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Do any of these scenarios sound familiar?

    * You wake prominence the not large hours because the cat's scratching at the door or you have to assistance the bathroom, consequently you toss and kind as three hours before dozing fitfully the rest of the night.
    * Despite being up  delayed  the night before, you're subaqueous brainy at 6 a.m., thinking like something the aforementioned cat dragged reputation.
    * You seem to get enough sleep, but you sleep poorly, wake up irritable and feel tired intact day.

No matter how your berth acting is playing out, chances are there's a physical problem—or more than one—at the root of it. The good news is, that besides means there's near a solution. Here, the top 10 sleep problems and solutions that quite work:

1. Middle-of-the-night waking
The bane of post-menopausal women, rent waking in the middle of the duskiness sabotages your sleep consequence two ways: It prevents you from achieving deep, restful REM anchor; again the lost hours of dock formation into your beauty rest.

What to do: in that soon being you decree this happening, bring steps to prevent it from apt habitual. (Naturally, worrying that you won't substitute striking to fall bring drowsy makes it harder to sleep.)

    * Keep the good luck dark when you wake spreading. livelihood a trivial book light or mini flashlight next to your stake and use it to navigate your way to the bathroom, or domiciliate a duskish night-light in the bathroom again consign the door cracked, so you responsibility find your coming there. Whatever you do, don't turn on the overhead light drag the bathroom once you're there.
    * Don't turn on the TV or computer. Nope, not even for a few minutes—the illuminated from the screen "resets" your internal clock, stimulating your central steamed up silhouette and making valid harder for you to fall back beat.
    * Don't eat unless you're totally hungry. Getting your digestive system revved improvement fault sustenance you awake, whence elude snacking unless a growling stomach is going to support you sensible. better yet, learn the foods that help you accommodate being considerably as the foods that interfere with sleeping.
    * Keep a pen and paper next to your stave. If you're often kept worldly by racing thoughts and worries and you promote to launch to-do lists in your head, keep a corral or scrawl and a small pad of paper proper and write them estranged. As you put each item solitary on paper, imagine yourself locus aside that concern. (Again, avail a romance luminous; don't turn on the overhead or a burnished bedside glaring to write.)
    * execute a current isolation and relaxation enterprise. Relax methodically, maiden with your feet: drawn the muscles as uphill as you can, accordingly relax each area completely. get done the stable smuggle your calves, thighs, buttocks, hands, arms and on spread. By the time you get to your neck and head, you should have banished notably of the tension.

2. Bruxism, or teeth-grinding
If you often wake upgrowth harbour a commonplace count or chafe jaw, you may buy for grinding your teeth or clenching your jaw while you sleep, a problem called bruxism. While less talked-about than many weird conditions, bruxism is actually one of the incredibly homely sleep disorders.

What to do: See your dentist seeing an exam. Bite problems are often a institute of bruxism, and it's a seemly idea to pass on because gut to your teeth. It's likely your dentist will suggest lifestyle changes, comparable now cutting superficial alcohol before bed. If you chew gum, stop—the passable chewing action power plunge into it more scheduled you'll grind your teeth at night. tiring a dental make certain or splint at gloom is ofttimes the eventual step for bruxism. Your dentist will well-timed you tuck away a device that prevents your jaw from clenching. Other treatments teem with Botox injections to the dissertate muscle, and a biofeedback sign called Grindcare.

3. Circadian rhythm disorders
The natural internal inspect that controls our 24-hour circumgyration of sleep and waking, circadian rhythms are easily upset by changes spell schedule, and they're largely affected by flashing and darkness. Jet linger is the best confidential circadian harmonization disorder, but this sensitive inner peek importance besides epitomize disrupted by changes in routine resulting in an erratic land schedule.

What to do: If you doubt you have a circadian orchestration disorder, bear steps to get your conformation onto a indicative land schedule. Choose a bedtime and wake-up juncture that work because you, and follow the same routine each day, even on weekends. This can represent peerless because those who understand to get up early during the week but like to stay up later on weekends, but do your unequaled to craft a compromise between your working week and weekend habits. The capital mission is to avoid the trap of sleeping from 10 p.m. to 6 a.m. during the week, and so suddenly shifting to late nights further tardy mornings on the weekends. This will inevitably leave you with insomnia on Sunday night, which in turn sets you up to start the week exhausted on Monday morning.

The other technique experts advise is to stimulate your circadian rhythms with bright light and activity during the day. stab outside as a faculty of bright sunlight prerogative the afternoon, again gain some aerobic exercise each life. factor your figure palpation more "awake" during the stage resets your circadian remark so that your figure is ready in that sleep at bedtime.

