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How Can You Avoid Sleeping Pills Yet Have a Better Sleep

Relying on sleeping pills is not any wise decision even if you are suffering from sleep deprivation. Let me warn you that these sleeping medications may lead you to such a stage where you cannot have a single night’s sleep without them. Why must you take pills where there are natural and easier ways to sleep at night? All you have to do is listening to your body and you know that’s easier than going to a pharmacy and searching for the prescribed pill. Did you know that according to the CDC, between 35 and 45 percent of Americans unintentionally fell asleep during the day and nearly 5 percent fell asleep while driving? In 2010, 60 million people were prescribed sleeping pills and most of the patients were women. And yes, of course, the teenagers are mostly suffering in sleep deprivation. But I must say, those who are taking pills for sleeping even are the most sufferers unless you are a patient of sleep disorder. With the help of those pills, you may fall asleep soon but you will surely have a non-restful sleep. Besides, studies say that sleeping pills are highly connected to mortality rate and cancer. That is why before taking pills you must know which kind of sleeper you are and if you really need any pill or not.

How would you know that you are suffering from a sleep disorder?

Sleeping disorder includes sleep apnea, leg Cramps, insomnia, restless legs syndrome, narcolepsy, snoring. There is a thinking including insomnia that it refers to staying awake all the night and this concept is not right all the time. The sleeping disorder may include waking up so early that the sleeping hour is not sufficient. If you wake up at the middle of the night for going to the restroom and cannot sleep after coming back then that is also a sleep disorder. Don’t be so much anxious if you need a little time to fall asleep because experts think that it’s okay if you need 20 minutes to sleep. Dr. Hadine Joffe who is an associate professor of psychiatry at Harvard Medical School, says that “Taking 20 minutes to fall asleep also doesn’t necessarily mean you have a sleep issue”. Let’s consider that you sleep 7-9 hours a day and still you feel exhausted while waking up. If you are facing this condition then you are suffering from sleep disorder. 

So, if you are truly suffering from sleep disorders and taking medication for that, then I have better suggestions for you which will cost you no money.

How can you have a better sleep without pills?

Develop a good sleep hygiene

Developing a good sleep hygiene means developing a habit of sleeping and waking up easily and timely. It’s not tough to maintain sleep hygiene but once you are out of the track, you will find it literally difficult coming back to the previous schedule. I will suggest not to sacrifice even one night for the biggest party because that may cost you suffering 30 nights’ sleep disorder. Don’t go bed too early that will make you wake up at 4 am. Go to bed pretty early around 11 pm and try to maintain the circle. Go to bed at 11 pm everyday even if you don’t feel sleepy. Thus you will gradually get a better sleep without sleeping pills.

Avoid caffeine, alcohol, nicotine at night

I went angry when my parents didn’t let me have tea after evening during schooldays. Now I understand why they did so. Coffee or tea must be avoided at least 6 hours before going to bed. It is better to avoid them afternoon. Don’t think that you will fall asleep easily when you are drunk. Alcohol stimulates you and thus it may keep you awake longer. The suggestion is that avoid drinking alcohol too much and if you can you must avoid them at night.

Don’t eat too much at night: Experts say that you should stop eating at least before 2 hours of going to bed. Food provides you energy and thus keeps you awake. Avoiding sweets at night is a better idea if you wanna sleep early.

Drink sufficient water

Drinking sufficient water is another great medication to sleep. For an adult 2 liters of water, a day is sufficient. Do drink enough water and vegetables. Don’t drink much water at night because it may awake you several times at night and thus may interrupt you the whole time.

Create a heaven in your bedroom

 

Yes, heaven is a hyperbolic word for your bedroom maybe but you can at least try and I am telling you how. Confirm that your bedroom is not too much hot or cold. Don’t go to bed with too much light around. Turn off the lights. Noises won’t let you fall asleep. So, try to maintain calmness in your bedroom. If you think that your little baby or pet might interrupt in sleeping then keep them away. Don’t be so careless about your mattress and pillow. Choose the most comfortable one so that they don’t interrupt you during nights.

Turn off electronic devices

It is wise not to bring any electronic devices at your bed. Some people may think that television might create a relaxing environment in their bedroom but in some cases, it doesn’t. The program going on might catch your anxiety and make you worried.

