How to Achieve Better Quality Sleep

Many of us don't get the right amount of sleep. This can have a negative impact on our energy, our mood, and our health. Most adults get approximately 5 hours of sleep each night. That is three hours less than the recommend dosage. So what are some of the things we can do in order to improve our sleeping habits?

First of all it is important to keep a regular bed time schedule. Try to go to bed and wake up around the same time each night. This way your body gets tired around the same time at night and you don't have to worry about varying sleep patterns. Also, if at all possible, try to avoid taking naps during the day. Avoiding stressful activates and vigorous exercise approximately two hours before bed is also beneficial. Regular exercise does improve your sleep, but you have to make sure that you do it during the right time of the day.

If you are having problems relaxing before bed, try a few relaxation techniques. Deep breathing, yoga, and meditation are a few popular choices. You can also read a soothing book in order to relax your mind. And if you want to keep your relaxed state of mind, make sure that your bedroom is night time friendly. Make sure that the room is dark, quiet, and cool. You can use ear plugs and eye shades if necessary. And if you still can't sleep, don't hesitate to get up and read a little bit more of your book. Most people who can't fall asleep end up tossing and turning half the night trying to fall asleep. This will only lead to a rise in your stress levels. So the next time you are experiencing trouble sleeping, try applying some of these tips into your nighttime routine.

Lauren S. Johnson writes health articles about fitness and nutrition. Some of her favorite passions include studying the medicinal benefits of herbal remedies, diet pills, and hoodia gordonii.

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Sleep in Eyes - Is This an Intricate Design Or Just Something Annoying?

Everybody wakes up with a substance often referred to as "sleep" in their eyes. For some people this may happen on an occasional basis; for others, it is a regular part of every morning. "Sleep" in eyes can range from a sticky, near-liquid substance, to a more crusty substance. Whichever type and frequency you usually experience personally, you probably agree that waking up with sleep in your eyes is annoying.

Regardless of how annoying it may be, there is a legitimate purpose for this substance. The natural secretions in your eye help by accumulating the dangerous particles which would otherwise be left free to scratch the surface of your eyes. After this amazing process occurs during your period of sleep, all that is left for you to do is remove it from your eyes in the morning. As this is certainly not a difficult or time-consuming task, it can easily be made a part of your daily routine.

First, wash your face with warm water and a mild soap or with a facial cleanser. Be sure to rinse your face thoroughly to remove any soap or cleanser residue. Rinse your washcloth and wipe around your eyelids and gently rub your eyelashes until all crust is removed. You do not need fancy and/or expensive soaps to take care of the job.

When you think about the intricate design that makes up every aspect of the sleep process, it should not come as a surprise that something as unusual as sleep in eyes can provide such benefits as keeping your eyes safe and healthy.

It is certainly worth the minor annoyance for the sake of your overall eye health.

It will be less bothersome for you if you make a point of achieving a good night's sleep on a regular basis. For that matter, there is not very much that you will find truly aggravating after you wake up after spending your night hours in the restful comfort of sleep. The sleep in your eyes will be just a quick reminder of how enjoyable the experience of sleep can really be, and you will be bright and refreshed and ready to greet the day ahead of you. And, the best part of all you will be able to see clearly with no residue.

Sherry Harris is the author of the successful e-book "101 Amazingly Simple Ways to Beat Insomnia". Get the FREE e-book at http://www.ScentToSleep.com - Hope you enjoyed the article topic Sleep In Eyes. Knock-out insomnia with aromatherapy sleep mist, so you can wake up refreshed and energized visit us now.

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Are Sleeping Pills a Good Idea?

We all need to get a good night's sleep in order to function properly, and sleep is necessary for our general wellbeing. It stops us from feeling tired during the daytime, is vital for our mental health and plays its part in combating disease. On occasions when we are deprived of the right amount of sleep, everything about our normal daily routine changes.

In an effort to get some much needed sleep insomniacs often turn to sleeping pills. However, is this really the best solution to the problem? Here are a few advantages and drawbacks of taking sleeping pills.

Advantages

* Two of the main reasons for people being apprehensive about taking sleeping pills in the past were the possibility of overdose and the worry of a habit being formed. However, the sleeping pills of today are considerably less habit forming and the chances of a lethal overdose are much reduced.

* Each individual patient has different needs and there are many types of sleeping pills to choose from which will address such needs. Some pills simply help you to fall to sleep, some ensure you sleep soundly through the night and some will do both of these things for you. With all this choice you are sure to find a sleeping pill which works just right for you without experiencing any unwanted side effects.

* A common complaint of sleeping pill takers of the past is that the medication causes drowsiness during the following day. Not so with the newer sleeping pills on the market today.

Drawbacks

* Even though less risky than sleeping pills of the past, there are still some serious dangers associated with today's sleeping pills. These risks vary depending on the drug being taken, but blurry vision, dizziness and interaction with other medications and alcohol may be experienced.

* In the past sleeping pills have been said to be the cause of drivers falling asleep at the wheel of the car and this is clearly a danger to both the person taking the drug and to others.

* More often than not sleeping pills induce a deep sleep, which may mean the person taking the medication does not wake up in the case of an emergency such as a house fire.

* As a long term solution, taking sleeping pills is not very often effective. They may well be great for occasional bouts of insomnia but they do not get to, nor treat, the root of the problem. Even though they are not habit forming by nature, it may be necessary to continue taking them to see an improvement in sleep patterns.

