Many people are having difficulties falling asleep at night. Instead of sleeping and dreaming they roll around in their beds trying to fall asleep. The result usually is people not rested enough in the morning and tired all day. This results in stress and less performance on the job or at home. We have developed a list of 6 powerful tips that have helped us to achieve better sleep.
1) Room temperature: Keeping the temperature in your bedroom at 70 degrees Fahrenheit or below is recommended. Too often an overheated bedroom is causing sleep problems. Scientific studies show that the body can better relax with temperatures at 70 degrees or slightly below.
2) Reduce caffeine. A recent study showed that caffeine is not metabolised efficiently and fast enough at night. The effects of caffeine last much longer than most people expect. The result is difficulty falling asleep. Studies have shown better sleeping patterns if no more caffeine is consumed after 6.00 PM.
3) Avoid alcohol. Alcohol will keep the body from reaching the deeper stages of sleep, where the body does most of its healing and resting. The result of drinking can be a very light sleep or difficulty falling asleep in general.
4) Beds are for sleeping. If you are used to watching TV in bed or even work while being in bed, you may find it much harder to relax and to fall asleep. Remove the TV and do not work in bed. Sleep requires your brain to slowly shut down and any distraction will cause sleeping problems.
5) Go to bed at around the same time every day. Don’t change your bedtime back and forth. Having a certain schedule developed it will be easier to fall asleep pretty much at the same time every day. A recurring schedule will help your body to get into a sleep pattern and make it easier to fall asleep.
6) Remove the alarm clock from your view. Starring at the time will only create the feeling that you have to sleep, but you are not. These worries will make things even worse. Losing the feeling for time by not seeing the actual clock and how long you have been awake has shown to improve healthy sleep.
Sleep Aids Reviewed- In-depth Reviews of Sleeping Pills / Sleep Aid supplements
Looking for the right sleep aid to overcome your insomnia? You’ve come to the right place. Featured here are in-depth reviews of hundreds of sleep aid medications and sleep supplements to help you find the right product for your specific sleep problem.
We’ve identified an extensive range of sleeping pills available in the market from numerous manufacturers with different medications suitable for different people. We are quite confident that you will find a medication that suits your particular condition.
To make it easy for you to choose the sleep aid, we’ve ensured that review of each medication/supplement covers details of the ingredients of the product, an assessment of the product’s composition, the benefits and effects (including negative or side effects), information about any clinical research to justify the claims of the sleep aid manufacturer and equally importantly, price. After all, we want to be sure you are not losing sleep over the money you spend on your sleeping pills! Moreover, wherever possible, we have also tried to present you with you comments from consumers of these sleeping pills elsewhere on their own experiences in overcoming their sleep problems with specific medications.
That’s what we hope the reviews below will help you do! Each of the products below has proven to counter sleep disorders; many of them are good enough to tackle chronic insomnia.
Before you order a particular sleep aid, consider the following key aspects:
What is your specific problem and how serious and persistent is it? For example, are you suffering from chronic insomnia or a temporary sleep disorder?
Do you have any known allergies to the ingredients of the drug?
What does the drug actually do to your body ie. how does it work?
Is the sleep drug suited to any specific conditions that you may be undergoing, say, for example, pregnancy or nursing?
Is the sleep aid compatible with any other medications you may be taking?
What is the recommended dosage and duration you will be required to take the capsules? Note that both dosage and duration have an impact on cost and as well the possibility of other side effects.
Is the manufacturer reliable and proven? After all, you don’t want to lose any more sleep than you already are!
Last but not the least, how hard is it going to hit the wallet? You obviously don’t want to risk it with cheap sleeping pills that may well be spurious, but at the same time, you want to ensure that the pills are truly delivering the quantity and quality of sleep that your body and mind require, without any side effects.
So, here’s wishing that your sleep problems are overcome with any of the sleep aids mentioned below. Read the reviews carefully, consider the above criteria and go ahead and purchase the right product that best addresses your sleep needs!
Modern times give people everything. It provides the convenience, instant solutions and instant results among so many others. But, amidst all the advantages it offers to people, it also brings a lot of stress that hinders them from getting better sleep.
Studies show that the most common cause of today’s health problems lacks of sleep that can be caused by too much stress. Aside from improper diet, and unhealthy lifestyle, prolonged periods of stress subconsciously affect many systems of the human body, lack of sleep may lead to possible health problems such as gastrointestinal disorders, heart disease, memory loss, and decreased immune function.
