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Calm down

Insomnia has been a problem for people throughout the ages, and continues to plague humanity today.  We need sleep, desperately – our bodies and minds do not function well at all without it.  Yet, in today’s fast-moving society, there are a lot of obstacles to a full seven or eight hours worth of sleep.  To get around these obstacles and sink into a restful sleep, we resort to many treatments and cures – such as over-the-counter sleeping aids.

OTC sleeping aids are relatively new, and are constantly generating buzz in the news as new products are developed and released.  With hundreds of products out there, and company after company promoting their line of sleep aids, the market is completely saturated with potential treatments.  Here is the latest buzz about OTC sleeping aids and whether or not they really work.

Melatonin And Side Effects

Melatonin, a hormone found in your brain that regulates your day-night cycle, has been used widely as a OTC sleeping aid for the past couple of decades.  In the United States, it is classified as a food supplement and therefore isn’t regulated, but in the United Kingdom, it is classified as a hormone and is available only as a prescription.  This is because of the potential side effects associated with melatonin.

Melatonin became very popular because it is viewed as an all-natural, completely safe way to help one get to sleep.  But, while melatonin is effective at regulating sleep, it is not free from side effects.  Researchers have found that using melatonin can cause headaches, abdominal pain, nausea, low sex drive, and grogginess, among other effects.  This isn’t to say that melatonin doesn’t work, but one should be aware of side effects, even if they are not universal.

Short-Term Vs. Long-Term Treatment

One popular misconception is that OTC sleeping aids are good for long-term use, i.e. over several months or years. While the problems that cause insomnia may persist, OTC sleeping aids shouldn’t be used for long-term treatment.  The reason is because these products are designed to treat the symptoms of short-term insomnia, not the causes.  The causes usually have to be treated through other means (some of which are medical).

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Calm

You do not want to get in the habit of taking an OTC sleeping aid on a regular basis in order to get sleep, even if it is natural. Eventually you have to fix the problems and causes of chronic insomnia if you want lasting solutions.  But, it is okay to use OTC sleeping aids in short-term situations, and to deal with bouts of insomnia that pop up every now and then.

Sleeping Aids And Restorative Sleep

One of the main functions of sleep is to give the body a chance to rest and recuperate.  This is called restorative sleep, and it is vital to life. There is evidence that OTC sleeping aids can interfere with restorative sleep and prevent the therapeutic effects that sleep brings to your body.  This means that you may very well feel worse than you did before you started the medication!

For this reason, make sure to consult with a physician before beginning a course of treatment that involves OTC sleeping aids.

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Happy pillows

If you are one of the millions of people across the globe who cannot consistently get a good night’s rest, then you are probably in search of effective solutions to your dilemma.  In our quest for restful, peaceful slumber, we’ll go to just about any lengths- from changing dietary habits to going to sleep specialists to taking medication and herbal treatments.  But, one of the possible solutions we overlook is one of the simplest – your pillow.

Did you know that your pillow has a great deal to do with how well you sleep at night? It’s true – your pillow can make or break a good night’s sleep, just as a mattress can.  This is why finding the best pillow for your bed is essential. Here are three things to know about finding the right pillow.

Your Pillow Supports Your Neck And Head

One of the reasons why a pillow is vitally important is because it cradles and supports your neck and head. Why is this important? Well, there are two reasons.  The first is that many sleep problems are caused by improper breathing.  If you can’t seem to fall asleep, it may be because of airflow problems caused by a pillow that doesn’t adequately support your head.

The second reason is simply because being uncomfortable prevents people from sleeping – especially if your head and neck are being affected. Plus, having an inadequate pillow just causes you soreness and tightness throughout the night and the next day.  You want to have a pillow that supports your neck and head properly and sufficiently.

The Fill Matters

The fill – the stuff that is inside the pillow – really does matter when it comes to comfort and support.  These days, pillows come in a variety of sizes, shapes, and fills. You can get a traditional down pillow, which tend to be very soft, or you can get a synthetic pillow filled with polyester or latex material that offers more support. Plus, synthetic pillows are often allergen-free, which means they will not cause sniffling and sneezing that sometimes comes with pillows made with down.

Choosing the fill goes hand in hand with another important factor: positioning.

photo credit: Tambako the Jaguar

Feathers?

Your Pillow Should Match How You Sleep

People generally sleep in three different postures: on their back, on their stomach, and on their side.  Some even sleep with all three postures at one point or the other during the night.  To maximize your comfort level (and thereby increase the chance that you will get a good night’s sleep), you should match your sleep profile with your pillow.

If you are a back sleeper, you will need a pillow that has medium firmness and isn’t too high (or too low, either).  This is so that your head is adequately supported.

If you are a stomach sleeper, you will need a soft pillow that is low to the mattress.  A thin down pillow is perfect.

If you are a side sleeper, then a firm pillow made from synthetic material that also fills out the space between your head and shoulders is perfect.

If you have had a great pillow for a while, but always have to fluff it up or otherwise rearrange it, it’s probably time for a new one.

