1) What are the common signs and symptoms of a sleep disorder?

• Loud and disturbing snoring

• Trouble falling asleep several times per week

• Difficulty staying asleep all night

• Excessive drowsiness or tiredness throughout the day

• Frequent headaches or dry/sore throat

• Difficulty staying awake during the day, even when driving or working

• Itchy, uncomfortable feeling in your legs

• Unusual behaviors during the night

 

2) What are some of the warning signs of sleep deprivation?

Generally speaking, you haven't slept enough if you feel sleepy during the day. The same holds true if you nod off five minutes after lying down. Microsleeps—very brief bouts of sleep in an otherwise awake individual—are also indicators of sleep deprivation.

 

3) How can I get a good night's sleep?

Some of the tips for better sleeping include:

• Going to bed at a set time each night and getting up at the same time each morning. This helps establish a steady sleep cycle.

• Always sleep in a room in a dark quiet room.

• Learn a few muscle relaxation techniques that can help you fall asleep.

• Exercising 20 to 30 minutes a day. For maximum benefit, finish your  workout session about 5 to 6 hours before going to bed.

• Avoiding caffeine, nicotine and alcohol. Smokers tend to wake earlier due to nicotine withdrawal and alcohol diminishes deep sleep (REM).

• Relaxing before bed. A warm bath, reading or another relaxing routine can make it easier to fall asleep.

• Reading, watching television or listening to music if you can't sleep. The anxiety of lying in bed and not being able to fall asleep can actually contribute to insomnia.

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4) Do phones or TV really disrupts sleep?

Excessive screen time before bed can disrupt sleep quality. It’s essential to establish boundaries around technology use in the evening and create a technology-free bedtime routine to promote better sleep. It’s recommended to turn off electronic devices at least 30-60 minutes before bedtime.