Relax with whatever you need

A relaxed, calm mind is absolutely needed for a better sleep. Avoid journals or news before going to bed because that may make you think about the things happening around. Human minds think about the last things they observe. If you choose a really cool storybook or fiction despite an action movie, that might be relaxing to you. Keep your personal problems aside when you are about to sleep. If you cannot sleep then wake up and give your body a relaxing time. Clinical psychologist and specialist in sleep medicine Michael Breus suggest 4-7-8 breathing method which has helped people relax for centuries. To follow 4-7-8 method, inhale for four seconds, hold your breath for almost seven seconds, and exhale slowly for eight seconds and it’s over. You will feel so much relaxed after doing this.

Don’t look at the clocks 

I personally used to look at the clocks and think like how I am going to wake up for classes. Now I have found out that looking at clocks is a bad idea. Because that was making me even more anxious that I couldn’t close eyes. Don’t look at clocks and bother about what time the clock is holding.

Do some workouts 

You are physically fit and that doesn’t mean that you don’t need to work-out. Try to workout at least 30 minutes a day so that your body meets the needed circulations and in some cases gets tired enough to sleep early at night. One more thing, don’t work-out before going to bed because that might stimulate energy and keep you awake.

Avoid power naps

Even though you feel very mush sleepy during days, try not to fall asleep. You may take a power nap of 20 minutes but that might cause you staying awake at night.

Don’t wake up late at weekends

There is a common phenomenon among most of the people that they want to wake up late during holidays. Don’t do that because as soon as the weekend is over, you will meet difficulties in waking up at the time.

Work at daylights

Woking at daylights is one of the easiest ideas to sleep at night. Start your works at daylight and don’t leave them for nights. Working at day will make you tired and give you a tension free night. Besides, working at daylight will help you lose weight and thus will solve the sleeping disorders due to obesity.

Those who are suffering from sleep disorders are experiencing a dark sight of life. Not only them but also those who are taking sleeping pills, are about to suffer. Taking sleeping pills might look easier but it gradually makes you addicted to it. Unless severe conditions, Doctors don’t prescribe sleeping pills since there are enormous natural ways to fall asleep. Try the steps mentioned above and feel the change throughout the nights.

Image Credit: elblogdelasaludfitnessrepublicelsemanario, cohere.com

How Much Sleep We Actually Need in a Day?

Feeling sleepy all day long and thus ruining the whole of it is probably not in your plan. This can only happen when either you are not having enough sleep or you are sleeping more than your body needs. Let me remind you that when you are sleeping, your body is actually getting prepared for the next day with shutting down the nervous system, the eyes closed, leaving the postural muscles relaxed and consciousness practically stays suspended.

The necessity of sleep decreases as you get older. Any distraction from the required sleeping hours may cause great suffering. Throughout years of researches, it has been proved that we human beings spend one-third of our lives in sleep. If an adult sleeps eight hours each day and have an average lifespan of 78.8 years (according to the Unites States), then he sleeps 9587.3 days in his life which is almost one-third of his entire life.

How much sleep actually need in a day

Before talking about the sleeping circle in details, you must have a look at the list of hours that you need to spend in sleeping considering your age group. The revised version is also included which is approved by U.S National Sleep Foundation.

Stage of life Age group Hours to sleep (revised) Hours to sleep (previous)
Newborns 0-3 months 14-17 hours 12-18 hours
Infants 4-11 months 12-15 hours 14-15 hours
Toddlers 1-2 years 11-14 hours 12-14 hours
Preschoolers 3-5 years 10-13 hours 11-13 hours
School age children 6-13 years 9-11 hours 10-11 hours
Teenagers 14-17 years 8-10 hours 8.5-9.5 hours
Younger adults 18-25 years 7-9 hours 7-9 hours
Adults 26-64 years 7-9 hours 7-9 hours
Older Adults 65+ years 7-8 hours 7-8 hours

Now it’s easier for you to match if you are sleeping accordingly or not. In case you aren’t on track, I want to let you know something really important.

