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7 TRIED AND TESTED SLEEP SOLUTIONS

THAT WILL HELP YOU SLEEP BETTER!

 

We’ve all experienced the occasional sleepless night, twisting and turning the night away for no apparent reason. Well, it’s okay when this happens once in a while, but if it becomes constant and unremitting, it’s a health concern.

A good night’s sleep is an important part of a healthy life. It comes right at the top with healthy eating and exercise. A good 7 to 9 hours of sound or deep sleep is recommended for an average adult. Fewer hours of shut-eye is bound to make you feel groggy and out of sorts the next morning.

Scary sleep disorder statistics

Research suggests that:

  • Up to 70 million American adults have a sleep disorder
  • Insomnia is the most common sleep disorder, with short term issues reported by about 30% of adults and chronic insomnia by 10%
  • More than 70% of adult Americans suffer from sleep deprivation

Check out some more quick facts about insomnia in the chart given above. As you can see, lack of sleep doesn’t only affect physical health but takes a toll on mental well-being as well. Other effects of sleep deprivation include:

  • Mood changes
  • Accidents
  • Weakened immune system
  • Weight gain
  • Decreased libido or sex drive

Not only this, but experts have collected data that shows that insomnia prevalence increases with co-existing medical conditions such as diabetes mellitus and heart disease.

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Persistent insomnia is also a risk factor for developing psychiatric disorders in the future. The following graph shows two groups of patients, one with resolved insomnia and the other with unresolved insomnia. Their progress was monitored for a period of one year. The results at the time of one-year follow-up show that the percentage of patients with unresolved insomnia suffer from major depression, anxiety disorders and alcohol abuse.

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Can insomnia be cured?

The quickest solution that comes to mind that might help you sleep well is sleeping pills. However, experts say that long-term use of sleeping pills can actually make your insomnia worse. A study at Harvard revealed that cognitive behavior therapy for persistent, chronic insomnia proved to be more effective than prescription medication.

A university student in Pennsylvania started a bakery that specialized in insomnia cookies. Freshly baked cookies, warm out of the oven were delivered at night to students on campus to help them sleep better. There are now over 100 branches of the business across the country.

If you suffer from chronic insomnia or have trouble sleeping, maybe it’s time you consult a sleep expert or ask your primary care physician to refer you to on

e. You can search for a specialist at www.mylivedoctors.com and engage in an online medical consultation! MyLivedoctors is an app to find best doctors online that will instantly connect you with qualified healthcare professionals in your region or anywhere around the world. You can book your doctor appointment online and get a prescription online too. The online doctor app is FREE. Download it on your smartphone or any mobile device and get expert medical advice without leaving home. This online doctor appointment booking system is effective and much cheaper than a conventional doctor’s appointment.

Here are 7 effective sleep solutions on how to fall asleep quicker

1.Increase exposure to daylight

Your body works according to an innate body clock known as ‘circadian rhythm’. A healthy circadian rhythm is maintained by adequate exposure to natural sunlight or bright light during the day. It helps regulate sleep hormones, daytime energy and night time sleep patterns.

2.Avoid caffeine later in the day

Caffeine is a well-known CNS stimulant. It activates the brain, boosts your energy levels and makes you more wakeful. Cutting down on caffeine consumption later on in the day is more likely to help you fall asleep quicker.

3.Avoid daytime naps

Sleeping during the day can affect sound sleep at night. Individuals suffering from chronic insomnia are asked to avoid naps before bed time. Some studies suggest that people ended up being sleepier during the day after daytime naps.

4.Set a comfortable bedroom environment

Your surroundings play an important role in helping you fall asleep. It helps to switch off all unnecessary light emitting sources in the room, such as laptops, TV and cellphones. Make sure the temperature of your room is comfortable enough.

5.Shower/bath before bed

Some experts believe that hot showers or baths help relax the body and mind. It creates a calming effect which helps you sleep faster at the end of a long day.

6.Make sure your mattress and pillow are comfortable

It is recommended that you change your bedding every 5 years. A study revealed that changing to a new mattress considerably decreased back pain, shoulder stiffness and increased sleep quality in about 60% of the participants.

7.Reduce fluid intake right before bedtime

Attending nature’s call in the middle of the night can be really annoying. People often have trouble falling back to sleep once they wake up. To prevent this, it’s best to avoid drinking large amounts of fluids 1-2 hours before bedtime.

Developing good sleeping habits is known as sleep hygiene. It is an integral part of a happy and healthy life. Get help today!