Many people around the world experience a variety of sleep problems and are not sure how to fix them. There are around 70 different disorders and some of the most common disorders are insomnia, hypersomnia, and sleep apnea. Each of the disorders is unique in their own way. Insomnia, the most common sleep disorder around the world, is when people have trouble falling asleep and tend to wake in the middle of the night. Hypersomnia causes someone to sleep excessively throughout the day and even fail to wake up in the morning. Sleep apnea is rather scary compared to insomnia and hypersomnia. It is the condition in which a person actually stops breathing for around ten seconds or more. This is usually accompanied by loud snoring (“Sleep Disorders”). Although none of these are fatal alone, they can cause long term problems and even put a dent in your health. As you age, or even in your teenage years, you tend to stop paying attention to the number of hours of sleep you receive. There are a plethora of ways that have been proven to help, but the safest and most effective way is to create a sleep schedule.
First, we will start with everything needed to know about sleep. Sleep is an amazing thing. It allows us to rest our brains and bodies in order to be the best we can be the following day. Although everyone wishes they could sleep like a baby all of the time, it is not possible due to things like sleep disorders. Studies show around 58% of adults experience insomnia weekly (“Insomnia”). Imagine having a long day at school or work and then attempting to go to sleep but can not sleep through the night? On the other hand, only ten to fifteen percent of adults experience hypersomnia. It is also suggested by doctors worldwide that the main cause is from restless leg syndrome. Restless Leg Syndrome is the name given to cramps or twitches in calves throughout sleep. According to the article Sleep Apnea written by The World of Health, around eighteen million United States citizens suffer from sleep apnea today (“Sleep Apnea”). Each disorder is different in their own way, but they are also very similar. Although there is no way to completely cure a sleeping disorder, some steps can be taken to lessen the effect it has on you and your body. Improving your bad sleep habits comes with many benefits. For one, it makes a person feel extremely refreshed and ready to take on the day. It also keeps them healthy and gives their mind time to recover. Marie L. Thompson (a strong writer for The Gale Encyclopedia of Science) states in her article titled Sleep, “Losing more than one night’s sleep does produce a noticeable increase in irritability, lethargy, disinterest, and even paranoia” (Thompson). Although these effects seem little, detrimental things can occur if the right amount of sleep is not received. Doctors suggest there is evidence failing to get enough sleep can be linked to many different types of cancer including: prostate, oral, and breast cancer (Brechka). Easy steps can be taken to improve bad sleeping habits, but establishing a solid schedule will be the most effective.
Schedules appear almost everywhere in our lives; they maintain balance and stability. A sleep schedule tends to serve the same purpose. Our body contains an internal clock to regulate sleeping. In order to regulate anything, some type of routine should be set in place. The fortunate thing about using a sleep schedule is you are in control. Based on your work or school schedule, you can plan to do certain things at a time that works best for you. Some people tend to go looking for something that will work right away. Although, some methods can cause change quickly, they are not all safe. A sleep schedule on the other hand, causes no harm to you or your body. It is also inexpensive and will work for a lifetime. Many doctors recommend this form of improving sleep because it is a very natural approach. It does not involve you putting chemicals into your bloodstream and it is not terribly hard to get used to. Weirdly enough, your body can get confused when you go to sleep at different times every night. In order to prevent that, falling asleep at the same time can cause stability and your body will be able to fall in rhythm.
Structuring your ideal sleep schedule is difficult, but there are some things that should be considered. The first thing you need to do is pick the type of schedule you think will work best for you. Some people even ask a professional for their help on choosing one. There are three different types of schedules. Monophasic is the most common type, it is when you sleep for one block of time. Biphasic is when a person sleeps for two four hour blocks with a break in the middle which is usually an hour. The last type of schedule is polyphasic, which is a more modern approach. It is where sleep periods are broken up into shorter naps throughout the day (Thompson). The fortunate thing about these schedules is you are able to change them if they are not working how they should. It is also easy to try a different type if the one you are using is not helping you. It is important to weigh in all obstacles you think can occur during this process. Working people or even students happen to be busy throughout the week. It is important to plan your sleep schedule around your daily activities. For example, if you usually go to the gym sometime during the week, you need to make sure your schedule allows that. With any process like this, it requires time and patience. You have to keep with the schedule in order for you to see change. A great way to make the process create an effect quicker is to cut out things like caffeine before three in the afternoon every day. You should also eat dinner at a decent time and spend less time in your bed before actually going to sleep. After a little bit, your body gets used to the schedule and it becomes easier to follow. Although it takes time to adjust, it is very rewarding in the end.
Getting good sleep is extremely important for your body and growing mind. The most important rule with scheduling is to stick with it in order to see progress. Once you get used to your particular schedule, do not break or tamper with it. Although there are many ways to break your bad sleep habits, scheduling seems to be the best and shows the most progress. A sleep schedule is completely in your hands, is not physically damaging whatsoever, and can be interchangeable if needed. More often than not, people look for the fastest approach rather than the safest and most beneficial. If you are looking for the best method of sleep improvement based off safety and reliability, choosing a sleep schedule is your best option.
