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Message: <blockquote data-quote="Stimulus mind" data-source="post: 26606536" data-attributes="member: 577135"><h2>Tracking your symptoms</h2><img src="https://images.everydayhealth.com/images/things-sleep-doctors-want-you-to-know-about-tracking-your-sleep-722x406.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="width: 823px" />The first step to overcoming a sleep disorder or problem is identifying and carefully tracking your symptoms and sleep patterns.<h3>Keep a sleep diary</h3>A sleep diary can pinpoint the day and nighttime habits that may contribute to your problems at night. Keeping a record of your sleep patterns and problems will also prove helpful if you eventually need to see a sleep doctor.Your sleep diary should include:<ol> <li data-xf-list-type="ol">What time you went to bed and woke up.</li> <li data-xf-list-type="ol">Total sleep hours and perceived quality of your sleep.</li> <li data-xf-list-type="ol">A record of the time you spent awake and what you did (“got up, had a glass of milk, and meditated” for example).</li> <li data-xf-list-type="ol">Types and amount of food, liquids, caffeine, or alcohol you consumed before bed, and times of consumption.</li> <li data-xf-list-type="ol">Your feelings and moods before bed (happy, sad, stressed, anxious).</li> <li data-xf-list-type="ol">Any drugs or medications were taken, including dose and time of consumption.</li> </ol>The details can be important, revealing how certain behaviours can be ruining your chance for a good night’s sleep. After keeping the diary for a week, for example, you might notice that when you have more than one glass of wine in the evening, you wake up during the night.<h2>Self-help for sleep disorders</h2><img src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDY4NDY2My9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY1NjU2NzMyNn0.3YZq8LF-c_ac9r58JM1z7d4XRuICsJowVaY7GcSevKQ/img.jpg?width=1245&quality=85&coordinates=0%2C0%2C0%2C0&height=700" alt="" class="fr-fic fr-dii fr-draggable " style="width: 809px" />While some sleep disorders may require a visit to the doctor, you can improve many sleeping problems on your own.Improve your daytime habits. Regardless of your sleep problems, sticking to a consistent sleep schedule, getting regular exercise, limiting your intake of caffeine, alcohol, and nicotine, and managing stress will translate into better sleep over the long term.Develop a relaxing bedtime routine to prepare your mind and body for sleep. Make sure your bedroom is quiet, dark, and cool, avoid heavy meals and too many fluids late at night, take a warm bath, read, or listen to soothing music to unwind, and turn off screens at least one hour before bedtime.Get back to sleep when you wake up at night. Whether you have a sleep disorder or not, it’s normal to wake briefly during the night. If you’re having trouble getting back to sleep, try focusing on your breathing, meditating, or practising another relaxation technique. Make a note of anything that’s worrying you and resolve to postpone worrying about it until the next day when it will be easier to resolve.<h2>When to call a doctor</h2><img src="https://www.ncadd.org/images/easyblog_articles/2173/b2ap3_large_Help.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="width: 815px" />If you’ve tried a variety of self-help remedies without success, schedule an appointment with a sleep specialist or ask your family doctor for a referral to a sleep clinic, especially if:<ul> <li data-xf-list-type="ul">Your main sleep problem is daytime sleepiness and self-help hasn’t improved your symptoms.</li> <li data-xf-list-type="ul">You or your bed partner gasps chokes or stops breathing during sleep.</li> <li data-xf-list-type="ul">You sometimes fall asleep at inappropriate times, such as while talking, walking, or eating.</li> </ul>Provide your doctor with as much supporting information as possible, including information from your sleep diary.<h3>What to expect at a sleep clinic or center</h3>A specialist will observe your sleep patterns, brain waves, heart rate, rapid eye movements and more using monitoring devices attached to your body. While sleeping with a bunch of wires attached to you might seem difficult, most patients find they get used to it quickly.The sleep specialist will then design a treatment program if necessary. A sleep center can also provide you with equipment to monitor your activities (awake and asleep) at home.Source: helpguide.orgAuthors: Melinda Smith, M.A., Lawrence Robinson, and Robert Segal, M.A.Images: Google images[MEDIA=youtube]3eLfn7Ewx_s[/MEDIA][MEDIA=youtube]QaaoH-myH0A[/MEDIA]</blockquote>

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