an increasing problem for people, especially those between ages 20 and 59 who report having sleeping difficulties fairly regularly.

Depending on the type of sleep disorder, people may have a difficult time falling asleep and may feel extremely tired throughout the day.

The lack of sleep can have a negative impact on energy, mood, concentration, and overall health.

Sleep disorders can be primary or a symptom of another medical or mental health condition.

These sleeping problems may eventually go away once treatment is obtained for the underlying cause. Hence, it is imperative to ascertain the root cause of the problem:

What are the symptoms?

Symptoms can differ depending on the severity and type of sleeping disorder. They may also vary when sleep disorders are a result of another condition.

However, general symptoms of sleep disorders include (but are not limited to) difficulty falling or staying asleep, daytime fatigue, strong urge to take naps during the day, irritability or anxiety, lack of concentration, slow reactions, trouble controlling your emotions, or the use of caffeinated beverages to keep yourself going.

Insomnia refers to the inability to fall asleep or to remain asleep, is an all-too common sleeping problem– in fact, it’s themost common sleep complaint. It can be caused by jet lag, stress and anxiety,hormones, or even digestive problems.
Insomnia can take a toll on your overall health and quality of life, potentially causing depression, weight gain, and impaired work or school performance.

Whatever the cause of your insomnia,being mindful of your sleep habits and learning to relax will help you sleep better and feel better. The good news is that most cases of insomnia can be cured with lifestyle changes you can make on your own – without relying on sleep specialists or turning to prescription or over-the-counter sleeping pills.

Keep a sleep diary

A sleep diary is a useful tool for identifying sleep disorders and sleeping problems and pinpointing both day and nighttime habits that may be contributing to your difficulties. Keeping a record of your sleep patterns and problems will also prove helpful if you eventually find it necessary to see asleep doctor.

Your sleep diary should include:

• What time you went to bed andwoke up, total sleep hours, andperceived quality of your sleep
• A record of the time you spent awakeand what you did (“stayed in bed witheyes closed,” for example, or “got up,had a glass of milk, and meditated”)
• Types and amount of food, liquids,caffeine, or alcohol you consumedbefore bed, and times of consumption
• Your feelings and moods before bed(e.g., happiness, sadness, stress,anxiety)
• Any drugs or medications taken,including dose and time of consumption

The details can be important, revealing how certain behaviors can be ruining  your chance for a good night’s sleep. After keeping the diary for a week, for example, you might notice contributory factors hampering a good night’s sleep.

How to improve your sleep hygiene and daytime habits

Regardless of your sleep problems, a consistent sleep routine and improved sleep habits will translate into better sleep over the long term. You can address many common sleep problems through lifestyle changes and improved sleep hygiene.

For example, you may find that when you start exercising regularly and managing your stress more effectively, your sleep is much more refreshing. The key is to experiment. Use your sleep diary as a starting point.

Simple changes to your daytime and pre-bedtime routine

• Keep a regular sleep schedule, going to sleep and getting up at the same time each day, including the weekends.
• Set aside enough time for sleep. Most people need at least seven to eight hours each night in order to feel good and be productive.
• Make sure your bedroom is dark, cool,and quiet. Cover electrical displays,use heavy curtains or shades to blocklight from windows, or try a sleep mask to shield your eyes.
• Turn off your TV, smartphone, iPad,and computer a couple of hours before your bedtime. The type of light these screens emit can stimulate your brain and interfere with your body’s internal clock.

When to call a doctor about sleep disorders

If you’ve tried a variety of self-help sleep remedies without success, schedule an appointment with a sleep specialist. If you require an ambulance service, dial our 24-hr Emergency Hotline at +603-6287 1999. Ourdedicated ambulance service iswell-equipped with experienced paramedics and well-trained emergency medical staff to deliver a wide range of medical services in time of emergencies. For more info,kindly contact our Expatriate Liaison, Sarah at 018-2111 259.