Insomnia may be a serious problem for some people. These days this disease is met just like a common flu, or allergy, or toothache. It does not occur right away but it may truly affect all aspects of a human life.
The modern pace of life does not let a human to relax properly. The body tries to adjust all its systems to the needs of a human, and sometimes the signals it shows us are neglected. These signals may even save a human life in some cases. The energy of the body is not endless.
The signals our body sends us may be completely different. It may be, for example, a frequent headache, and the first thing you would do in this case – right, take a pill. Of course, when headache does not happen often, it may be ok. But when it becomes chronic, it is time to think about the entire body and analyze the situation. Maybe there are deeper problems that we have to pay attention to.
Moreover, this condition may be even dangerous for the everyday activity. The productivity may be affected. It may even affect the relations in the family, as a person with constant headache may be irritated and nervous.
Or here is another example for you - one of the signals that something is wrong in our body may be a poor sleep. It may last for weeks when a person will realize that sleep problems may be a serious disease. Frequent night wake ups, breath-holding while sleeping, inability to fall asleep may develop into insomnia (whilst insomnia may lead to more serious health conditions).
Insomnia is a disease and it should be treated. In fact, insomnia is a collect term for all sleep problems. These are:
- Problems with falling asleep
- Often wake ups at night
Insomnia is an old disease. A reference about the sleep disorder has been found even in ancient Greece. Some of the ancient paintings were also found. One of them illustrates a man who is lying in the bed and the impression of his face shows that he cannot fall asleep. And the only recourse he has is to stare at the wall. This painting is aged 14 century.
Well, today we do not have to stare at the wall when we cannot fall asleep, as we have the internet. By the way, the internet may be one of the reasons of developing sleep disorders. We will talk about it later in the section about the insomnia reasons.
According to the statistics, women more often suffer from insomnia than men. It may be explained by the fact that women are more emotional than men. Moreover, scientists have proved that most sleeping problems in women fall to a period when a woman gives a birth to a child. In the first six months, a woman may sleep not well because of a constant feeding of an infant. The body prepares the female body for this period, and then in six month a woman do not even remember how hard it is to wake up at night. But some women really suffer from insomnia during this period, that may even lead to depression and more serious consequences with health.
There is also data that up to 30% of adult people have ever experienced the sleep problems including insomnia. Moreover, elder people (at the age of over 65) are more vulnerable and suffer from insomnia more often than young people.
Insomnia may be both an independent disease, and be a part of other diseases. There are a lot of reasons why insomnia may occur. Moreover, doctors cannot say for sure what reason is the main and why sleep problems occur from time to time. It is all individual as our body differs. They say for sure that most factors have an accumulative effect, and if they are neglected, the chronic conditions may occur and lead to more serious health problems.
The reasons of the sleep disorder may be divided into two groups:
- Internal/Physiological factors
- External factors
Both these factors may interact with each other, and lead to different symptoms and conditions. As we have already mentioned before, the human body can give the signals that may tell about a failure or a coming problem in the human vital organs. If you know how to detect these signals, or how to solve one or another unpleasant symptom, you may avoid serious consequences in the future.
The physiological factors may include a psychological state of a person, some failure in one of the vital organs in the body, heart failure, menopause, anxiety, depression, chronic pain, hyperthyroidism, impaired hormone balance, and so on. As you may see, all physiological problems that may arise inside our body may lead to insomnia.
The external factors may fully depend on the internal factors. These are pandemic situation in the world, relationships, night shifts at work, sedentary life style, finance issues, coming important events (such as interview, wedding, exams), and so on. At first sight, it may seem not essential, but sometimes it may grow into serious health issues. And of course, the internet may truly cause some sleep problems. The internet may cause an addiction leading to irritation and anxiety.
According to this information, we may suggest that insomnia may be short-term and long-lasting. The short-term insomnia takes place once a month, or a week, or even a year. It does not cause serious problems with the health. This short-term insomnia may be solved quickly by means of a good sleep, a good rest, or a change of the activity.
The long-lasting insomnia, or as it may be called chronic, needs special tools for its resolution. This type of insomnia should be treated. Sometimes the best way to find out what is the reason of your poor sleeping is to see a doctor. A medical consultation is essential, especially when you do not know what is happening with the body.
Moreover, there are special places devoted exceptionally to the treatment of the sleep disorder. These are special sleep centers. These centers conduct a full diagnostics of the body. The person who has sleep problems should go to this center and check the brain activity. People even sleep there in order to find out the stages of the sleep.