Necessity of “Deep sleep” and “REM sleep”: When you are in deep sleep, the body gets repaired and gets you prepared for the next day. Besides, it boosts up the mind and mood. Rapid Eye Movement or REM sleep is rather more important and this sleep is best found in nights. People go through this REM sleep in 4 or 5 stages. Adults generally spend 90-120 minutes in this REM sleep which is almost 20-25% of the sleeping hour. Infants spend more than half of their sleeping hours in REM. REM sleep is highly related to creativity and productivity. During this sleep, the eye moves randomly and the muscles stay paralyzed.

Why must you sleep according to the chat?

You must because it is related to both your physical and mental health. Your body gets prepared for the next day while sleeping. Efficiency,  energy of the body and the overall health will be improved if you can follow the sleeping chart. Not only this, Cellular metabolism and homeostasis are very much related with a sleeping circle. Moreover, metabolism is also responsible for molecular turnover and clearance of metabolic waste.

Ana Noia, a senior clinical physiologist in neurophysiology and sleep, at Bupa Cromwell Hospital says that, “During sleep, the hormone which stimulates growth, cell reproduction and regeneration is also released, so you can see why little ones sleep so much”. You cannot sleep as much as you want thinking that it will be improving your health. More or less sleep may lead body to less productivity, slowness in processing, less cognitive success and so on. Your digestive system remains according to the order when your body gets proper sleep and you stay out of obesity.

Who are at risk of being sleep deprived?

The people who sleep less than their body need are deprived of sleeping. Let’s see who are at this risk.

  • New parents
  • Drivers
  • Doctors
  • Teenager students with excessive pressure
  • Patients of “Insomnia”

What may happen when you are deprived of the needed sleep?

Firstly you may feel sleepy all the day and I’m sure you will. You will be unable to pay required concentration to anything you do and thus you will lack motivation and gather depression. Returning back to home you will find your sex drives decreased. Your life will be an irregular one.

Horrible to sound but it’s true that you may look much older than you are and yes the anti-aging creams may fail too. As an effect of irregular life, immune system of your body will be weakened and infections may get comfortable in staying with you. Moreover, several types of research prove that there is a high risk of facing memory problems when you are deprived of your required sleep. You will be unable to concentrate or learn as you could have done if you had sufficient sleep. Not done yet, your problem-solving skills will be reduced and thus you may face difficulties in making decisions. Hallucinations and delirium are very common outcomes of sleep deprivation and this may lead you to accidents.

If you are on diet then let me warn you that less or more sleep may cause you gain more weight. Don’t think that you should sleep as much as you can. Dr. Watson, MD and president-elect of American Academy of Sleep Medicine (AASM) says, “Long sleep may be a surrogate marker of poor health.” After a test, Matthew Walker, the director of the sleep and neuroimaging lab at the University of California, Berkeley, stated that “One sleepless night is the cognitive equivalent of being legally drunk”. Another study found that the risk of heart disease increased 50 percent for those who slept less than four hours a night compared to participants who slept between four and eight hours each night.

Can humans store sleep?

The answer is no. Unlike storing calories in body humans cannot just store sleep. “People think that sleep is like the bank. Walker has a better answer for the query. He says, “That you can accumulate a debt and then hope to pay it off at a later point in time. And we now know that sleep is not like that.” You cannot just sleep a whole day at weekend and preserve it for the working days. Doing so will interrupt your sleeping circle.

Don’t be careless when you sleep only 1 hour less: This is very much possible to think that sleeping only one hour less is not that much harmful to health. But I must say that sleeping only one hour less may leave you as sleepy as several hours can do. A study revealed that those who sleep one hour less a day may feel sleepy thrice a day while only one hour could solve them all.

How can you ensure the required sleep?

Avoid alcohol, nicotine and caffeine as much as you can and avoid them especially at night. Drink sufficient water. You can try some workouts, maybe 30 minutes a day. Choose the best pillow suits you and this will not let you sleeping hour interrupted. Lastly, stay out of noises and lights at night.

Should it be 8 hours exactly?

Average adults need 8 hours sleep per day and this keeps their life circle perfect. But a study revealed that people sleeping 7 hours a day live longer.

Sleeping more than 8 hours is as harmful as sleeping less than 8 hours a day. Both can destroy the day and at the end may lead to an early death. A balanced sleep may present a healthy physic and mood.