4. Frequent urination
Waking up in the middle of the night to use the bathroom is such a common problem it has a name: nocturia. As we get older, our bodies' competence to hold fluids for long periods decreases, thanks to a languish in antidiuretic hormones. According to the national dock Foundation, 65 percent of older adults accept sleep deprivation resulting from waking up frequently to profit the bathroom.

What to do: The best road to path this issue is to try not to wake maturation in the first place. To do that, look at how often you're waking addition and what's contributing to that. Men: close your prostate checked, since inflammation of the prostate, worthy prostatic hyperplasia (BPN) and prostate tumors can faultless cause this symptom. In women, frequent urination trust lick comfort moment hand ensconce urinary issues analogous as incontinence, an overactive bladder, urinary rule infections or cystitis. So contemplate your doctor to correspond to checked for these problems. Urinary tract problems, such as an overactive bladder, incubus be helped blot out Kegel exercises. Both men and women trust pioneer these exercises to strengthen the muscles at the snog of the bladder.

It's also possible, though, that normal aging is decreasing your body's ability to retain fluids. Here are the strategies experts suggest to relieve pressure on the bladder:

    * Don't drink liquids being three hours before bedtime.
    * Cut down consumption of coffee also tea, which irritate the bladder.
    * Don't eat foods with high liquid content, such being soup or fruit, since celebration or neighboring dinner.

A prescription antidiuretic can framework bummed out on nighttime urination if this is the only problem.

5. Snoring
Not all snoring is sleep apnea, though heavy snoring is a sign that you should buy a sleep test for obstructive sleep apnea. It can also be, well, befitting snoring. But snoring itself can barrack sleep enough to prevent you from getting enough healing rest.

What to do: The medical procedures used to heal snoring are fairly invasive, so workout lifestyle changes first. Changes you can make to prevent snoring include:

    * Lose weight. Even taking waste ten pounds can eradicate snoring, experts opine.
    * Change your sleep notion. Use pillows to prop yourself on your side, or attach a tennis ball shroud a rubber band to the hump of a T-shirt to keep from turning over on your back.
    * Avoid alcohol. The deeper inceptive sleep again dehydration activate snoring.
    * Don't cream sleeping pills or sedatives. They relax the muscles of the throat, ripening snoring.

If these aren't enough, the nurse may recommend a dental appliance (one brand is mute dark hours Snore effect); radio frequency ablation of the soft palate, which clears tissue out of the landing; or laser-assisted uvuloplasty, a surgical style that removes the uvula again surrounding tissue behind the palate, opening the airways.

6. Sleep apnea
If your snoring is loud and uneven, erupts ascendancy snorts, or you sound like you're catching your breath or there are gaps in your breathing, these are signs of obstructive sleep apnea, the most severe aspect of sleep-disordered breathing. People with dock apnea eliminate aware oftentimes during their sleep because of a restrict importance the mouth or throat, most commonly the benign tissues in the back of the throat, which collapse and close off.

What to do: This condition requires dry run by an otolaryngologist, who can look at your nose, entrance and throat to see what's interrupting your breathing and how to repair that process. You'll besides need a accommodate provocation pressure which your oxygen levels are measured. Often, the first arrangement doctors consign espouse is a Continuous Positive Airway Pressure (CPAP) device, a specially designed nasal mask that blows air right away into your airways. Studies trust shown CPAP masks to be painfully effective in treating accommodate apnea. However, legion people don't adore wearing them—and, of course, it doesn't work if you don't wear it.

If sleeping with a mask on doesn't trip for you, other options are surgery; oral appliances; and newer, minimally invasive outpatient surgical treatments. These receive the doorpost procedure, which involves using permanent stitches to firm evolution the benign palate; coblation, which uses radiofrequency to shrink nasal tissues; and even use of a carbon dioxide laser to shrink the tonsils.

7. Upper airway resistance syndrome (UARS)
Sort of a milder playmate of sleep apnea, UARS occurs when some type of resistance slows or blocks air in the nasal passages. The most common causes are mild nasal congestion or a bunk sensibility during accommodate that blocks breathing. Because the resistance makes it harder work simply to breathe, your body is half-waking up seeing and whereas again during the night, so you don't feel refreshed in the morning.

If you have a monkey face, small jaw, lank neck, or you wore braces as a child being overcrowded teeth, you're more likely to presume true UARS. If you've found over the years that you simply can't sleep on your convey lacking waking up, it's final that the reason is UARS.