One of the most popular stress-reduction techniques being practice nowadays is massage therapy apart from using stress-relieving tablets and capsules. By definition, massage therapy is a hands-on manipulation of the soft tissues that include muscle, skin, tendons, and associated fascia, ligaments. Massage therapy also concentrates on treating joint capsules in the body. Apart from decreasing muscular tension and increasing the removal of metabolic waste, massage therapy also promotes nutrient delivery to healing tissue caused by extended periods of stress and will eventually help a person to get better sleep.
Indeed, massage therapy has become a significant part of general health care for many people living in today is a stressful world. Numerous professionals and even traditional healthcare systems around the globe recognise that massage therapy can play an essential role in treating chronic ailments can and contribute to a higher sense of general well-being since it dramatically helps people get better sleep.
Considered as the modern antidote for stress, massage therapy helps combat stress by trying to reduce the tension build up in the muscles. Aside from boosting the body is immune system, massage therapy prevents the decrease in circulation and nutrient delivery to tissues. Known as one of the ultimate ìstress reducers,î more professionals are advising their patients to include massage therapy in their health care treatment plans.
People, especially those who live by the rule of stress and don’t have enough sleep, find massage therapy very helpful in so many ways. Among the extensive benefits of massage therapy, most people consider the therapeutic effect of the treatment on their bodies. Since massage therapy causes diverse physiological effects due to the therapistís hands moving over the body, its therapeutic effect is proven to improve health by acting directly on the muscular, nervous, circulatory and immune systems.
Aside from aiming to develop, maintain, rehabilitate, or augment physical function, massage therapy also relieves or prevents physical dysfunction and pain. Massage therapy also relaxes tight and tense muscles while improving circulation, recovery time, and immune system function, which reduce overall stress. And with the continuing research on the beneficial effects of massage therapy, its effectivity was also discovered in controlling chronic or acute pain.
Concentrated in creating different movements that can physically stretch muscles, ligaments, tendons, and fascia, massage therapy also encourages the circulation through the tissue, inhibit muscular spasms, and be either sedating or stimulating to the nervous system.
But, far from the common conception, elementary knowledge of massage therapy is not enough for ordinary individuals to practice it. Being a regulated health profession, massage therapy requires professionals who have completed hours of education at accredited schools and have extensive knowledge of anatomy and physiology, assessment, bodywork techniques, and pathology to know when massage therapy is or is not suitable.
With the array benefits, massage therapy offers to people especially in stress reduction and in helping them get better sleepóit is no wonder that an extensive patronage of it will increase energy and will improve people’s outlook on life.
When one is sick, everything is hard. From eating to sleeping, the illness really affects the overall function of the person. But since these two, especially sleeping is a must, one should think of ways to get better sleep even if he or she is sick.
The primary consideration, in this case, is the severity of the condition. If you are sick due to fever, certain medications should be taken in before bedtime. But if you are undergoing a terminal illness, it is best to seek the help of doctors on how you can sleep better.
The best set up for people who are sick but who wants to get better sleep is to have somebody to help him or her with her needs. This is very ideal since the ill person doesn’t have to worry over things anymore. Having somebody to do the things that are you supposed to do is perfect since worrying aggravates the condition of a person who is sick. Other tips for sick people to get better sleep include:
Although people that are sick would crave sleeping almost all the time, this may not be the best because it means lesser sleep at night. Remember that sleeping at night is very crucial since it has more extended hours compared to daytime. If you can try to stay awake at daytime, it would be best so you would not disrupt your sleeping cycle.
It may sound absurd to ask a sick person to exercise, but in reality, the right amount of physical activity may help them to get better. Studies show that people who are sick have higher chances of getting better sleep at night if they do some simple exercises during the day because their bodies will be somehow “tired” and will “crave” for rest at night time.
If you are a person who is not used to hot rooms, then it would be ideal to keep your bedroom on the cold side of it. Studies show that people who are sick have better chances of sleeping well if their room has mid-to-high 60’s Fahrenheit.
It is best to keep the place of a sick person as quiet as possible, so his or her sleep is not disrupted. Experts say that people who are sick have higher chances of getting better if they can rest well. So, to ensure that the person who is ill will have a peaceful sleep, noises should be eliminated. If it is not possible to eliminate these, try other methods of minimising them such as putting soft earplugs to the ears of the person or using a white noise machine.
