5 mistakes to avoid for getting good sleep

5 mistakes to avoid for getting good sleep

After a day’s work, you’d want to sleep without much effort. But certain factors can make sleeping on time quite difficult. If you go to sleep and wake up at a fixed time daily, invest in a good mattress, and make your bedroom comfortable and free of clutter, you will soon be able to sleep well through the night. Here are five crucial habits that you should avoid before bedtime:

Exercising before bedtime
Exercising at night at home or gym and jogging in the late evening are becoming increasingly trendy. But most doctors strongly disagree with this habit as the adrenaline increases your heart rate and keeps you alert. A vigorous workout can also stimulate your nervous system, which prevents the body from falling asleep. While exercising, your muscles go through wear and tear and need adequate rest to heal. Since you may not get enough sleep, your rest is disrupted, and the healing process takes more time. The cumulative result of lack of sleep makes you tired and exhausted and may affect your productivity at home, school, or work. If you can exercise only in the evening, do it at least two to three hours before bedtime.

Using gadgets before bedtime
You’re not alone if you’ve heard about this earlier and think it is easier said than done. Smart devices have taken over our day and slowly our bedtime too. Using such gadgets even after you get into bed can affect your sleep. Our body releases cortisol around sunrise to keep us alert and melatonin in the evening to help us sleep. The blue light from TVs, smartphones, tablets, and laptops interferes with the release of melatonin and delays sleepiness. Most of us do not blink our eyes too much while glued to our gadgets, affecting our slow-wave and rapid eye movement that are crucial for cognitive eye functioning. Continuous and long-term exposure to blue light can damage the retina.

Slowly wean yourself away from gadgets and take to healthier habits like listening to music or reading, though it may be initially difficult. You can listen to audiobooks or podcasts that foster positivity and motivate you. Over time, such a habit can help you increase your sleep duration and quality of sleep.

Leaving conflicts unresolved
The obvious reason is that a fight puts you in a bad mood, and you carry over the anger to the next morning. Negative emotions disrupt sleep and worsen relationships. If you have an issue with your child, partner, or any family member, try to resolve it for a good night’s sleep.

Sleeping straight after a meal
You should be done with your last meal and drink at least two hours before bedtime. If you have a food craving, have a fruit, a cracker, or something healthy, light, and non-greasy. Avoid guzzling down a bottle of water before bedtime. Too much caffeine and water can increase the urge to urinate and disrupt your sleep. An adequate gap between food and bedtime aids in better digestion and prevents acid reflux and heartburn. Finishing your dinner and going to sleep right away can lead to weight gain and diabetes and increase the risk of cardiovascular diseases. On the other hand, you should not go to bed on an empty stomach as you may not have enough energy when you wake up the next morning. Also, lying down immediately after a heavy meal can trigger snoring. This occurs mainly because the stomach expands after ingesting foods, leaving less room for the lungs and diaphragm to function. This can exert pressure on the chest and organs and make breathing difficult, resulting in snoring.

Feeling anxious or stressed
Anxiety and stress affect sleep, and not getting enough rest compounds the issue. Anxiety disorders are a common mental health problem, and the lack of sleep is one of the symptoms of anxiety disorders. Those who worry too much may be fixated on one issue and overthink a matter. They may spend the night without even sleeping a wink. The lack of sleep again leads to exhaustion and fatigue the next day, and such a cycle continues. Distract yourself when you see signs of anxiety or stress by cultivating the habit of listening to relaxing music before bedtime. You can also meditate and do breathing exercises to help you relax. If you cannot get relief from these activities, consult a doctor or a sleep specialist.

Tips for finding the right mattress for a good sleep
The surface on which you sleep affects the quality of your sleep. A mattress that supports your spine with good spinal alignment and provides comfortable contouring for your body weight is what you should look for. Here are some tips for finding the right mattress for you:

Visit a store and try a mattress. Unless you lie down on a mattress, feel it, and understand the material and technology, you will not be able to find the best mattress that is right for you. Lie down for about 15 minutes in your normal sleeping position and see if it is comfortable for your back.
Buy mattresses that offer long trial periods. Most mattress companies offer a trial period of one, two, or three months as well as a guaranteed replacement option.
A medium-firm mattress is generally suited for people with back pain.
Doctors recommend a softer mattress for side sleepers, medium-firm mattresses for stomach sleepers, and any firmness for back sleepers.
Choose from materials like latex, rubber, and organic fiber combined with layers of coils or springs.

