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.
What Are the Signs of stomach Cancer?
Stomach cancer poses a scary situation. After all, your stomach is responsible for breaking down the food you eat, allowing your body to gain essential energy and nutrients to function normally.
About 26,000 people are diagnosed with stomach cancer — also known as gastric cancer — in the U.S. each year. Accounting for 1.5% of all cancer diagnosis, this type of cancer frequently impacts older individuals, with the average age of a stomach cancer diagnosis being 68. So, you may wonder, “What are the signs of stomach cancer?”
In this article, we are going to examine what stomach cancer is, the top signs of stomach cancer, treatment, prevention and more.
Top 5 Signs of Stomach Cancer
So, let’s answer, “What are the signs of stomach cancer?” It can be hard for individuals to determine that certain signs are indicative of stomach cancer. This is because many of the symptoms are associated with other gastrointestinal conditions, including gastritis and the flu.
Unfortunately, this often means that stomach cancer is not found until it is too late. However, if at any point you or someone you love has ongoing stomach issues, especially if they are elderly, it is important to consider screening for this type of cancer to improve the odds of making a full recovery.
Here are some of the common signs of stomach cancer:
1. Weight Loss (Without Explanation)
While someone with stomach cancer may experience a loss of appetite, weight loss without trying is a sure-fire sign that something is not right. This clearly indicates that something is wrong with the digestion and absorption process, potentially signaling that cancerous tissue is involved.
At the same time, it is important to note that unexplained weight loss can also happen due to a range of other conditions, including psychological stress.
2. Lump and Pain in the Stomach
As the cancer grows, you may notice a firm lump on your stomach, as well as pain associated with this lump. At the end of the day, any abdominal pain should be taken seriously, especially if it doesn’t dissipate with time or rest.
This pain may also start as vague discomfort just above the navel, which gets worse as time goes on.
3. Nausea or Vomiting
Again, many of the symptoms on this list are also the same as those associated with the stomach flu. However, indigestion, including nausea, vomiting and gas, is another sign of stomach cancer, especially if it is associated with other symptoms on this list.
Vomiting may also occur with or without blood, depending on the severity of stomach cancer a person is experiencing.
4. Heartburn or Acid Reflux
Heartburn after eating can also indicate stomach cancer, yet it is also important to note that heartburn may also be issues with your heart mistaken for indigestion. Thus, this sign alone does not necessarily mean you have stomach cancer. A proper diagnosis made by your doctor or a specialist can determine what is really going on.
5. Feeling Full Quickly After Eating
If this commonly occurs, even after a small meal, this could mean you have stomach cancer. This is because the cancerous tissue is not only interfering with the stomach’s function, but also taking up room within this organ, which may send conflicting signals to your brain and vice versa.
Stomach Cancer Treatment
Treatment for stomach cancer depends on the stage of stomach cancer, where the tumor is located, whether or not the cancer has spread and your general overall health.
Typically, a combination of chemotherapy and surgery are used to get this type of cancer under control. In other cases, radiotherapy and other medications may also be used to control or manage symptoms.
Can You Prevent It?
While you cannot prevent cancer, you can reduce your risk by maintaining a healthy lifestyle. This includes:
- Maintaining a healthy weight.
- Consuming a nutrient-rich diet containing mostly whole foods.
- Regular exercise.
- Limiting alcohol consumption.
- Avoiding drug use.
- Eating a diet with plenty of fruits and veggies.
- Not smoking/quitting smoking.
- Treating any stomach or gastrointestinal infections.
The American Cancer Society also indicates that using aspirin may lower the risk of stomach cancer. However, it is important to note that these types of medications can also cause internal gastrointestinal bleeding with long-term use.
In particular, when it comes to treating stomach or gastrointestinal infections, the quick treatment of H. pylori may reduce the risk of developing stomach cancer later on by reducing any pre-cancerous lesions in the stomach.
If you have been diagnosed with an incurable form of stomach cancer, the goal of treatment will be to make you comfortable and reduce symptoms as much as possible. It’s also essential to seek out support from your loved ones and professionals. A cancer diagnosis can be incredibly difficult, especially without a good support network. In some towns and cities, you may also find joining a support group and connecting with others going through similar situations can help you cope.