To get better sleep, people who are sick must try to sleep in a room that it either dark or with minimal amount of lights. Why? Because this setting will not only help them get better sleep but can also help them to relax and get well quickly. You can keep the room dark by drawing the shades or pulling the curtains down. If you are not the type of person who is not used to totally dark room, try turning on the lamp shade so there will be enough light to get you by.
Music has been proven to improve a person’s life. For some, it is an outlet for their creative side. For others, it serves as a medium to express themselves. To some people, it serves as a source of their inspiration and hopes while for others, music helps as their ultimate relaxing treat. But for people who battle out things just for them to get better sleep, music definitely is their best option.
People who are having problems to get better sleep are finding ways to get that most-coveted “treat”. Some try exercises while others resort to other alternative means such music. Why? because the music itself can lull them into a deep slumber when appropriately chosen.
To be able to avoid the distraction brought by this pure sound, people who are having a hard time sleeping have found a way to fight it off using music. Of all the so many kinds of music out there, people especially those who are just beginning and are having a hard time choosing which one would suit the practice.
If you are one of those who would want to use music as a tool to get better sleep, here are some guidelines for choosing the music that may help you achieve that purpose:
Do some experiments. Although soft and relaxing music is always advisable, try to play other types of music. Who knows? You might find a better concentration if you play something that you genuinely enjoy.
Try pure and soothing music is sure to focus your attention. If you don’t have the luxury of time to experiment on types of music to be played during meditation, then try surefire hits, which are pure and soothing music. Some of these may include classical sounds, sounds from the nature such as clapping of thunder, sounds of big waves, sounds of insects, and the wind. Other alternative options may also include simple instruments including Tibetan singing bowl, flute, sitar, and tamboura which are known to have meditative inducing qualities.
When choosing music that may help you get better sleep, it is essential to keep in mind that the type you should play must induce you to deep concentration and into a deep sleep. You can download the music that you like from various sites on the Internet and burn in a CD. But if you burn have a portable MP3 player, it is best to upload the music there so you can listen to it anytime you to sleep.
People who are busy with their work are usually the ones who are having problems in sleeping. This is because of the exhaustion and their hectic schedule keep them from getting better sleep on a daily basis. If you are one of those who are having trouble sleeping due to too much work, it is now time to reflect what might be causing these and address it appropriately.
One of the things that hinder people from getting better sleep is the set of foods that they eat. This is because these foods might contain ingredients and other properties that can really affect the person’s chemical balance. If you think that the foods that you are eating affect you in getting better sleep, try assessing your food intake for one day.
What you can do is list down all the foods including the drinks that you have taken in for one day and made an assessment after that day. In this way, you can track down which are the foods and drinks you have taken affect your sleeping habits, especially at night. The following are just some of the list of foods that might lead one to troublesome and uncomfortable sleeping at night time:
This is considered as the primary culprit why many people especially those who don’t have sleeping problems beforeóare having a hard time sleeping all of a sudden. Experts say that if a person has overeaten, the tendency is that the stomach will have a hard time digesting it. Too much food may also affect how the digestive system work and may even cause clinical conditions such as ulcer if done regularly.
Experts say that people are eating foods that have too much fat are prone to not sleeping well at night because it creates a lot of digesting work for the stomach. If one wants to get better sleep, he or she should cut down on foods that are too rich or fatty, so there will be lesser work for the stomach especially at night-time.
These sets of foods can very much affect one’s sleeping habits, especially at bedtime. If one eats too many games of spicy foods especially at night, it can lead to troubles in the stomach and even heartburn which makes it harder for you to lie down and get better sleep at night.
Some people say that alcohol may help one to get better sleep, but on the contrary, it doesn’t especially if he or she has taken too much of it.
These are another set of culprits for people who are having trouble sleeping. If you are prone to not sleeping, it is best to avoid foods as well as drinks that have high caffeine content such as coffee, chocolates, sodas that are caffeinated as well as teas. To get better sleep, it is best not to consume these for a while. Or if you really cannot do without these, try minimising your consumption even for a couple of days. Once you get your sleeping pattern back, you may go back to consuming these but only to limited content so you would not go back to having sleeping problems again.