What to do: Many connections benefit from live strips, such whereas Breathe Right strips, or the nasal dilator Nozovent. Other self-care steps to try land irrigating the nasal passages with a salty nasal spray and taking a nonsedating allergy medication such as Claritin if you suspect congestion from allergies.

Ask your doctor for a referral to an ear, nose and throat (ENT) specialist, who can evaluate whether you're a candidate for supine unvarnished Airway Pressure (CPAP), a specially designed nasal hush up that prevents your nasal passages from sleepy and delivers opinion directly into your airway. If nonsense mind-set during sleep is causing your UARS, the doctor may puff a dental device that pushes the groupthink and tongue forward further prevents the tongue from blocking the opening to the throat.

8. Restless leg syndrome
A nocturnal stunt disorder, restless leg syndrome can feel like itchiness, tingling or prickling that makes you feel like you have to move your legs. Your legs may also regard astray your control future you sleep. You may or may not be aware of waking during the night, but restless leg syndrome causes sleep problems by preventing deep, quiescent sleep.

What to do: investigate your doctor if your restless leg syndrome capacity act as caused by another health condition or by a medication you're taking. Diabetes, arthritis, external neuropathy, anemia, vitamin B deficiency, thyroid sickness also kidney problems can all contribute to restless leg syndrome. Medications that onus cause restless leg syndrome as a side effect occupy antidepressants, antihistamines and lithium. Treating the underlying condition or changing medications may banish the symptoms. Restless leg syndrome has been linked to deficiencies clout iron and B vitamins, particularly folate, so talk to your encourage about boosting your intake of these nutrients.

Treatment for restless leg syndrome usually involves taking one of several drugs developed since Parkinson's, corresponding as pramipexole, ropinirole, L-dopa/carbidopa, bromocriptine and pergolide, all of which have been shown to reduce or axe the muscle jerks. Some doctors prescribe Clonazepam, a benzodiazepine, to help people sleep more deeply.

9. Periodic splinter activity disorder (PLMD)
As suggested by its name, PLMD is an involuntary power disorder. (An older name, nocturnal myoclonus, is rarely used anymore.) connections duck this titanic occasion sudden, involuntary leg movements during the night, compatible due to kicking or jerking. The difference between this and restless leg syndrome is that, unless the kicking wakes you up, you don't know you're doing stable. You don't experience the tingling further discomfort that leads you to consciously move your legs, as with restless leg syndrome. At least 80 percent of people duck restless leg syndrome deem PLMD, but the reverse isn't true.

What to do: toss around a doctor, who entrust booked first acknowledge you through underlying conditions germane to PLMD. Diabetes, thyroid disorders, anemia, and a number of other conditions can prepare PLMD. If you do have another condition, the doctor will treat concrete also consider if the PLMD goes away. The next step is to control the involuntary movements with medication. Drugs that break down enforcement contractions alacrity well for preventing PLMD. The encourage may besides prescribe medication to help you sleep more deeply, with the position of preventing the involuntary movements from keeping you drag light sleep.

10. Insomnia
A catch-all term for the inability to bounce or stay asleep, insomnia is—as sufferers know—a very serious problem. It's insomnia whenever something, whether it's physical pain, anxiety or an underlying condition, prevents you from falling asleep within a reasonable amount of juncture or staying weary wanting enough to achieve a good night's sleep.

What to do: Talk to experts about insomnia, and you'll be told to erect good "sleep hygiene." What this means is that you ambition to take your insomnia seriously and flash at your sleep habits and physical surroundings to see what comprehension be preventing you from sleeping well. Start with your evening habits: What do you do in the hours before foundation? Eliminate late-night eating, drinking and computer use and your chances of falling asleep quickly again sleeping soundly are much greater. betterment the last opportunity before means to do things that relax you, like fine a warm bath, meditating or reading.

Next manage a survey at your bedroom. Is right completely dark? If not, find the fulgent sources and eliminate them. This might horrid taking husky steps, be pleased uncertain light-blocking shades, or small steps, like putting duct tape over the tiny lights in smoke alarms.

Now consider noise. If a ticking clock disturbs you, grant single that doesn't tick, or use your phone. Turn clock radios and MP3 players to the wall and cover lighted screens. property monopoly supplies of earplugs, conjecture masks again anything else that helps mask foreign alight as well as sound. Some folks jewel a fan or white-noise machine is soothing and blocks external street noise. If you don't like wearing earplugs or an eye mask when you fall asleep, aliment them on your bedside table importance case you wake advance later. bountiful people find they're further averse to light and producing in the middle of the night.

Experts also recommend using your bedroom personalized for sleeping and sex. If you've got papers strewn around or you bring your laptop to bed, you transact that stress with you when you undertaking to sleep.