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best sleep

To humans, sleep is one of the most important biological functions we have.  Life itself depends on our ability to hit the hay at the end of a long day and catch some shut-eye. Unfortunately, so many of us go without proper amounts of sleep, resulting in groggy, drowsy, and irritable zombies who shuffle their way through the next day.

So, in short, sleep is good.  But why, specifically, should we get at least 7 hours of sleep a night? What are the benefits and purposes of sleep? To answer that, here are the 7 best reasons to sleep at least 7 hours each and every night.

1.  Sleep restores your body.

During an average day, your body goes through a lot of stress. Walking, talking, digesting food, breathing, thinking, worrying, running, lifting, moving – all of these activities take a toll on your body’s organs, muscles, and nerves. Sleep is your body’s chance to give your body a much-needed break.  It’s like stretching after working out – if you don’t, your muscles will ache.

2. Sleep improves your mood.

It is a proven fact that sleep has positive benefits for your mood. When we wake up refreshed and energetic, we are more optimistic and happier; when we are sleep deprived, we are irritable and cross.

3. Sleep allows memories to form.

The experiences we have during an average day are short-term memories. Sleep is the process by which our brain takes these short-term memories and stores them into the brain, allowing them to become long-term memories.  Have you ever been sleep deprived and very absentminded and forgetful? The lack of sleep is why.

4. Sleep allows knowledge to crystallize.

Similar to memories, the knowledge we gain during a day does not crystallize, or become ‘learned’, unless the brain has the chance to store it away.  This occurs during sleep. That is why cramming before an exam is inefficient; the brain has not had time to properly store the information gained.

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calm

5. Sleep replenishes energy.

Your body burns calories each waking second to keep your body’s inner furnace boiling. Carbohydrates form the prime source of fuel for your body, and as the day progresses, your body burns up more and more. Sleep provides a resting period for your body, allowing it to replenish enough energy to where you can wake up feeling refreshed.

6. Sleep keeps your brain functioning.

If you have gone a long period without sleep, you have probably noticed that your brain just didn’t function as well when you were deprived. You won’t be able to focus as well, nor will you be able to process information properly.  Sleep gives your brain the chance to basically take a break from 24-7 cognitive function so that it can be sharp the next day.

7. Sleep is vital to life.

Believe it or not, going a long period of time without sleep can be fatal. It is estimated that going more than 10 days without any sleep at all will kill you – which is the most important reason to catch some Z’s.

You need to sleep at least 7 hours a night, and generally no more than 8 for your average adult. The 7 best reasons to get at least 7 hours of sleep a night listed above hopefully have given you food for thought…and something to sleep on.

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Comfortable bed is a key

Many people across the world have problems sleeping. These issues can result from everything from medical illnesses to eating habits. Stress, sleep schedules, lack of exercise, and sleep environment all play a key role in quality of sleep. Although there are some sleeping remedies and cures for insomnia, there are also some key tips that are sure to act as natural sleep aids.

How Much Sleep Is Needed?

Many people fail to get the proper amount of sleep, which can drastically decrease your ability to concentrate. It is recommended that adults get anywhere from seven to eight hours of sleep per night. Failing to get an adequate amount of sleep can affect your health and energy levels throughout the day. However, it is also essential to note that merely getting a few extra hours of sleep over the weekend is not enough to correct chronic sleep deprivation. Therefore, utilize these key tips for sleep remedies to get better quality sleep.

Three Tips for Better Sleeping:

Sleep Environment As A Sleep Aid

Believe it or not, your bed and room play a key role in your sleep quality. Make sure your bed is large enough for you and your partner to comfortably move around and stretch. Furthermore, ensure that your mattress meets your individual desires. Some people sleep better on a firm mattress, while others sleep better if foam mattress toppers are present, giving the bed a softer feel. Sleeping on a bed that is not comfortable for you is sure to disrupt your sleeping habits and leave you feeling stiff or sore in the morning.

In terms of your bedroom, make sure that there is very little noise nearby. If you are sleeping with loud music or the television on, you are sure to wake up a few times during the night and disrupt your sleep. Moreover, ensuring that your room is dark is a sleep aid and can also increase your sleep quality.

New Bedtime Routine

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Spacy and relaxed

Your bedtime routine should be very relaxing and allow your mind to wind down from the chaos of everyday life. If reading helps you to relax, try a book that is an easy read. However, if music is more your style, pick an artist that has a soft voice to calm your mind. You could also do a quick hobby that relaxes you like playing the guitar or knitting; these are good cures for insomnia. Whatever bedtime routine you choose should be geared at calming you down so that you can get to sleep easier once you lie down.

Napping too much during the day can drastically reduce your ability to follow a consistent bedtime routine. Instead, keep napping to a minimum and sleep primarily at night. If you do nap during the day as a sleep aid, make sure you limit the nap to a half hour and do not nap past 5pm.

Now you are equipped with a few sleep remedies to better sleeping that will help increase your ability to fall asleep and the quality of sleep you obtain each night. Combine these sleep remedies with a balanced diet and exercise to maximize your quality of sleep.

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