In fact, that’s what the Fit Father Project is here for, to ensure you’re never alone as you strive towards your goals and become the best man that you can be.
What are Sleep Disorders?
Technically anything that causes you to wake at night could be called a common sleep disorder. Of course, for it to be a disorder, you need to be doing it on a regular basis.
But a sleep disorder is really more than this.
A sleep disorder means that you can’t sleep when you should, you don’t get enough sleep, and the quality of the sleep is poor. This can have a profound effect on your daily life. In fact, it can affect your ability to function normally physically, mentally, and even socially.
It is worth noting that there are 6 broad categories of common sleep disorders:
Chronic inability to fall to sleep can be classified as insomnia. The illness can come from a variety of sources, including depression and mental disorders, poor habits, substance abuse, or many other factors. Treatment for insomnia can include behavioral, psychological, prescription medication, or some combination thereof.
Snoring, obstructions in your breathing, and sleep apnea are all sleep breathing disorders. Treatment includes lifestyle changes, such as weight loss, and the use of a breathing assistance device at night, or a Continuous Positive Airway Pressure (CPAP) machine.
Hypersomnia includes specific syndromes associated with insufficient sleep. Sleep comes far too easy for individuals with hypersomnia. There are a number of issues that can lead to this common sleep disorder. Treatment typically includes treating the underlying issue.
Circadian Rhythm Disorders
Any activity which adjusts your usual daily schedule and makes you feel tired/alert at the wrong time of day, such as jet lag or swing shift, can be related to our natural circadian rhythm.
This covers the majority of issues ranging from sleepwalking to night terrors and hallucinations.
Sleep-Related Movement Disorders
Leg cramps, restless leg syndrome, sleepwalking are all covered by this category. Abnormal movements or talking can cause difficulties for sleeping partners.
The Most Common Sleep Disorders
The most common sleep disorders are:
The most common version of sleep apnea is obstructive sleep apnea. This is when your breathing stops for several seconds. In turn, this will deprive your brain of valuable oxygen and cause you to partially wake.
The brain then forces your body to breathe harder and beat any blockage in your tubes. Unfortunately, when this keeps occurring, your body never gets the opportunity to enter into a deep sleep, which is essential for the balancing of hormones and rebuilding muscle.
This is the most common sleep disorder and results in poor sleep quality. It is due to an inability to get to sleep, waking in the night and being unable to get back to sleep or waking up too early in the morning.
Restless Leg Syndrome
If you’ve ever had the need to move your leg while sleeping, then you have restless leg syndrome. You may think your legs are aching, throbbing, or itching.
Unfortunately, the need to move them makes it impossible to enter deep sleep, causing poor quality sleep.
This is actually a neurological disorder where you are unable to control your waking and sleeping cycle. In effect, you can fall asleep anywhere at any time.
Why Sleep Disorders Are Bad For Your Health
Sleep is one of the most important functions of the body. When you sleep, your hormone levels rebalance. This ensures your metabolism is balanced, and you’re ready to face another day.
It is also the time when your body heals muscles, repairs blood vessels, and generally ensures you remain healthy.
A lack of quality sleep has been linked with an increased risk of heart disease, kidney disease, diabetes, stroke, and even high blood pressure.
Ideally, you should be aiming for between 6 and 8 hours of quality sleep every night. This will allow your body to enter deep sleep and recover properly.
Steps to Improve the Quality of Your Sleep
Unfortunately, this is easier said than done in the modern world and especially if you have one of the common sleep disorders.
It doesn't matter what the reason for your sleep disorder; it is possible to improve your sleep patterns and overcome it. All you need is the following tips, some patience and the support of the Fit Father Project; nothing is impossible!
Build Good Habits
The first step is to create a habit. This means going to bed at the same time every night and following the same routine before bed.
Your routine is personal, but the creation of it prepares your body mentally for bed. Building good bedtime routines can help dramatically.
Moderate Blue Light
Blue light has been shown to suppress your melatonin levels. This makes your body more alert as these levels naturally increase when it’s time to get up. Unfortunately, that’s not a good thing when you’re trying to go to sleep.
It’s a good idea to stop looking at your cell phone or computer at least an hour before bed.
Meditation is a great way to relax your mind and body. This will remove the stresses of the day, help your body to find balance, and can even prepare you for sleep.
Start meditating today and make it part of your bedtime ritual.
It is very difficult to avoid stress altogether in the modern world. But, you can learn to anticipate stressful situations and avoid them whenever possible.
A healthy balanced diet is all it takes to help your body work at peak levels. In turn, this will help it to produce the right hormones to encourage sleep.
Try the perfect plate method today!
Exercise can tire you out, helping you to sleep. It can also improve the metabolic functioning of your body.
In addition, it will help you to burn fat, tone your muscles, and even increase your energy levels!
It is advisable to avoid exercising within a couple of hours of bed; your body may still be too hyped up to settle into sleep.
Caffeine is a stimulant; it will not help you get to sleep! Avoid any product that has caffeine in it for at least 3 hours before you go to bed.
Napping during the day will make it much harder for your body to regulate your sleeping and waking cycles. You need to stop napping in order to sleep better at night.
To help avoid napping and fight fatigue through the day, get up, and take a walk. Doing anything that involves you moving around for several minutes will help the fatigue to pass.
Over time you’ll get better sleep and not even feel the need to nap during the day.
You can also move around at night to help you settle better rather than just lying in your bed.
Take Your First Step Today With the Fit father Project
Maybe you’re trying to resolve your sleep disorder to simply function better in the day. Or perhaps you’re looking to boost your health, fitness and even lose weight.
Dealing with any of the common sleep disorders or anything that affects your usual sleeping patterns is not easy. But, with the tips in this guide and the help of the Fit Father Project, you can beat your sleep disorder and become the man you want to be.
Join the FF30X today and start your journey to becoming the best man that you can be.
Your new friend & health coach,
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on common sleep disorders.