Somnology is a science that studies the sleep. Due to the modern technologies and special devices, it is now possible to go deep into the human body, examine the receptors and brain neurons that are responsible for the good sleep. This information gives an opportunity to find a proper treatment of the poor sleep.
If you do know the reason of your sleep disorder, you have eliminated this reason, but the problem is remained, maybe it is better to return to a professional help. Insomnia is a medical condition that sometimes requires pharmaceutical solution.
Occasionally the treatment may take months in order to completely get rid of the annoying problem. Of course, there are different types of the treatment that may be used for one or another problem. We all know them. These are:
- Traditional health care
- Nonconventional medicine or folk medicine
Any person has the right to use any type of the treatment (whichever he/she prefers). In any case, make sure to consult a physician before taking any measures concerning your health.
The traditional health care for insomnia may include an administration of the pharmaceutical medications, physical examination, taking complete blood cell count, or some medical procedures. One of the effective methods is sleeping pills.
The pharmacy industry is very diverse and constantly develops as new health conditions and infections arise. Medications may be very effective and provide a fast result in the treatment of one or another health condition. The most important thing is to properly follow the medical instructions.
In case of insomnia, most doctors may prescribe sleeping pills. They help to fall asleep and solve the sleeping issues on a molecular level. One of the most prescribed medications for insomnia treatment is Lunesta.
Lunesta is a pharmaceutical medication of the new generation, and it is considered one of the safest sedative medication compared to its previous generation pills. In fact, Lunesta is a brand name for Eszopiclone. According to the statistics, Eszopiclone is one of the widely used medications in the United States to treat insomnia.
Eszopiclone belongs to sedative hyptnotic agents that are nonbenzodiazepine. The medications is taken by mouth, and Lunesta is rather quickly tolerated after the consumption. The highest action of the medication is observed in about an hour after the complete absorption. The particles of the medication are eliminated by means of urine.
Lunesta is prescribed patients at the age of over 18 years old. Moreover, statistics shows that it is well tolerated by elder people. That is why Eszopiclone may be prescribed in a low dose for people at the age of over 65.
Lunesta is released in pills that are film-coated. The dosage strength is 1 mg, 2 mg, and 3 mg. A patient who has taken the medication before going to bed and is diagnosed insomnia will fall asleep in 15 minutes after the use of the medication. This result is very promising and rather good compared to other sleeping pills.
According to the results of the clinical trials and studies, Eszopiclone provides a quality and longer sleep. People using this medication sleep by approximately 37 minutes longer.
Lunesta is available in the United States, and in Europe there is a similar medicine to Eszopiclone, and it is called zopiclone.
Administration of Lunesta
Lunesta is prescribed for the oral usage. A pill should be swallowed and taken with a full glass of water. It is recommended to take the medicine right after meal for better absorption. Make sure to read the instructions before using the medicine.
Doctors recommend taking Eszopiclone for a short period of time. One course may last for up to 2 weeks. The dose should not be exceeded. Of course, there are cases when high doses will be prescribed (3 mg or 2 mg). But avoid a self-treatment. Taking higher doses does not mean that you will fall asleep faster. That is not how the medications work.
To improve the effect of the medication administration, a patient with insomnia may follow the next recommendations:
- Make sure to sleep in a dark and quite room. Sunlight may be a trigger for our brain and nervous system, and the brain may think that it is day time and there is no need to fall asleep. Or if there is a noise in your bedroom (maybe your neighbor has decided to do some repair in the room or garden), it may also distract you from sleeping. It is better to have a bedroom in the quietest place in your house as some noises may be annoying and irritating.
- Make sure to ventilate a room before sleeping. Fresh air would be useful for the whole body and fill the room with enough oxygen.
- Avoid using smartphone or computer 90 minutes before going to bed. Information we are reading on the internet may overload our brain and agitate our nervous system. By the way, excessive laugh before going to sleep may also cause problems with falling asleep.
If you have finished your course of the treatment, and you still have insomnia, or are sleepy, please do not continue taking Eszopiclone. It is better to see a doctor and find out the reason why the medicine has not helped you. In case of the overdose or long-lasting administration of Lunesta, an addiction may be developed.
Eszopiclone belongs to the list of medications that is controlled. Physical as well as psychological addiction may be developed, if Eszopiclone is used for more than 6 months. People who have alcohol addiction in their medical history are at the high risk.
Moreover, in case of the long-lasting administration of benzodiazepines, other medications from this group will be useless in case of their administration for certain medical conditions.
A consumption of any medical product may be accompanied with negative body reactions. No one knows how your body, your immune system would react to any medical substance including Eszopiclone. That is why it is very important to know all consequences of the medication administration.
