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.

Hypersomnia – Is It Just Excessive Daytime Sleepiness?

There are multiple reasons that you may be feeling tired during the day, but could it be due to hypersomnia? A somewhat unknown sleep disorder, hypersomnia can act like other sleep problems such as narcolepsy and is commonly misdiagnosed as such. Hypersomnia, though, is a sleep disorder that causes excessive sleepiness during the day and causes a person to sleep most of the time. Typically people with hypersomnia sleep for more than ten hours at a time and are very difficult to wake up. Even with plenty of sleep at night or treatment for other related sleep disorders, this rare sleep issue affects many Americans and most may not even know what it is that they are suffering from.

It is easy to see why hypersomnia can be misdiagnosed as narcolepsy, but narcoleptic people don’t have any control over when they fall asleep or when the extreme sleepiness hits them while hypersomniacs experience more of an increasing feeling of sleepiness over a longer period of time. Some estimates have between only one and three percent of the population as having hypersomnia but this is hard to say since many people believe they have some other condition. It rarely affects children and women have a slightly higher risk then men of developing it. Could you be one of them? Below explains a little more in depth about what exactly hypersomnia is the treatment that is available. A life is way too short and way too precious to be sleeping the days away.


The first steps to properly diagnosing hypersomnia are a few tests to rule out other medical conditions or sleeping disorders which also cause excessive daytime sleepiness. You should start with a visit to your primary physician who may also refer you to a sleep doctor at a sleep center. You will probably be asked to maintain a sleep diary or a sleep journal for a week or a few weeks before any specific tests are done, especially outlining when and how your daytime sleepiness hits you.

The tests for hypersomnia are relatively easy and recent advances in technology have made them quite effective in diagnosing the disorder. These tests are known as the polysomnogram and the multiple sleep latency test. The former measures a person’s brain waves and body movements during the phases of sleep which could actually monitor or detect other sleep disorders that cause excessive daytime sleepiness if not hypersomnia. The latter test measures the speed at which the subject enters a deep sleep over several two hour intervals. With hypersomnia (or other sleep disorders), the subject will fall asleep quite suddenly. For a subject who falls asleep in less than ten minutes, the test will point to narcolepsy or hypersomnia.

There is also a chance that nothing normal shows up on these tests. Before disregarding any diagnosis at all, your doctor will more than likely ask you to return for a 2nd test simply to validate the findings or to look for any changes. If nothing changes and the same thing happens again, you will probably be diagnosed with hypersomnia just as long as the symptoms noted above have been occurring for three consecutive months with no noted causes or other issues having been identified.


As with any medical condition or sleep disorder, you can always find some relief in knowing that treatment and help is available. When you sleep the days away, you miss out on some of life’s most previous moments and it can also affect your social and emotional health, too. Hypersomnia, according to the National Sleep Association, is most commonly treated with stimulants like amphetamine and modafinil but some people have been prescribed antidepressants, especially in patients with idiopathic hypersomnia.

Of course, proper sleep hygiene which includes regular sleep schedules, sleeping in a relaxing environment, promoting quiet, quality sleep, a comfortable pillow and bed and avoiding caffeine near bedtime is important and these behavioral changes will support the treatment you’ve been prescribed. Most sleep doctors will recommend that you avoid naps during the day altogether or at the very least to balance them better and at proper times and locations. This part of the treatment – your individual lifestyle plan – will be different in each case. Each patient has different goals. Creating a realistic plan is an important part of treatment, however.

Idiopathic Hypersomnia

If you have ever done any research on this topic, then you have probably also heard the words idiopathic hypersomnia. Scientists have divided hypersomnia into two categories; primary and secondary. Primary hypersomnia is diagnosed when there are no other underlying conditions causing the symptoms. Secondary hypersomnia is diagnosed when there is an underlying condition causing the excessive sleepiness. There are several medical conditions that can cause secondary hypersomnia such as metabolic, circulatory, renal, endocrine, psychological and neurological conditions. Other sleep disorders can also be attributed to a secondary hypersomnia diagnosis such as sleep apnea, restless leg syndrome and uncontrolled circadian rhythm disorders. Idiopathic hypersomnia is one type of primary hypersomnia where patients suffer extreme daytime sleepiness that never ceases, even with the proper amount of sleep during the night.

