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How to improve Sleep Quality

by AmeliaAshar
How to improve sleep quality

improve Sleep quality is very important for the health and growth of the body. It is just as important as healthy eating and doing exercise. Sleep deprivation results in harming personal health and mental health. Overall performance of a person deteriorates if he is suffering from poor sleep.

Short-Term Sleeping Problems:

Improper sleep can be an obstacle from thinking clearly and can also affect mood, causing depression and anger.  Sleep helps to control metabolism and weight and also helps with short and long-term memory. It is imperative for someone to sleep at least 6 hours a day. Studies suggest that sleeping patterns vary in individuals and how much a person should sleep also depends on the daily routine.

A good night’s sleep can help to consume less calories in a day by regulating the hormones responsible for appetite. Better sleep can reduce inflammation in the body. It also helps repair and regenerate the body and makes the immune system strong. If a person is having restless sleep or sleeplessness for a long time it can result in chronic sleep which can vary in severity. Chronic sleep deprivation can result in reduced attention span, poor memory, reduced energy along with many other problems.

Long-Term Sleeping Problems:

Improper sleep for elongated periods of time can result in a number of problems. These include:

  1. It can slow down the thought process making it also difficult to pay attention and also impairs judgement.
  2. Prolonged sleepiness results in impaired memory.
  3. Poor sleep is also associated with weakened immunity. It weakens the body’s immune system against viruses that result in flu and the common cold.
  4. Improper sleep can increase the risk of diabetes as it affects insulin release. People having sleep deprivation have high blood sugar levels and vice versa.
  5. It can also result in weight gain.
  6. Poor sleep can lead to a risk of heart disease.
  7. Lack of sleep is also associated with low sex drive due to a drop in testosterone levels.
  8. Improper sleep is also a cause of poor balance and body coordination, which results in more falls and other accidents.

Other than the above issues, a person might also encounter other psychological problems or risks including anxiety and depression, having suicidal thoughts, paranoia.

Treatment Of Sleep Deprivation:

Most common way of treating sleep deprivation is by getting the proper amount of sleep. Proper sleep pattern ranges from seven to nine hours a day. But if you are having issues with sleeping, your doctor might order sleep study to look for certain medical conditions associated with poor sleep. These medical conditions include narcolepsy, obstructive sleep apnea, insomnia, restless leg syndrome etc. If the sleep diagnosis of an individual suggests that he or she is having sleep disorders then they should take medicines which can cure that. Also in many instances, people buy sleeping pills UK or a device to help fight the disorder by keeping the airway open.

Home Remedies To Cure Improper Sleep:

In order to have healthy sleep at night it is imperative that one should take short naps in daytime, involving in relaxing activities before going to bed, following the same time for going to bed and waking up, avoiding junk food or heavy meals at nighttime, reducing alcohol intake and most importantly exercising regularly. Another important tip to keep in mind in order to have a better night’s sleep is by controlling exposure to light. Human body contains a naturally occurring hormone, melatonin. This hormone and light have a unique relationship. Light controls this hormone and in return this hormone helps regulate sleep cycle.

In dark, our brain secretes more melatonin hormone which makes us sleepy and vice versa when in light. It is also advisable to avoid bright light during night in the form of reducing the use of bright screens before one to two hours of bedtime. It is also important to be smart while eating and drinking. Doctors and health care professionals also advise people to adopt healthy eating standards by increasing the intake of vegetables, fruits and consuming red meat and healthy fats in controlled amounts and also cut refined carbohydrates and sugary foods from the diet.

Deep Breathing Exercise For Sound Sleep:

For proper and sound sleep it is advisable to breathe from the belly rather than chest. This lowers heart rate, blood pressure and stress levels. A person should lay down in bed with one hand on the chest and other one on the stomach and then breathe through the nose while raising the hand on the stomach. At the same time exhale through the mouth which results in pushing out as much air as possible. Continue to breathe in through nose and breathe out through mouth and inhaling enough throughout.

Buying Sleeping Pills UK:

In the UK, Z class drugs’ purchase and sale comes with a mandatory license which makes it imperative for anyone to have a prescription in hand while sale and purchase. These are non-benzodiazepine sleeping pills which are helpful in treating severe insomnia. These include zopiclone and zolpidem. Melatonin which is a naturally occurring hormone in the body which regulates sleep cycle is also available in the form of melatonin supplements.

But in the UK, these supplements come under the classification of medicine and are available on prescription and people usually buy sleeping pills UK with doctor’s consent. It should also be noted that this drug or supplement is also available in an unlicensed form but this is generally a rare case. Melatonin does not induce sleep itself, it sends signals to the body that it’s nighttime and to sleep. It is advisable to take this drug with extra care to avoid any form of conflicts.

Diazepam 10mg:

Diazepam 10mg also known as valium is used to treat anxiety and depression by regulating the sleep levels. This is a highly addictive drug and also commonly used. This is a long acting benzodiazepine which means it stays in the body for long. Therefore it is recommended to use low or fewer doses of this drug a day as opposed to other shorter acting benzodiazepines. It reduces the time to fall asleep and reduces the number of times of sleep awakening. This drug is available in the form of valium in 2, 5 and 10 milligram tablets. Usually it is recommended by doctors to use dosages of valium between 2 to 10 milligram and can be taken four times a day. It is advisable not to exceed 40 mg in a day which is the maximum limit.

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