Sleep is not just a ritual, but a fundamental marker of overall health. Every night, you slide into it like a hibernating bear but yet can’t recall the last time you woke up truly refreshed. It may not seem weird at first, and many assume and even normalize that because our lives are hectic nobody feels rested.

But the reality is that one might have a sleep disorder and not even know it.  There are a handful of problems (Parasomnias) that can cheat you out of quality slumber, leaving you more tired in the morning than you were when you went to bed. Parasomnias are a set of sleep disorders involving unusual, sometimes undesirable physical experiences, which derail sleep.

Sleep problem # 1

Your body clock is off – You’ve turned into a night owl – Sleep onset insomnia

Not even drowsy until the wee hours? Delayed sleep-phase syndrome (DSPS) or Delayed Sleep Pattern is the technical term for this disorder, which afflicts more than 10% people who seek help for insomnia. It involves a biological glitch that prevents your body from making melatonin (the sleep hormone) until 12 a.m. or later.

A prime sign you have DSPS: You’ve been a night owl for the longest of time. It is unimaginably common among teenagers and sometimes persists even in adulthood. If you’re not squeezing in at least 5-6 hours of uninterrupted sleep, consider yourself at a greater risk of developing premature blood pressure and diabetes, if you have a family history. For the present, it can result in a significant cognitive decline dominated by an imbalance in all kinds of chemical messengers manufactured and released from different parts of the brain.

What can be done?

Begin by improving your sleep hygiene. Sleep hygiene only means proactively taking care of all the self-modifiable factors – as simple as cutting back on caffeine consumption to consciously avoiding use of mobile and watching television at least 90 minutes prior to bedtime.

Diet inclusions like whole grain meal, walnuts, liquorice tea, dry roast + grind seeds (50gms each), Flax + Chia + Pumpkin + sesame – consuming these towards end of the day may help

Create a soothing wind-down routine. Soaking in the sun in the morning helps reset your body’s 24-hour rhythm. If they don’t do the trick, a physician may prescribe synthetic Melatonin (3 mg to 6 mg at bedtime), as well as light therapy with a medical lamp to use in the morning.

Sleep problem # 2

You snore like a saw– tiger in the house

Those snuffle-snorts mean that your slack tongue and throat muscles are narrowing your airway, possibly due to the shape of your soft palate or any extra weight you are carrying.

Although you’re likely to wake up if you get short of breath, it may not be for long enough to remember. Some people wake dozens or even hundreds of times a night (since numbers matter –at least 5 times in an hour)—a disorder known as sleep apnoea that increases the risk of heart disease and stroke. Those repeated awakenings are as disruptive as someone pinching you every two minutes all night long. Laugh and the world laughs with you, snore and you only get to sleep alone.

What can be done? If you rarely wake up feeling bright even after all the necessary modifications consistently put to practice have not made much of difference, you may be advised to consult a Sleep Specialist to get checked for your sleep apnoea. If you have the condition, a detailed sleep study will be performed and CPAP machine with mask might be a new medical gadget you will have to invest in – as it can help by keeping your pharynx open with a steady stream of air.

And not to forget the most important thing: considering the investment and the practical difficulties one faces while using such a gadget, you will need to take steps expeditiously to prevent snoring evolving into Sleep Apnoea. So to quiet your snore, practice sleeping on the sides only using a thick enough pillow (to prevent collapse of pharyngeal wall muscles) Also consider visiting your physician or ENT Specialist to rule out evaluate any existence of Sub-Clinical Chronic Pan Sinusitis.

Sleep problem # 3

You grind your teeth – Bruxism

Do you wake up with a sore jaw or get chronic headaches? If so, you may be rasping your teeth overnight. All that clenching can cause enough pain to interfere with your shut-eye (not to mention wear down your enamel). Irrespective of age from children as young as 5 years to elderly people above 60 years, bruxism can manifest.

What can be done? A dentist will fit you with a mouth guard. If you are clamping down because you are overwhelmed and overloaded, find a healthier way to manage stress. It is also crucial to spend quality time mentally-winding down before bed so you slide into a calm and relaxed sleep.

Sleep problem # 4

Your legs feel jittery at night

That creepy-crawly feeling—aptly called Restless Legs Syndrome (RLS)—troubles as many as 1 in 10 people more common in women than in men and is thought to be linked to a dysfunction in the way the brain processes the neurotransmitter dopamine. However, in some cases it suggests a nutritional deficiency. With people who have low iron, there seems to be over-activity in parts of the brain that results in an urge to move the legs.

What can be done? Ice packs, warm packs, massages, a bath before bed time—any of these remedies might help. Different things seem to work for different people.

Also, you may also consult a sleep specialist for medication. Be sure to mention your current prescriptions because some medications may reduce dopamine activity. Get your iron levels checked, because sometimes a supplement is the only treatment necessary.

Sleep problem # 5

You sleepwalk—and even sleep-eat

For reasons that aren’t completely understood, somnambulists are partially aroused in the night—often from the deepest stage of slumber (called slow-wave)—and proceed to wander around the house. This behaviour pattern run in families and is more likely to occur with sleep deprivation. Another trigger can be sedative medications.

Additionally, few people who experience such a zombie-like state actually raid the kitchen. Called sleep-related eating disorder.

What can be done? Tranquilizers can sometimes help, and so does getting more sleep. As long as your nocturnal adventures don’t involve anything risky, you may not need medication. If you’re a sleepwalker, let your partner know that the ideal approach to gently lead you back to bed.

All said and done, if the heading of this article rings a bell and you suffer from any of the above mentioned sleep issues, it is time to seek help from a Doctor. DO NOT IGNORE. Tired minds don’t plan well, sleep first and plan later.