(Also Known As: Hipersomnia Suggestions, Insomnia Suggestions, Primary Hypersomnia Suggestions, Recurrent Hypersomnia Suggestions, Idiopathic Hypersomnia Suggestions, Prolonged Nighttime Sleep Suggestions, Kleine-Levin Syndrome Suggestions, Excessive Daytime Sleepiness Suggestions, EDS Suggestions, Apnea Suggestions, Sleep Problem Suggestions, Restless Leg Syndrome Suggestions)
(Reviewed by: Paul Peterson, Licensed Therapist)
Suggestions for Hypersomnia
Conditions of hypersomnia require proper medical attention to be completely treated. Although it is true that a patient with such conditions cannot cure his ailment without appropriate understanding of the disease, there is particular non-specific measures that will help assuage the gravity of the condition and may even help to completely correct the disorder. Practice of good sleep hygiene will help alleviate the condition.
Non-specific measures to Induce Sleep (Sleep hygiene)
When You Can't Sleep: The ABCs of ZZZs, by the National Sleep Foundation.
Go to bed at a set time each night and rise at the same time daily Disruption of this schedule may lead to insomnia.
Establishing physical fitness by means of a graded program of vigorous exercise early in the day. Try to exercise at least 20 to 30 minutes a day. Daily exercise often helps people sleep, although a workout soon before bedtime may interfere with sleep. For maximum benefit, try to get your exercise about 4 to 5 hours before going to bed.
Discontinuing CNS-acting drugs such as caffeine, nicotine, alcohol and other stimulants unless otherwise advised by the physician. Avoid drinks that contain caffeine (chocolate, coffee, soft drinks, non-herbal teas, diet drugs, and some pain relievers), which acts as a stimulant and keeps people awake. Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal. Alcohol causes disturbance of deep sleep and REM sleep thus, keeps individuals in the lighter stages of sleep.
Avoiding large meals before bedtime
Avoiding evening stimulation. Relax before going to bed by having a body-temperature-raising bath 20 minutes before bedtime and maintain comfortable sleeping positions. Reading a book or doing another relaxing routine can make it easier to fall sleep. Associate certain restful activities with sleep and make them part of your bedtime ritual such as evening relaxation routines which include progressive muscle relaxation or meditation.
Maintain a comfortable temperature in the bedroom. Extreme temperatures may disrupt sleep or prevent you from falling asleep.
Sleep until sunlight if possible. Wake up through the sunlight, or use very bright lights in the morning to induce wakefulness. Sunlight helps the body's internal biological clock reset itself each day. Sleep experts recommend exposure to an hour of morning sunlight for people having problems falling asleep.
Avoiding daytime naps except when sleep chart shows they induce better night sleep
See a doctor if the sleeping problem continues. If you have trouble falling asleep night after night, or if you always feel tired the next day, then you may have a hypersomnia and should see a physician. 11
Could You Have Hypersomnia?
|Dyssomnia – Difficulty Staying Asleep, Difficulty in Falling Asleep, Insomnia, Intermittent Wakefulness|
|Narcolepsy – Chronic Sleep Disorder, Sudden Attack of Sleep, Excessive Daytime Sleepiness, Falling Asleep at Inappropriate Times|
|Nightmare Disorder – Dream Anxiety Disorder, Nightmare, Sleep Disorder, Moaning, Frightening Dreams|
|Parasomnia NOS – Abnormal Movements, Emotions and Behaviors and Dreams While Sleeping, Somnambulism, Night Terror, Bruxism, Restless Leg Syndrome, Periodic Limb Movement Disorder|
|Primary Sleep Disorder – Hypersomnia, Insomnia, Narcolepsy, Breathing Related Sleep Disorder, Circadian Rhythm Sleep Disorder|
|Sleep Terror Disorder – Extreme Terror, Temporary Lack of Consciousness After Waking Up, Gasping, Moaning, Screaming|
|Sleepwalking Disorder – Somnambulism, Performing Actions as if Awake While Sleeping|