Some of the antidepressants meant to counteract depression, particularly SSRIs, can also interfere with sleep. People who are depressed may sleep more than usual, but their sleep isn't restful. If these measures don't work, your doctor may recommend one of several medicines that reduce RLS symptoms-including ropinirole (Requip), pramipexole (Mirapex), rotigotine (Neupro), or gabapentin enacarbil (Horizant).ĭepression is a common compromiser of sleep, and it is more common in women than in men. Exercise every day, take a hot bath before bed, massage your legs, and cut back on things that can make you jittery-like caffeine and tobacco. Solution: Try simple interventions first.RLS isn't just miserably uncomfortable-researchers at Harvard have linked this condition to an increased risk for heart disease and depression in women. RLS causes a creepy, crawly feeling and uncontrollable movements in the legs at night. Lying against a body pillow can put you in a more comfortable position while you sleep.īoth sexes can develop restless legs syndrome (RLS), but it affects women more often than men. Solution: In addition to the pain remedies your doctor recommends, try using a heating pad or taking a warm bath before bed to soothe achy joints or muscles.Poor sleep can also make you more sensitive to the feeling of pain. Researchers believe that a lack of sleep may activate inflammatory pathways that exacerbate arthritis pain. Conversely, a lack of sleep can increase your pain. It might even help you relax.Īrthritis aches or any other kinds of pain do not make for restful slumber. A gentle yoga stretch before bed probably won't hurt, though. Doing a high-energy aerobic routine too close to bedtime can have the opposite of the intended effect, making you too energized to sleep. Solution: Exercise every day if you can, ideally in the morning.Working out regularly can help you sleep better, and conversely, you're more likely to exercise if you get a good night's rest. Sleep and exercise complement each other. Having to constantly get up to go to the bathroom can disrupt your sleep, too. Also, don't drink too many fluids before bed. Avoid spicy, fatty foods, as well as alcohol and caffeine. Solution: Eat dinner at least a couple of hours before bedtime and keep the meal light.You can fall asleep, but once you're asleep you can't sleep deeply. And though a glass of wine or two with dinner will make you feel relaxed or even sleepy, it won't help you sleep. If you have enough caffeine, it's still in your body at 4 in the morning. It can take up to six hours to clear half of the caffeine from your body. Too much caffeine could keep you wide awake, even if you finish your coffee in the morning. Big meals leave you uncomfortably full, and over time can contribute to obesity-a well-known risk factor for sleep apnea. Spicy foods can contribute to painful heartburn. Your doctor might also suggest an oral appliance or a CPAP machine that blows air into your airways to keep them open at night. You may be able to relieve apnea with a few lifestyle adjustments, such as sleeping on your side or losing weight. Solution: See a specialist for a sleep study.Snoring might not be your main symptom if you do have sleep apnea, but you will notice that you're especially sleepy during the day. Either of these anatomical issues can block oxygen from reaching your lungs (and subsequently the rest of your body) while you sleep. A man or woman who has a narrow jaw or a change in muscle tone can get apnea. The conventional image of sleep apnea is of the overweight man who snores, but women of any size can also develop these repeated pauses in breathing while they sleep. Some medicines, including corticosteroids (prednisone), cold and flu remedies, and certain antidepressants also can interfere with sleep. Go through this list to see whether you might have one of these sleep-stealing conditions. Chronic insomnia has been linked to a variety of health problems, including obesity, high blood pressure, heart disease, diabetes, and depression. A lack of sleep does more than make you drowsy. Many conditions can disrupt your rest, and they can be treated. It's also very possible that the issue is physical-and fixable. Now your sleep is more likely to be lighter and more fitful, and when you wake up in the morning you might not always feel refreshed.Ī lack of good-quality sleep could be a natural consequence of changing sleep-wake patterns as we age. You might remember a time when you could drift off to sleep in an instant and remain in a state of blissful slumber well past lunchtime the next day. Stop these common sleep stealers before they put your health at risk.
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