In conclusion, sleeping pills do help us to sleep better but should only be used as a last resort. There are many alternatives which do not cost any money at all and are definitely worth trying first. If they do actually work for you not only will they save you money but they will eliminate any risks too.

Keira Adams is a health and wellness writer who is a frequent contributor to Insomnia Relief, where you can learn all about the causes, cures and treatments for insomnia.

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Natural Sleep Aids - Music to Help You Sleep

When you're ready to go to sleep, you want your body to be ready to go to sleep, too. Insomnia rears its ugly head when your body says, "Not yet, you idiot! I'm way too tense to sleep now." Whether your sleep disorder is caused by personality clashes at work, a fight you just had with your spouse or sleep partner, or the mounting stack of bills that lay on your desk unpaid, it you're too stressed to sleep, then you're just plain too stressed!

There are any number of sleep aids available to help you get your body in the mood for sleep. Over-the-counter drugs, prescription medications, and assorted treatments and therapy are available for you to choose from. One of the natural sleep aids highly worth consideration is music to help you sleep.

Underlying Theory

If you're tense, muscles tight, jaw clenched in anger, or fingers clenched in worry, then you're in no condition to lie down and drift off peacefully to sleep. And you probably know it, too. Anything you can do to calm down and relax; anything you can do to set aside your worries and distractions; anything, in short, which calms your mind, body, and spirit will help you achieve the levels of sleep that rejuvenate your body and restore your mind.

You should take note, too, that using music as a natural sleep aid will not leave you with a dangerous addiction to either over-the-counter or prescription medications. And if you find yourself addicted to 45 minutes of music before bed, you probably won't even think of it as an addiction -- just a pleasant interlude the precedes your pleasant night of rest.

Why Music?

Well, for one thing, you probably have music on hand which has a personal, calming, happy memory for you. Jazz, rock, country, or bagpipes, if it has a calming effect on you, then it may be just the thing to listen to before bed.

Research has shown that your sense of relaxation and calmness can be significantly increased through the use of relaxing music for 45 minutes or so before you go to bed. Children tend to do best with gentle, lulling music. Adults, on the other hand, differ widely in terms of what music stimulates and what music calms them. The secret in using music to help you sleep seems to lie in seeking to find just which arrangements work best for you.

Alternatively, you may find it most relaxing to spend some of your pre-bedtime minutes creating music rather than listening to it. You may find yourself composing gentle, relaxing melodies that calm you down. Or, helpful for some, you may find that creating highly stimulating -- even angry -- sounds will help you release the emotions troubling you and keeping you awake.

In addition to helping you get to sleep faster, music before bedtime has also been shown to result in a better quality of sleep -- deeper REM sleep and, consequently, a greater sense of feeling completely restored when rising the next morning.

Bill Johnson, webmaster of http://www.insomnia-answers.com, researches and writes numerous articles on the topic of natural sleep aids

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Insomnia Relief by 'Counting Breaths'

Here is a simple, easy and proven method for inducing sleep. Try it, when your doctor says there is no obvious disease. It may substitute sleeping pills. It's only 'side effect' is feeling fresh on waking up! 'Counting Breaths' works amazingly for all ages - children to seniors. It is as simple as 1-2-3.

Lie down in bed in your usual position ready to sleep. Close your eyes. Count your breaths. How?

Breathing in: During the in-breath, sense the naturally present faint coolness, inside your nose. This coolness is always present. We do not notice it. Focusing on this coolness is calming and relaxing.

Breathing out: During the out-breath, slowly count in the mind 'one-one' so on. You may count one or more times, and the count may vary. Don't try to regulate breathing. Let it happen anyway.

Next in breath: Enjoy the relaxing coolness inside the nose again (don't count during the in-breaths).

Next out breath: Count the next number 'two-two' so on.

Repeat this pattern: Feel the coolness of the in-breaths and count the next number during the out-breaths. Keep on relaxing. What will happen?

At some number, your mind wanders and forgets about coolness and counting. This may happen even at number two, for some beginners. It's OK. Relax! Repeat the above pattern, counting from 'one-one... Do this, every time you lose the count. Your tense muscles will gradually relax.

What if you don't get sleep?

The maximum time needed for onset of sleep is 20 minutes. If you don't sleep in this time, don't panic. Try the advanced method: Imagine you are a scientist, doing the 'Counting Breaths' experiment. Continue counting and if you reach 100, restart from 1. Repeat the hundred counts. Your mind is thus too busy with the experiment and has no time to think about sleep. What will happen? Your muscles relax gradually and you doze off, forgetting the experiment! If you wake up mid sleep, 'Count your Breaths' and get back to sound sleep. See how you feel fresher than before in the morning!

'Bye-Bye' to Insomnia!'

Beyond sound sleep....

Count a few breaths during the idle or wandering moments of your mind, throughout the day - waiting anywhere, traveling in car/train/ air plane or walking any place. In a few months, your mind will automatically focus on the breath sensation and relax your mind and body. Your face will look relaxed with a happy smile! You will gain relief from common problems like - Hypertension, Migraine, Smoking/ Tobacco chewing, Anger, Obesity, Insomnia, Stuttering and Difficult relationships.

http://www.countingbreaths.com

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