How to Get Better Sleep Many people struggle with sleep disorders like hypersomnia and narcolepsy. Thankfully, treatment options like Xywav exist to help manage consistent, healthy sleep patterns. In this article we're looking at five different ways on how to get better sleep, and breaking each one down. 1. Prescription Medications for Sleep Disorders Certain medications are specifically designed to help regulate sleep patterns and address various sleep disorders. These options can be helpful for those who have severe insomnia or issues like narcolepsy: Xywav: Known for its role in managing excessive daytime sleepiness in narcolepsy, Xywav has proven effective in promoting restful sleep. It works by helping to regulate the brain's sleep-wake cycle and is especially beneficial for those with disorders causing fragmented sleep. Ambien: Commonly prescribed for short-term insomnia, Ambien assists with falling asleep faster. Lunesta: Lunesta is meant for short-term treatment of insomnia, helping those who struggle to fall and stay asleep. Belsomra: Belsomra works by blocking orexin, a neurotransmitter involved in wakefulness. It’s effective for people who have difficulty staying asleep and often provides a gentle, non-habit-forming solution. 2. Cognitive Behavioral Therapy for Insomnia (CBT-I) Cognitive behavioral therapy for insomnia, also known as CBT-I, is a non-drug approach to addressing chronic insomnia. The therapy involves working with a therapist to address thoughts and behaviors that interfere with sleep. Techniques used in CBT-I include: Sleep restriction therapy: Sleep restriction therapy limits the time spent in bed to create a stronger association between bed and sleep. Stimulus control therapy: Stimulus control therapy involves finding activities that promote a restful mindset in the bedroom, such as avoiding screens before bed and not working in the bedroom. Cognitive restructuring: Cognitive restructuring helps individuals shift thoughts from sleep anxiety to positive associations with bedtime, ultimately leading to a better night of sleep. [youmaylike] 3. Lifestyle Adjustments to Improve Sleep Quality While this might seem simple, adopting healthier sleep habits can play a substantial role in enhancing sleep quality. Some essential tips include: Maintaining a consistent sleep schedule: Going to bed and waking up at the same time daily helps regulate the body’s internal clock, making it easier to fall asleep and wake up naturally. Creating a relaxing bedtime routine: Engaging in calming activities, such as reading or taking a warm bath before bed, can cue the body for sleep. Exercising regularly: Physical activity, especially in the morning or early afternoon, can improve sleep quality. Avoiding stimulants: Steering clear of caffeine, nicotine and big meals in the hours leading up to bedtime can help promote restful sleep. 4. Natural Supplements for Sleep Support For those looking for natural remedies, several supplements have shown promise in promoting better sleep. Some common supplements for sleep support include: Melatonin: Melatonin is a hormone that helps regulate the sleep-wake cycle. Melatonin supplements can be particularly useful for those dealing with jet lag or unpredictable and late work schedules. Valerian root: Known for its calming properties, valerian root is believed to play a hand in reducing anxiety and improving sleep quality. Magnesium: This mineral plays a role in muscle relaxation and nervous system regulation, helping to alleviate sleep disturbances caused by tension and stress. Lavender: Either as an essential oil or supplement, lavender has been shown to reduce anxiety and improve sleep quality, especially when diffused in the bedroom or taken in small doses before bed. 5. Improving Sleep Hygiene Good sleep hygiene can make a world of difference for those struggling with sleep quality. Sleep hygiene practices include: Limiting screen exposure: The blue light emitted from screens can suppress melatonin production, making it harder to fall asleep. Consider limiting screen time at least an hour before bed. Using blackout curtains: Blocking out light from outside sources creates a darker environment that can help you fall asleep faster and stay asleep through the night. Keeping the bedroom cool: A slightly cool room temperature is optimal for sleep, as it encourages the body’s natural drop in temperature needed for sleep onset.
Early Detection Saves Lives
Before you can fully understand early symptoms of colon cancer, it is important to understand where exactly it occurs within your body.
A colon refers to the final part of the digestive system; specifically, it is part of the large intestine. The purpose of a colon is to help prepare your digested foods for excretion. It stores your waste as it waits to vacate your body and plays a very minor part in extracting nutrients in the final stages of digestion.
What is Colon Cancer?
As the name suggests, colon cancer is a cancer that starts in the colon. Cancer occurs when cells, instead of replicating at a regular rate, begin to divide rapidly, causing tumors to form, and disrupting healthy bodily functions. As cancers progress, the growing cells can travel to other regions of the body.
What are Polyps?
Polyps are growths that can grow within the colon. Having polyp growth does not mean you will get colon cancer. While not all polyps are cancerous, almost all malignant tumors in the colon start as polyps.
Upon examination, your doctor will be able to give you more information on what your options are. Generally, a physician will perform a colonoscopy to remove it. Once removed, a pathologist can examine the tissue to determine whether or not the sample is dangerous and if further actions need to be taken.
Symptoms of Polyps
Polyps are not something you can see. To know something is not quite right, you will have to monitor your regular bodily functions.
The most commonly reported symptoms related to polyp formation are:
- Rectal bleeding: If you notice that your rectum is bleeding, this could be due to polyp formation. It is important to recognize that this is also a common symptom of other problems such as hemorrhoids or anal tears. If it happens persistently, you should consider visiting your doctor for an internal examination.
- Abdominal pain: When polyps are rather big, they can obstruct the bowel. In doing so, it can cause problems that manifest as cramps or other abdominal pain.
- Irregular-colored stools: Even if you cannot notice it directly, rectal bleeding can influence the color of the stool. You may notice some small red stripes in mild cases. In more serious cases, heavy bleeding may cause your poop to appear black. Before you start to worry, make sure these color changes are not simply due to a change in diet, medication, or supplement use.
- Anemia: If polyps continue to bleed for a prolonged time, they may cause the development of an iron deficiency. Anemia can manifest in several ways, including fatigue, shortness of breath, feeling dizzy, fainting, or having abnormally pale skin.
Common Early Symptoms of Colon Cancer
Polyps themselves are, again, not a direct indication of colon cancer. While cancer can develop from a polyp, there are other symptoms which separate the benign and malignant development.
Symptoms of colon cancer are different for everyone, but the most commonly reported signs are:
- Changes in bowel movements: Particularly, you want to pay attention to the consistency of your stools. If it looks different or you develop constipation or diarrhea for an extended time, talk to your doctor.
- Rectal bleeding: You might pass bloody stools.
- Abdominal pain: Any type of discomfort, such as cramps or gas, should be monitored.
- Fatigue: Feeling weak or consistently tired despite adequate rest can be a sign of many medical problems.
- Weight loss: Unexplained weight loss may be a sign of a lack of nutrition due to a malfunctioning digestive tract. Essentially, if your intestines are not able to properly absorb nutrients from food, you will not get enough nutrition from the food you eat.
- The “feeling” of a full bowel: Sometimes, even after passing a bowel movement to the highest extent possible, some patients report feeling like their bowel is not “empty”. While this is a normal sensation to experience from time to time, it can be a sign of an underlying colon problem.
When to See a Doctor
If you notice any of these symptoms mentioned above consistently, you should schedule an appointment with a licensed physician. Even if your abnormalities are not cancerous, they can be a sign of another serious medical condition that should be addressed.
The earlier you recognize a problem, the better chance you have of getting access to effective medical intervention.