Image credit: greatist

Benefits of Using a Cooling Pillow for A Sound Sleep

Cooling PillowThe concept of a cooling pillow is not a decade old invention. A cooling pad doesn’t mean to have a fan under your pillow rather it’s a pillow made of a special gel that provides cool ventilation overnight and makes you have a sound sleep. This gel makes you feel cool in summer as well as warm in winter. Moreover, best cooling pillow makes you feel more comfortable ensuring perfect support to your head and neck.

In fact, around the year except for the winter, our head gives off more heat than any other parts of our body and it sweats overnight. In our subconscious mind, we start to seek a cooler place in our pillow and flip continuously while sleeping. Constant pillow flipping, getting up with a sweated head and oily face and tired body makes a day bad enough to regret. This day may face you to some bad experiences of getting sleep publicly, getting day long sleepy etc.

From the very beginning of human history, people are looking for a perfect and optimized solution of bad sleeping regret. Chinese tried stone, Greek tried wood but failed to solve completely. In last decades people tried memory foam as a temperature resistant pillow. Memory foam is the best option for winter as it keeps the head warm overnight and ventilates as well. But in summer, memory foam can’t provide you the best cooling option.  Today we have a new cooling option- to use cooling memory foam.

A cooling pillow filled with cool memory foam fiber makes you sleep with cool, sweat-free and sound sleep. Unlike other cooling devices, it doesn’t make a sound, it doesn’t need any extra power to create cool ventilation. According to experts, a cooler pillow makes you get a complete rest and gives you a fresh morning start. In that case, you can try with your pillow frizzing for several hours, but you may catch a sudden cold. So nothing left but uses a cooling foam pillow for a sound sleep in hot weather.

Cooling foam is generally made of a posture friendly combination of memory foam and gel. Memory foam provides softness, comfort and support meanwhile gel ensures ventilation and coolness. A cool pillow provides you some basic advantages to having a sound sleep.

Benefits of using a cooling pillow

Benefits of Using a Cooling PillowMake you fall asleep quickly: Changing sleeping position and side, the countdown to getting sleep, late night clock watching is over now. Human race got a true solution of this century-old problem. Man invented a technology to make the pillow cool. With a cool pillow you will fall asleep quickly. You will feel that you found an iceberg on a hot sunny day. Research shows that you felt a three-quarter time faster with a cool pillow. A cool pillow sleeper sleeps three times deeper sleep than a regular pillow user.

Decrease certain types of insomnia: It can’t be explained to you, what is insomnia, if you are not an insomnia patient, you can’t realize the pain of this disease. An insomnia patient may feel to be mad for a sound sleep. A cooling pad may control your insomnia and make you get rid of certain types. To sleep at you early bad time make your hormones enriched and more productive.

Enchant your outlook: A cool sleeping environment, a cool pillow and your relaxed mind make you sleep deeply. A habit of getting regular sound sleep makes you look youthful, smart and energetic. Aged face mark, tired and bored about life and hopeless lazy fool outlook may run away from you only you sleep well. A cooling pillow allows you to build up your sound sleep habit.

Avoid certain metabolic diseases:  A continual of certain disturbance while sleeping like talk, walk in sleep, in long run you may catch some metabolic diseases. Moving during sleep, changing positions continuously, sleep-talker are common metabolic symptoms. These typical symptoms are cause of metabolic disease.

Best doctor of your mental health: Postmodern medical science believes that a regular sound sleep improves your mental health. A sound free, calm, vandalized and cool sleeping environment make your mental health enriched day to day. You get your stamina deep, increase your patience and make you sharp.

Along with your mental health, a cooling pad makes change in your physical health. A cooling pillow helps you to reduce dandruff’s and makes your skin lovelier. A cool pillow directly makes feel cool in your bad time starting. It also helps you to have a bad time ending happily. Having a good starting and happy ending makes an entire journey happy. Thus a way you are leaving your bad and you are not missing it again unless you are tired. It may happen you are going to sleep only if you have the same cool pillow to sleep again.

Buying a cooling pillow is not as easy as it seems. You may consult your family doctor to get prescribed a cooling pillow. But a brand of cooling pillow differs on your budget and demand, Size and comfortability. At last, I would like to suggest you to buy the best cooling pillow which suits your budget and demand.

