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I have cold and cough from last two weeks. I am taking medicines for this but this results in blockage of cold which create headache and ear pain.
Sleep is the most essential part of our lives because it is the time when our body gets rejuvenated and recharged. However, due to numerous reasons, quite a few individuals fail to achieve proper sleep or any sleep at all. This condition in which a person is unable to sleep at night can be termed as insomnia.
Causes of insomnia
There can be varied reasons for different people that can cause insomnia.
- Unhealthy lifestyle i.e. improper sleep cycle, improper food habits, untimely naps, substance abuse etc.
- Medical conditions like sinus allergies, gastrointestinal problems, endocrine problems, arthritis, asthma, neurological condition like Parkinson’s disease, chronic back pain etc.
- Psychological conditions like depression and anxiety
- Certain medications aimed to cure other health problems
In case of the treatable medical reasons, insomnia is gone once the problem is treated. However, for people who have no idea as to why they suffer from insomnia, here are certain tips that can help in fighting it.
Lifestyle changes to cure insomnia
Starting with a significant lifestyle change can be a great way to change one’s sleep cycles and get a good night’s sleep.
- Maintain a proper and healthy diet, with more fruits and vegetables and less carbs and fat.
- Try to sleep and wake up at the same time everyday (despite the fact that you may not feel sleepy). This will train the body and regulate the body clock.
- Avoid afternoon naps or any short naps during the day.
- Exercise daily for at least 30 minutes.
- Avoid caffeine as it has contains properties that keeps a person up for long hours.
- Avoid intake of alcohol and nicotine. Although alcohol is associated with fun and partying, it is actually a depressant and causes improper sleep.
- Avoid any meal right before bed time.
Tips that can help
- Take a good, warm shower right before sleep.
- Ask your partner to give you a nice massage before bedtime.
- Restrict bed activities to sleep and sex only, nothing more.
- Make a really comfortable and inviting sleep environment.
- Try and get rid of all your worries before going to bed.
- Reduce stress using a number of stress reduction therapies like meditation, deep breathing, progressive muscle relaxation techniques, etc.
Apart from the lifestyle changes and the tips that will help you gain a better sleep, there is another therapy, which may be useful. It is called the cognitive behavioural therapy. This therapy can give essential knowledge about sleep and help achieve normal sleep routines. If you wish to discuss about any specific problem, you can consult a psychiatrist.
Sir I am akshay age 21, my penis is too small when erected it is 4 inch ,what can I do for bigger penis? Is my penis size satisfy my partner in future? I'm worrying a lot for compare with my friends my penis is too small, what can I do? Is there any exercise?
Hello, I am 32 yrs, Male. Since last 2 days, I was suffering from mouth ulcers. Yesterday, I took 2 becosules capsule (B complex with Vitamin C) after lunch and dinner. Suddenly during the night around (2 AM) I feel like that my muscle around throat become tightened, pain, little difficult in swallowing saliva, itching feeling at that place, difficult to open the full mouth, Please advice me.
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How to recover from flue and thyroid and remedy for thiorude and cough as possible trips and normal health.
Dear doctor I am suffering from grade 1 varicose and genteal organism infection so any problems my feature sexual life, and any proper medicine also and how to cure in this disease?
I am not able to last more than a minute while having sex and ejaculate. Is there any medicine which helps in increasing the time.
I am a 69 year old male. Due to auto-immune disease, I keep getting allergies like sneezing, urticaria, cough, post nasal drip, poor absorption of iron & vitamins etc. TSH is around 4 with Thyrox-25. I am taking LCZ or Montair on SOS basis. What are the treatments/ home remedies for this.
Hello Doctor, I am 38 years old woman. I have been noticing that if I have lot of work standing for long my legs below knees entire calfs pain a lot. I am house wife . Is this due to weakness. I eat limited and my weight is 63 height is 5.5" I do not have sugar or bp. My thyroid recently TSH was 5.2. Please advise. I can not walk at home without slippers.
I'm 19 years old don't know why I'm losing my hair's alot how can I stop losing my hair. Please let me know if there is any possibility to stop my hair with help of oil or medicine. Please let me know.
Sir I have ingested 5g paracetamol on last wednesday im having no symptoms but I am unable to ejaculate the sperms does paracetamol effect sperm production.
my age is 47. From childhood I am shy and get tense for small things. For this reason I am unable to settle in life. Please help me sir.
Sleep disorders are likely to be treated less seriously than other disorders. But studies show that a neglected sleep disorder can even cause a stroke. The risk factors also include hypertension, diabetes and heart problems.
Apnea or apnoea is suspended breathing. It refers to a usual pattern of pauses in the breathing pattern .But you are possibly suffering from obstructive sleep apnea if you have breathing pauses in your sleep. What makes it more alarming is that if you suffer from sleep apnea, you may not be aware of it yourself. Sleep apnea is of three types, namely, central, obstructive and complex apnea. Obstructive sleep apnea (OSA) is the result of an obstruction in the air passage where in the air forces through itself noisily. And you snore. A physical block in the air passage is due to the relaxation of the soft tissues in the throat. If you have apnea for more than 20 seconds and repeatedly in sleep then you need serious medical attention. And this can remain unknown and unattended for years. OSA patents generally suffer from fatigue and drowsiness in the morning. Sleepiness in the daytime is one of the major causes of accidents. OSA is found mostly in men and in aged people.
Obstructive Sleep Apno\ea (OSA) and Stroke
Severe sleep apnea doubles the risk of stroke than anything else. It need not cause a stroke independently but can lead to several other physical conditions which can ultimately result in a stroke. A person is considered to have severe sleep apnea when his breathing stops for 20 times in an hour. When breathing is interrupted several times, the body, deprived of its oxygen prepares itself for a fight. And this response results in the clotting of blood. Blood clots hinder the oxygen supply to the brain leading to stroke. It is the decreased blood oxygen saturation that causes a stroke. OSA is often a reason for high blood pressure and high blood pressure has great a tie up with stroke.
OSA and Heart
The repeated pauses in breathing deny oxygen supply to the brain. The increase in the carbon dioxide level activates the sympathetic nervous system. This in turn causes spikes in the blood pressure and increases the blood pressure and the heart rate. A systemic cardiac resistance develops when there is a change in the volume of blood pumped into the heart.
People suffering from undiagnosed OSA have an increasing mortality rate. A lot many people are treated for cardiovascular diseases. But many OSA patients go untreated mainly because they or their partners do not recognize the symptoms.
The symptoms of Obstructive Sleep Apnea are as follows :
Load and heavy snoring
Apnea or pauses in breathing during sleep.
Sleepiness and headache in the morning
Inability to concentrate
High Blood Pressure