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.
Symptoms of Ectopic Pregnancy
Pregnancy can be an exciting and life-changing event in a person’s life. However, it also comes with many risks and challenges. So, while focusing on the positive aspects of the process is important, you need to be aware of the signs and symptoms of possible complications, such as the symptoms of an ectopic pregnancy.
According to the American College of Obstetricians and Gynecologists, an ectopic pregnancy should be considered an emergency and is one of the leading causes of maternal death in the first trimester. Though the occurrence can be difficult to measure, the March of Dimes estimates that 1 in 50 pregnancies in the U.S. is ectopic. Considering that just under 4 million babies are born in the U.S. each year, this is a significant number of people suffering from it.
Though this is something no one wants to think about, recognizing the signs of an ectopic pregnancy can mean the difference between life and death.
What is an Ectopic Pregnancy?
The word ectopic means “out of place.” Therefore, an ectopic pregnancy is when a fertilized egg forms in the wrong place — in other words, outside of the womb. Most ectopic pregnancies are defined as “tubular” because more than 90% of ectopic cases happen in the fallopian tubes.
In a normal pregnancy, the sperm and egg meet, become fertilized and travel down to attach to the lining of your womb. This is where your baby will grow for nine months. In a tubular pregnancy, the fertilized egg attaches to the fallopian tube before it manages to reach the womb. It is also possible for an ectopic pregnancy to occur in the ovary, cervix or even somewhere else in your belly.
The problem is that these areas don’t have space or the environment to promote your baby’s growth. As a result, an ectopic pregnancy can cause heavy bleeding or a burst fallopian tube, which is potentially fatal to the mother. The unfortunate truth is that all ectopic pregnancies are non-viable and end in the loss of the pregnancy.
8 Signs of an Ectopic Pregnancy
In some cases of ectopic pregnancy, the mother may not be aware that they are pregnant. However, signs and symptoms of an ectopic pregnancy can start the same as signs of a normal pregnancy, so it is vital to be aware of them.
Signs and symptoms include:
- Abnormal vaginal bleeding.
- Sudden pain in the abdomen or pelvis.
- Cramping pains in the pelvis.
- Lower back pain.
- Tender breasts.
- Nausea and vomiting.
- Dizziness and fainting spells.
- Shoulder pain.
Causes and Risk Factors
It is still not known why some people suffer from ectopic pregnancies and others don’t. However, there are many risk factors known to increase your chances of having an ectopic pregnancy.
Risk factors:
- Aged 35 years or older.
- Smoker.
- Previous ectopic pregnancy.
- Fertility treatments, such as IVF.
- Pelvic inflammatory disease.
- Scarring from prior pelvic surgery.
- Fertility drugs to treat infertility.
- Pregnancy while using an intrauterine device (IUD).
Treatments Options
There are two main approaches to the treatment of an ectopic pregnancy.
Medication
This form of treatment is less common and can only be done in certain situations. However, as an ectopic pregnancy is potentially fatal, it often requires rapid and comprehensive treatment. Medication can be effective if it is caught before the pregnancy is too far along. Your doctor will also ensure that there has been no rupture or immediate risk of a rupture.
The primary medication used to treat ectopic pregnancies is methotrexate. This drug works by stopping the cells from growing. Your body will absorb the pregnancy over the course of a few weeks, and it does not require any surgery if it is successful.
Surgery
More often than not, emergency surgery is required. For example, in the event that your tube has ruptured, you will be required to undergo immediate surgery. This type of surgery is usually done laparoscopically, which is another word for keyhole surgery.
The ectopic pregnancy is removed during surgery. In some cases, it may also be necessary to remove the ruptured fallopian tube.
How to Seek Medical Help
The main takeaway from this is that an ectopic pregnancy is an emergency, life-threatening situation. All of the symptoms listed above are cause for concern. If you experience severe, sudden abdominal pain accompanied by vaginal bleeding, dizziness or shoulder pain, you should seek help immediately. Likewise, if you suspect you may have an ectopic pregnancy, you should go to the emergency room without delay.