Life with Hypersomnia

Because hypersomnia can be a debilitating neurological disorder, it can also be dangerous if left untreated. A person can lose their cognitive ability, sleep excessively but still feel the absolute need to sleep more above anything else in life, no matter where or when. What does this mean for their social, work or emotional well-being? Well, people with hypersomnia tend to have a hard time working as you can see why. They may also have a hard time driving a car or even living independently since there are dangers that just cannot be avoided. If you or someone you love is living with hypersomnia, remember that the love and support (and help) of family and friends is essential but so is the proper treatment plan. And since it is typically diagnosed in early adulthood, it can be new for the individual and their family to comprehend and adjust to. Once diagnosed, following a treatment plan can make life with hypersomnia much easier to handle and the quality of life for the person much better.

Six Tips to Stay Asleep During the Night

A recent National Sleep Foundation poll reports that American insomnia rates have increased from 51% to 64% in the last few years. Insomnia can wreak havoc on the health and lives of its sufferers, causing excessive daytime sleepiness and extreme lack of energy.

The sleep-deprived can become irritable and depressed and may have trouble focusing on tasks, paying attention, learning and remembering. Insomnia can contribute to accidents with machinery, accidents from poor balance, and accidents on the road while driving.

Some people find it easier to fall asleep at the beginning of the night, but then wake up in the middle of the night and can’t get back to sleep. The causes of this may come from hormonal changes, insufficient exercise, eating foods that are disagreeable, drinking alcohol, or a general increase in stress. Whether it’s at 2:00, 3:00 or 4:00 a.m., they find themselves habitually awake and unable to get back to sleep. Here are some sleep tips that may help:

1. Use a black eye mask to cover your eyes and use earplugs to keep the noise out. A dark, cool room is most ideal to help the body produce melatonin, the hormone produced by the brain which helps to regulate sleep and wake cycles. A recent study found that a cooler body temperature signals the body to fall asleep.

2. Get some sunlight by taking a walk during the day. Being out in the sun will also set one’s wake-sleep cycle in a good way. Additionally, the exercise and body movement helps with a better, more restful sleep at night.

3. If headaches or tension are a problem, try using some magnesium. One German study found that 42 percent of the people taking magnesium reduced the duration and intensity of their migraine headaches.

4. For women that experience hot flashes and night sweats during the night, take some extra steps to keep yourself and your bedroom cool at night. Wear lighter bedclothes, use less blankets, and use a slightly damp washcloth on the forehead or neck.

5. Calcium is directly related to the cycles of sleep, therefore highly absorbable calcium and magnesium supplements are effective. The pioneering nutritionist Adelle Davis advises that during premenopause or menopause, the lack of estrogen and progesterone can cause severe calcium deficiency symptoms to occur such as irritability, leg cramps, insomnia, hot flashes and night sweats.

6. It can work well for some people to take a calcium and magnesium supplement directly before bed. These minerals are natural relaxants that can carry one through the night better and with less sleep interruptions. Softgels that use natural oils mixed with the minerals are more fully absorbed than tablets. These supplements should have a two to one calcium to magnesium ratio (twice as much calcium as magnesium).

Insomnia Choices – Antidepressants, Sleeping Drugs, Natural Remedies

The “Sleep in America” poll results were recently released from the National Sleep Foundation. More than half of all Americans (60%) said they experienced a sleep problem every night or almost every night. This ranged from snoring, waking in the night, waking up too early, or feeling unrefreshed when getting up in the morning.

This overall increase in insomnia has been bringing people to their doctors, to stores, and to the Internet for solutions that may help them sleep better.

While most people would prefer to take a natural, non-addictive remedy without dangerous side-effects, there is a scarcity of effective natural options, as well as a lack of education and information available to people outside of their doctor’s office. Often medical doctors recommend drugs, but unexpectedly, not always the usual sleep medicines.

A ten-year study to discover which drugs are used to treat insomnia was published in the journal “Sleep”. It found that from 1987 to 1996, prescriptions for sleeping drugs have decreased by 53.7%, but that antidepressant drugs prescribed for insomnia increased by a surprising 146%. Examples of antidepressants that might be prescribed for insomnia are trazodone and amitriptyline.

According to Health. com, the side effects of these medicines may include sexual dysfunction, weight gain, dry mouth and throat, racing pulse, confusion, disturbed dreams, and an increased risk of suicide.