Any leaflet that is included with every pack of any medication will have a detailed list of the possible side effects that have been observed and registered during the investigational stages of the medication. Lunesta also has this list. We are going to provide only common side effects that may happen during the oral administration.
By the way, the overdose may be also accompanied with these side effects. In any case, it is better to stop taking the medicine if you feel sick.
- Dry mouth
- Heart stroke
- Chest pain
The full list of Lunesta side effects may be found in the leaflet. In case of any above-mentioned and other unusual symptoms you feel after the use of Eszopiclone, go to a doctor right away.
People who must not take Eszopiclone are:
- Breast feeding women
- Pregnant women
- People with diabetes
- People with heart failure
- People with hepatic failure
- Allergic people
As Eszopiclone is intended to treat insomnia, it may also affect other fields of the life activity. For example, you are a driver or going to drive a car, you should be very attentive during the insomnia treatment. One of the reasons of the car accidents is a driver falling asleep.
Some medications may lead to sleepy condition, or make a person less concentrated. Make sure to avoid driving a car when you are having the treatment with Lunesta.
Alcohol may interact with Eszopiclone. It means that their combination may result into a development of side effects, or a decrease of the effect of Lunesta. It would be good to avoid drinking while treating insomnia.
Also, read a leaflet that is included in the pack with Eszopiclone whether this substance interacts with other medical products. It is known that it is not necessary to take the drug with Ketoconazole, Olanzapine, or CNS depressant agents. Do not combine the drug with opioids, and antihistamines.
Make sure to inform your family or relatives, or friends, that you are going to take Lunesta. There are cases of the sleep-walking. So it is better to be prepared for this. It may lead to weird situations such as eating food, or making phone calls while person is having closed eyes. In this case the patient has to be controlled by other people, otherwise some serious consequences may happen.
Children must not take Lunesta. This medication is not for children.
|Rosenberg et al. (2005)||N = 436|
(25-50 y) normal sleep habits
|MC, R, DB, PC, PG; first-night effect model||eszopiclone 1, 2, 3, 3.5 mg; placebo||assessed with PSG, DSST, self-report: sleep latency, sleep efficiency, number of awakenings, morning sleepiness||eszopiclone produced significantly less latency to persistent sleep (all doses except 1 mg; p ≤ 0.0001), wake time (all doses; p ≤ 0.05), and number of awakenings (3 and 3.5 mg; p ≤ 0.02) vs placebo; no decrements in next-morning DSST scores across any treatment group|
|Zammit et al. (2004)||N = 308|
(21-64 y) chronic insomnia
|R, DB, PC, PG; 44 consecutive nights with 2 nights of single- blind placebo||eszopiclone 2, 3 mg; placebo||PSG (nights 1, 15, 29) and patient-reports (nights 1, 15, 29, 43/44); next-day residual effects assessed with DSST||time to sleep onset, total sleep time, sleep efficiency, and maintenance significantly improved by eszopiclone 3 mg vs placebo; eszopiclone 2 mg was similar but did not improve sleep maintenance; no next-day DSST effects were noted|
|Krystal et al. (2003)||N = 788|
(21-69 y) primary, chronic insomnia
|R, DB, PC; outpatient, monthly visits, 6-mo duration||eszopiclone 3 mg; placebo||assessed weekly with IVRS: sleep latency, total sleep time, number of awakenings, wake time after sleep onset, quality of sleep, next-day ratings of function, daytime alertness, sense of physical well-being||at first week and each month, eszopiclone improved all efficacy parameters vs placebo (p ≤ 0.03); monthly ratings of next-day function, alertness, and sense of physical well-being were also better with eszopiclone vs placebo (p ≤ 0.003); no evidence of tolerance|
|Roth et al. (2004)||N = 471|
(111 placebo, 360 eszopiclone) continued from DB phase of Krystal et al. trial
|OL, 6-mo extension phase||eszopiclone 3 mg||not specifically noted, but assumed to be continuation of parameters noted in Krystal et al. trial||pts. previously treated with placebo reported rapid and significant (p < 0.05) improvements in sleep and daytime functioning; improvements sustained for the open-label phase; no evidence of the development of tolerance and no significant signs of withdrawal on discontinuation of therapy|
|Scharf et al. (2004)||N = 231|
(65-85 y) primary, chronic insomnia
|MC, R, DB, PC, PG; over 2 wk||eszopiclone 1, 2 mg; placebo||assessed twice daily via IVRS: sleep maintenance, sleep duration, sleep quality, next-day assessments of morning sleepiness, daytime alertness, ability to function, sense of physical well-being, and number and duration of naps||eszopiclone 2 mg significantly improved sleep onset, sleep maintenance, sleep duration, and sleep quality vs placebo (p < 0.05); eszopiclone 1 mg effective for sleep induction vs placebo (p < 0.05); eszopiclone 2-mg group reported significant improvements in daytime alertness (p < 0.05), sense of well-being at weeks 1 and 2 (p < 0.05), and improved daytime ability to function at week 2 (p < 0.05); both doses of eszopiclone decreased total nap time|
