5 Easy Tips to Improve Sleep Quality

Getting quality sleep can be a rather difficult issue for many of us. As a result, we may end up groggy and slow the next day, and sometimes we don’t even know why.

Bad patterns can vary from not being able to fall asleep, through waking up in every five minutes, to sleep too “awake”. Occasionally, there might be situations that stress you out, like an exam, or a presentation at work, but it is always better to face these challenges with a fully functioning brain.

Being groggy and having cloudy cognitive abilities are not the only effect that sleep deprivation causes. It impairs attention and alertness that improves the risk of accidents. It affects concentration and consolidating memories – which means that you won’t be able to remember what your learnt the previous day, which isn’t ideal for students. It can also result in depression and anxiety, which even boosts by the fact, that the lack of sleep ages your skin. There are serious long-term consequences as well, such as heart disease, obesity and diabetes.

So, how to sleep better? There isn’t one good way to help you, as we all are different. But certainly, there are good ways to help your brain switch off easier. Here are 5 tips that will surely result in better sleep hygiene.

Develop your rituals

When we were children, our parents led us through the same bedtime rituals every night: put us in the bath, read for us, and tucked us in. These rituals will help us, adults, as well. Find the most relaxing evening routines for yourself, drink a hot decaf tea, have a goodnight bath, or do light yoga. Try to avoid caffeine, alcohol, and intense sports activities.

Regular sleep and wake schedule.

Going to bed more or less the same time every day helps to set your internal clock. This way, even if sometimes you have to stay up later, or wake up earlier, getting back to the same schedule will be easier, and you can keep this pattern for a long period.

No clock gazing

You won’t benefit from staring at the clock and realize every five minutes that you are not asleep yet. You can develop a bad habit of always counting how much time you have left until the morning. It will keep your stressed out constantly. Put the bright blinking clock a bit further away from your bed, and try to not think about the time, and focus on relaxing.

Create proper sleep environment

A male clinic study found that the best environment for a good night sleep is a dark, quiet and a bit cool room. It’s worth investing in blinds, earplugs, and a good air conditioning. The better you feel physically, the better you slumber.

Get rid of electric devices

In our modern life, we probably have all kinds of gadget that keep us awake if left in the bedroom. There isn’t any need for a TV, a computer, or your smartphone in there. Quit checking your smartphone before bedtime, the news feed won’t help you falling asleep.

These 5 tips will help you establish a better environment for quality sleep. Just remember to start your rituals on time, around the same time every day, don’t stress our about the blinking lights of the clock, create your little undisturbed room that is free from any kind of electric devices, and have a long, quality and relaxing rest.

General Consumer Medicine Information

Imovane is a drug specially prescribed for persons who are suffering from insomnia. However, some take this drug as an antidepressant. Zopiclone is sedating and as such it is used as a sleeping pill. It works by causing a tranquilization of the central nervous system of the human body.

This article will answer some general questions about Imovane. It does not include all the available information and therefore it is not practical to replace your doctor or pharmacist. Since all medicines have risks and benefits, your doctor will weigh the risks of prescribing Imovane against the benefits it will have to you.

What is Imovane used for?

Imovane can be used by people who have trouble sleeping. This disorder is known as insomnia. Imovane can help you fall asleep and reduces the number of times you will wake up during the night. It is used for short term treatment of insomnia, such as 2 – 4 weeks. However, your doctor might prescribe Imovane for other purposes. Ensure to ask your doctor about the uses of Imovane if it is prescribed to you.

When not to take Imovane

Do not take Imovane if you have:
• been drinking alcohol or there is alcohol in your bloodstream
• sleep apnea
• myasthenia gravis
• severe liver problems
• acute and/or severe lung problems
• had a stroke

Moreover, it is recommended that you do not take Imovane if you are allergic to it or any of the ingredients in contains, such as; calcium hydrogen phosphate, starch-wheat, sodium starch glycollate, lactose, magnesium stearate, hypromellose, titanium dioxide, and macrogol 6000.

Symptoms of an allergic reaction include skin rash, itching, shortness of breath, swelling of the face, lips or tongue, which may cause difficulty swallowing or breathing. Also, do not take Imovane if you are pregnant, breastfeeding, after the expiration date printed on the pack or if the packaging is damaged or has been tampered with.

How to Take Imovane

Imovane should only be taken when you are able to get a full night’s sleep of 7 to 8 hours, before you need to be active again. The standard adult dose of Imovane is one tablet just before bed. If you are over 65 years of age, the dosage would be a half of a tablet taken before bed.

Ask your doctor about the uses Imovane if you are unsure of the correct dose you should take. He will tell you exactly how much to take, as taking the wrong dose may not work. Also, Imovane should be not be given to children or adolescents less than 18 years of age.

Lastly, Imovane tablets must be swallowed with a full glass of water.

When to Take Imovane

Take Imovane immediately before bed. It helps to put you to sleep quite quickly. Note however, if you take Imovane on an empty stomach, it might work quicker.

Side Effects of Imovane

All medicines have some unwanted side effects. Sometimes they are serious, but sometimes they are not. You need not be alarmed, as you may not experience any of them. The list of possible side effects includes headaches, dry mouth, a bitter taste in your mouth, drowsiness, heartburn, nausea, vomiting and/or diarrhea, change in appetite, stomach pain, rash etc. Consult with your doctor about the effects before using Imovane.

Storing Imovane

Keep your tablets in the blister pack until it is time to take them. If you remove the tablets from the box or blister pack, they may not keep well. Other information about Imovane storage is also printed in the package itself.