The authors of the study from “Sleep” gave their conclusions and said: “Surveys indicate a stable or increasing prevalence of sleep disturbance. There has also been a dramatic shift to use of antidepressants in lieu of sleeping drugs (hyponotics) for the symptomatic treatment of insomnia, despite a paucity (lack) of data regarding their efficacy and the potential for serious side effects.”

Regarding the nutritional approach to the problem of insomnia, Carl C. Pfeiffer, M.D., Ph.D., known for his work in orthomolecular (nutritional) medicine, says, “We have found that if a drug can be found to do the job of medical healing, a nutrient can be found to do the same job.”

Several research studies have shown certain minerals to be an effective natural insomnia remedy that helps people fall asleep and stay asleep through the night. In one study, published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase.

In magnesium deficiency. Sleep is usually agitated with frequent nighttime awakenings. On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep. This was shown in a study done by James Penland at the Human Nutrition Research Center in North Dakota.

It’s important to note that a balanced ratio of twice as much calcium to magnesium is key to overall health, and that these two minerals should be taken together for best results. Natural remedies should be given a good try before any type of addictive drug is taken for insomnia.

Let Us Avoid Sleep Deprivation and Go to Sleep

We all need to sleep as much as we need food, water, air and other things of value to survive. People in society, today are working so hard that they become distracted by a variety of things. Many are juggling more than one job at a time, loss of sleep due to worry, uncomfortable beds, noise pollution and the list goes on. Today, there are several millions of people who regard sleep as a waste of time because they have so much to do. It could be things such as a deadline that they regard as more important and as a result they tend to do without sleep. However, in the long run, terrible consequences follow.

They end up failing to give their best at their jobs and production suffer, mistakes are made, drowsiness take over their bodies, they become irritable and blame others at work and as a result they may even get fired from their jobs. There is also the possibility that their wages or salaries shrinks, plus they are refused the promotion that they think they should receive. Sleep deprivation affects our decisions, mood, emotion, our social interaction and more.

Sleep deprivation allows people to constantly get into problems at home with families, on the street with friends or strangers and there is the possibility of an accident, such as a car crash, when they fall asleep suddenly at the wheels of a moving vehicle. During January 2013, The Center of Disease Control and Prevention stated that 4.2% of drivers reported falling asleep within a month. Imagine how many cars are on the road in a daily base and you will understand that this is a big number. The Division of Sleep Medicine at Harvard Medical School and in a National poll by the National Sleep Foundation confirms that 250,000 drivers fall asleep at the wheels every day. There are over 100,000 accidents in the United States each year include nearly 2000 deaths plus 40,000 injuries annually. Such are a part of the consequences of not getting enough sleep.

It doesn’t matter what is our age group or our professional because sleeping is just as important as being awake, and it is needed for the restorative processes like muscle repair. For example, there are batteries that are considered rechargeable and after they have lost their power they are unable to operate and so they are recharged again so that they can be useful. In the same order, our bodies need sleep to recharge or renew our systems.

Some of our illnesses are caused from sleep deprivation, which make our bodies weak and unable to fight disease properly when they surface. In reality, our immune system is unable to fight disease and the heart becomes bad, the risk of diabetes and cancer and possible weight gain. The brain will constantly forget minor and important things and thinking began to seem like a very hard job to do. You may not even remember the name of your closest friend, nor remember what you were told five minutes ago.

There are many beautiful ladies and handsome gentlemen around today, but by tomorrow their looks, suffer and may seem as if they have aged while others in their age groups look far younger. So if you are extremely pretty or handsome watch out. There is also the possibility that over time your closest friends and neighbor may not be able to recognize you.

If you are a University student your grades will suffer, if you are a Banker you will end up making a lot of financial mistakes at the bank, if you are a farmer there is a chance you will fall and hurt yourself, If you are the Prime Minister or President of a country you will make bad decisions and your country’s economy will suffer. Whoever you are or whatever your field of employment, if sufficient sleep is not received you will pay for it.

The price for not receiving sufficient sleep is costly, therefore, let us do the right thing for our bodies. All those who wish to improve learning or doing anything productive, go and get seven to nine hours of sleep. Save your health and your future by doing the honorable thing for your well-being.