A Better Sleep Is Must for a Healthy Life

Better Sleep for Healthy LifeSleep good to perform a better life. If your sleep is poor, you should try to improve it immediately. A poor sleeping habit is really cause of anxiety. It negatively effects on your hormones, performance and brain functions. Day by day it makes you dull and hopeless. On the other side, a better sleep makes you happy, healthy and active.

A healthy life is a combination of good sleeping habit, physical exercise, and healthy diet. A healthy diet and regular physical exercise keep your growth continuous and a better sleep enhanced the opportunity to achieve the perfect mental and physical growth. Without a better sleeping habit, you may lose your taste, eating habit. You will become weaker day by day and finally too weak to call sick.

Why do you need a better sleep?

A good night’s sleep enlarges your chances to be happy. It increases your motor skill by 20% and 50% complex problem-solving ability. A good night sleeping habit helps you to eat more, produce more and perform more. If you sleep better regularly, it helps you

  • Have a youthful appearance.
  • Promote skin health.
  • Increase your level of tolerance.
  • Controls optimal insulin secretion.
  • Increase mental calmness and athletic performance.

A better sleeper is happier than a regular sleeper. A better sleeper doesn’t mean that sleep a long time.Specialists claim that a six-hour sleep is better for an adult man. Too sleep is also very harmful to health.

Fundamentals of a better sleep

It needs not to change you a lot to improve your sleeping. You have to be more caring about some of your habits and lifestyle. A better sleep friendly lifestyle ensures you to have good night sleep habit.

sleep betterSleep when you are tired truly: Don’t go to bed thinking it’s enough to sleep. Oh no, it’s eleven! I have to go to sleep. This “sleep time lovers” rarely able to make sleep on time. Even the “inhabit sleep time lovers” sleep in time and sleep better. You may sleep well though you inhabit late sleeper. Long time sleep and early sleeper are not always good sleeper

scheduled bedtimeFollow a scheduled bedtime: Though you are not sleeping with time count, you should have a scheduled bedtime. You prepare yourself to sleep when it begins and never sleep when it is over. Expert says that it takes 21 days to turn a regular job to habit. You may not be able to make a habit as it sounds, it takes time and practice. But if you start to practice you will feel that you are confident to have a good habit. So try to maintain your suitable bedtime strictly at least 22nd day.

Maintain a sleep-friendly environment: Make your lights to help you to sleep or let them feel darkness. Cool and calm bedroom with a sweet smell. A bed neither hard nor soft and a comfortable pillow make you sleep better. Clean bed cover along with mosquito free and ventilated airflow.

Make you hassle free: When you are sleeping with some tension heading over your mind, it’s natural to have a bed sleep. Sometimes a late night phone call is enough to kill your sleeping happiness. So try to keep your all gadgets silent or at least confirm that these are not disturbing you.

How a better sleep makes you healthy?

Sleep makes you feel better, improves your energy level, provides stamina to work day long. It improves your heart functions, control weight, and becalms mind. In a better sleep, your mind reads better while you snooze. You can memorize better or practice better newly learned skills, in medical terms, it is called Consolidation. Dr. Rapoport, an NYU Langone professor argued that people learn better in learning imitate sleep time.

Sleep controls your lifespan, in 2010 a study of women aged  50 to 79, maximum death occurred to a too little sleeper and too much sleeper. A too little sleep and too much sleep may have high blood pressure and they are most suitable to face a heart attack. A sound sleep makes you feel batter all day and performs more than a regular sleep. A sound sleeper athlete wins more than a regular sleeper athlete.

Better sleep sharpens your attention, Motor skill, and patience. You may be able to find your error early and more careful about your mistakes.

A good sleeper feels stress-free, dancing with his schedule and love to be updated every day. Sleeping habit controls our entire daily life, a late sleeper is luckier to miss the breakfast and have his launch at evening. On the other side, an early sleeper matches best with the daily routine life. Thus a better sleeper performs better in daily life. A childhood rhyme explains a better sleeper most perfectly.

Early to bed And early to rise
Makes a man healthy, wealthy and wise.

Best Way to Get a Better Sleep

get a better sleepBetter Sleep, one of the core life demands can make a great difference in your life living . Lhamo Dondrab, 14th Dalai Lama (supreme religious teacher) of Buddhist dynasty marks sleep as the best meditation. A better sleep could be better than meditation which washes away your daytime fatigue and ensures overall well-being daily life. How to sleep a better sleep? Let’s find the secrets of the best way to get a better sleep.