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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Bleeding disorders – Steps to prevent complications

Blood clotting, known as coagulation, is a process where platelets and plasma proteins combine to clot the blood to prevent excessive bleeding in case of an injury. However, sometimes individuals may not have enough clotting factors due to some disorders. Bleeding disorders are chronic and are either congenital or acquired. There are many disorders that can arise from this condition. Know how to prevent complications that may arise from different bleeding disorders. Inherited bleeding disorders Inherited bleeding disorders are genetic and happen when there is some damage or deficiency in specific genes that control clotting. The inherited bleeding disorders are: Combined deficiency of vitamin K-dependent clotting factors Hemophilia A Hemophilia B Hemophilia C Hereditary hemorrhagic telangiectasia Rare bleeding disorders with deficiency of clotting factors Von Willebrand disease Acquired bleeding disorders Acquired bleeding disorders happen if a disease or treatment has led to less or no production of the clotting factors. It can also occur if there is damage to any blood vessel, causing excessive bleeding. Acquired bleeding disorders include: Arteriovenous malformation where blood vessels may get tangled Disseminated intravascular coagulation Liver disease–associated bleeding Rare cases of Von Willebrand disease and hemophilia Vitamin K deficiency bleeding Symptoms of bleeding disorders The common symptoms of different bleeding disorders include: Easy bruising Heavy bleeding in case of injury Nosebleeds that do not stop easily Excessive menstrual bleeding Excessive bleeding during surgery or tooth extraction Bleeding in the umbilical cord after birth Bleeding into joints and pains. Bloody urine or stools Complications of bleeding disorders A person diagnosed with a bleeding disorder needs to be careful all the time as there is no cure for the condition yet. Doctors cannot predict when an internal bleed can happen. They must take utmost care to prevent accidents, cuts, bruises, and injuries. Bleeding disorders can lead to the following complications: Pain People diagnosed with a bleeding disorder may have acute pain if there is bleeding into joints and muscles. They have chronic pain if they have long-term joint damage. Joint damage One of the most common bleeding disorder complications is damage to the joints and muscles. It can cause severe pain, stiffness, and deformity. Patients may have arthritis and need lifelong treatment and care. Inhibitors One basic treatment for bleeding disorders is an infusion of clotting factor concentrates. An inhibitor is an antibody that may consider the clotting factor as a foreign body and neutralize it. This makes the therapy ineffective. Doctors may have to continue the factor replacement therapy to increase the number of clotting factors. Bleeding in the brain Though rare, people with bleeding disorders risk spontaneous bleeding in the brain. People with a severe form of a bleeding disorder are at risk of a brain bleed after a bump or a fall. They could experience memory loss or have episodes of epilepsy, and some may have balance and coordination problems depending on the bleed's location. Bleeding in the central nervous system can lead to stroke. Prevention of complications Inherited bleeding disorders cannot be prevented. Doctors suggest several ways affected people can take to avoid or minimize the risk of complications that may arise from the various bleeding disorders. They are: Follow your treatment plan Doctors recommend periodic, half-yearly, or yearly examinations to monitor overall health. They thoroughly examine the joints, bones, and muscles to check for internal bleeding. They also do a blood examination to check for factor levels and the presence of inhibitors. Do not miss any appointment if you do not have symptoms. Continue to receive routine follow-up care without fail, as this can be crucial to ensure your symptoms do not worsen. Treat bleeding without delay In the event of an injury, take factor concentrates immediately without delay. Always carry your identification card with you without fail. Prophylactic therapy Doctors may recommend taking a clotting factor replacement therapy before surgery or any sports activity that may cause a bleed. Some opt to inject themselves with clotting factors regularly, sometimes thrice a week, to prevent bleeding. Adults can take this injection at home. If you previously had bleeding in a joint, doctors may recommend a preventive infusion of clotting factors. Doctors recommend this for children who have moderate to severe bleeding disorders. Pain management Physical therapy and exercise can help control or reduce severe joint pain and swelling. Joint replacement therapy can be a solution for those with severe pain or arthritis that may lead to mobility issues or difficulty using a limb. Preventive measures for pregnant women A team of doctors, including an obstetrician, a hematologist, and an anesthesiologist, monitor women with a bleeding disorder. They monitor the level of clotting factors during pregnancy. Generally, pregnant women may have less bleeding as their high hormonal levels may stimulate the production of clotting factors. Before delivery, doctors administer specific treatments to prevent excessive bleeding. Since the baby is also at higher risk, most doctors aspire for a natural delivery. They avoid an epidural or suction extraction of the baby. They also avoid using C-section delivery and unnecessary cutting of the skin near the vagina to prevent it from tearing. Changes in lifestyle A balanced meal regimen, exercise, and treatment can help a patient cope with bleeding disorders. Though there are no specific foods, eating healthy and consciously can be beneficial. Regular exercise can help find relief from stiffness and pain that they may feel in their joints and muscles. 

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