A sleep disorder presents difficult struggles in the lives of those who suffer from it. It affects their ability to sleep well and maintain a healthy lifestyle. Unfortunately, sleeping disorders are becoming increasingly common in the United States, owing to various reasons. Research has shown that around 70% of Americans between the ages of 20 and 59 face sleeping complications on a regular basis. Sleeping problems are attributed to a wide range of causes, such as stress, hectic lifestyles, health problems, and more.

Some people may not realize they have insomnia or sleep apnea until the symptoms start interfering with their daily lives; the regularity of sleeping problems may indicate a sleeping disorder, but there are certain telltale symptoms as well as foods to avoid to get a good sleep:

1. Symptoms of a sleep disorder

Depending on the type of sleep disorder, people may experience agitation, mood swings, difficulty in retaining a proper sleep cycle etc. The lack of sleep aspect itself can have a tremendous negative impact on their concentration levels, ability to think clearly and process things. In some cases, lack of sleep may result from a medical condition and only last temporarily. Such sleep problems are likely to go away once the underlying condition is addressed and properly treated. Sleep disorders like insomnia and sleep apnea, however, involve a combination of medical treatments and changes in lifestyle and diet. Insomnia would typically display symptoms like fatigue, poor or lack of sleep, waking up again and again during the night etc. Whereas, sleep apnea would greatly reduce the quality of sleep by presenting obstructions that block the airway and limit the amount of air supply to the lungs. This is indicated by snoring loudly and waking up gasping for breath. Depending on the severity of this condition, this may happen a few times or more than hundreds of times in the night.

2. Diagnosis and treatment

Primary caregivers best determine sleep disorders by carrying out a thorough evaluation. They provide effective treatments for overcoming these issues. The CPAP machine, for example, is designed to treat sleep apnea. It helps maintain the air pressure in individuals during sleep. It comes with a mask, which is worn during sleep and is connected to a pump that provides a flow of air into the nasal passages. The CPAP machine eliminates breathing difficulties and allows people to sleep better.

3. Foods that affect your sleep

Beating insomnia may not be easy but avoiding certain foods that resist sleep before going to bed may be a useful tip:

• Caffeine: Consuming anything with caffeine in it is a bad idea post evening. Caffeine disrupts your sleep and causes you to keep awake. Chocolate, cola, and tea are also sources with similar effects. To be on the safe side, avoid decaf coffee as well, as it also has traces of caffeine. Avoid having any sources of caffeine at least 4 to 6 hours before bedtime.

• Certain medications: Pain relievers, diuretics, weight loss pills and generally over-the-counter drugs may contain caffeine in them in significant quantities. Before taking them, read through the information panel to see if these medications can delay sleep.

• Alcohol: May disrupt sleep by affecting the quality. It causes individuals to have a restless sleep in which they are likely to toss and turn throughout the night (add to that headaches and night sweats). In order to sleep well, avoid consuming alcohol 5 to 6 hours before bedtime.

• Fatty, spicy foods: Also, ditch consuming high fat foods with grease and spices as they disrupt sleep by activating digestion, and in turn causing many trips to the bathroom.