Maintain Sleep Schedule Strictly to Get a Better Sleep

Firstly, stick to a sleep schedule, in other words, maintain a sleep cycle strictly. Go to bed and get up on a schedule, more likely habituate your brain to follow your internal alarms. To have a relaxing bedtime ritual, you may have to avoid afternoon naps as well.


Comfortable Bedding: Supportive mattress and comfortable pillow would be your best sleeping partner. A commonly formulated proverb goes about the sleeping that, ”Bed that more soft, ensures better sleep”. But it is cruel true that sleep experts suggest you have a bed which is neither hard neither soft. On the other side, your pillow as soft as possible ensures better sleep. A comfortable pillow maintains the natural curve of head and neck combination and helps you get rid of stifle. I would like to suggest you have a memory foam pillow for better sleep.

Avoid and sleep better

Medicine interferes with sleep, alcohol, caffeine, cigarette and heavy meal in the evening can disrupt sleep. For better sleep and healthy life, you should avoid these completely.

Temperature matters: Comfortable room and bed temperature are more conducive to better sleeping. Experts suggest 60 to 70 F room temperature as well as natural air flow to the bedroom. On the bed, different parts of our body produce more hit, especially our head may start sweating while sleeping. It’s better to ventilate our head more for better sleep. You can try a cooling pillow to avoid viscous and oily sleep experiences.

Exercise daily: Daily exercise, hard or light whatever it is, is a must for better sleep. Hard exercise in morning or evening or at least 10 minutes walk after supper may give you a sound sleep.

advantage of better sleepTake room light advantage: Your room light may stand beside you while sleeping. Be smart to use room lights more helpful for your sleeping. Decorate your room with blind darkness or dim lights, which one you love most while sleeping.

Sound mind tends sound sleep: Calm down your mind; your anxiety may kill your sleep and make your night a nightmare. If you can’t avoid your anxiety, have some mind healing exercises like sit in lotus position, close your eyes , breath deep and slow makes each breath deeper than the last. Continue it up to 15 minutes in several spells. If you are still in trouble, don’t hesitate to call your doctor.

 Don’t fight yourself on bed: If you can’t sleep within 30 minutes of your bedtime, don’t fight with bed, leave the bed and go to another room and do something like reading, writing or do light households. Go to bed when you are really exhausted and sleepy. Never be a nighttime clock-watcher, it may increase your monotony.

Sleep-friendly room environment: For a better sleep, you have to control your room environment. Neat and clean bed, dust free air flow ensures more comfort. A noise free room makes your sleep mild. Spray a sleep-inducing scent to have a better experience.

Drink warm beverage: Have a glass of warm drink like milk, fluid at least 30 minutes before your bedtime starts. Don’t drink much more to avoid getting awake to a trip to the washroom.

Special care for medical discomfort: If you have any medical troubles like diabetic, pregnancy then you need some extra sleeping care. If you are a diabetic patient, you are well known with the bitter experience of getting awaken several times in a single night. You may wake less if you have your medicine more early to bed time. For pregnancy case, it is must to have an extra body and belly support while sleeping. You may use special pregnancy pillow to make your sleeping experience better.

Maintain you pre-sleep routineMaintain your pre-sleep routine: Establish a pre-sleep routine inducing your sleeping habit. If you are a deadly sleeper, have a little more watery substance to get up easily. On the other side, a light sleeper should avoid watery substance for last two hours before sleep.

Press all switch off: Soft blue lights of the cell phone, digital clock, and tablet may hurt your sleep. To sleep well keep mobile and tablet in distance if possible in a covered place, turn power source off or disconnected of your TV, digital clock.

You may face some nights that all tricks and tips fail to get you sleep. Even you know that you are out of all disturbances, your bedtime passing away and you are tired enough to get sleep, but your eyes are promises not to sleep. In this circumstance I would like to suggest you do something that you enjoy most like a visit to social media, listening music or watching a movie. If it happens several times in a year, then you should consult a doctor. You can ignore if it happens one or two night a year. After all sleep tight and lead a healthy night.