|Erman et al. (2004)||N = 264|
(65-85 y) primary, chronic insomnia
|R, DB, PC; over 2 wk||eszopiclone 2 mg; placebo||PSG (sleep latency, sleep efficiency, sleep maintenance); patient- reported data via IVRS twice daily: sleep latency, sleep maintenance, total sleep time, quality and depth of sleep, and morning sleepiness||eszopiclone 2 mg improved sleep onset, sleep duration, sleep maintenance, and quality and depth of sleep over the 2 wk vs placebo (p < 0.05); morning sleepiness less for the eszopiclone group than with placebo (p = 0.07); no significant differences between the groups on other daytime measures|
|DB = double-blind; DSST = Digit Symbol Substitution Test; IVRS = interactive voice response system; MC = multicenter; OL = open-label; PC = placebo-controlled; PG = parallel-group; PSG = polysomnography; R = randomized.|
Alternative Ways to Treat Insomnia
As you may know, there are other methods to treat light symptoms of insomnia (if insomnia is not chronic and does not last long). A doctor may recommend trying to change the activity. Physical activities have a positive effect on the whole body. In fact, it is better to do it on a regular basis. But make sure that your physical activities are done at least 4 hours before going to bed. Some breathing techniques and meditation may also result in a good sleep.
For example, try to breath in deeply and for a count: breath in for 5 and breath out for 6. This way you will prepare your body for a rest and soothe it. The count may be increased to 10 or even 20. If you do it on a regular basis, you will see positive results.
If you have a poor sleep, try to change your sleeping hours. There are certain stages of the sleep and maybe you cannot fit the proper ones for your biological clock. You may stay up earlier and go to bed earlier (sometimes 30 minutes earlier or later will do). The body needs to get used to your new schedule. Try to go to bed at the same time, and it may help to prepare the body for better sleep.
Food may also impact our sleep. The dinner should be taken at least 3-4 hours before going to bed. Avoid too fatty food and effervescent beverages. Herbal and mint tea may also help to calm down and prepare the body for a good sleep. By the way if you use some healthy food you may lose some weight, and as a result, the sleep problems, and even apnea will be gone.
In case of the stressful situation in life, there is a recommendation to think it over and avoid taking the situation hard. Yes, it is easier said than done, but in most cases, it really helps to avoid all that negativity that may arise during certain situations.
Also, make sure to separate work and rest. It is important to take a rest and relax as a constant work may bring even more problems than sleep disorder. These are stress, depression, apathy, and lack of energy. Even one day off per week will be a good idea and help to prevent those negative and bad symptoms. Also, it will save some money as you will not have to spend them for doctor’s visits and medications.
If all these recommendation do not work for you and you feel exhausted because of insomnia, of course it is better to use pharmaceutical methods of the treatment. Only a doctor may tell you the correct dosage of Lunesta or other medicine that would really help you to deal with this condition. Dosage regimen, proper usage of the pills, close adherence to the doctor’s recommendations will result in a complete recovery. And some day you will sleep for the entire night, and have only beautiful and interesting dreams that will inspire you to work even more and enjoy the entire life.
Have you ever experienced lack of time? It seems that this is a common problem now. The modern pace of life dictates its own rules to people. Wanna be successful? Make sure to work and be in progress. Moreover, all components in your life should be taken into account: work, personal life, family, education, leisure, and so on.
There are people who are doing well in organizing their lives. They are effective and productive. But as luck would have it, it is rather hard to deal with it. Work may be stressful, relations may be tense, and worldwide situation may even get worse.
And what about our body? In fact, our organism is well organized. As we dare to call it, this is a “smart machine”. There are so many processes are going on inside our bodies in order to keep us alive, productive and energetic.
Our body is ready to close its eyes to poor feeding, lack of time, sleep problems, constant stress, this list can be endless. Let’s see how many times we have forgotten to eat properly? We are sure that all of you have had such situations. For example, there is a special event coming (your birthday party). You have planned it for so long to have it the way you want it. Inviting people, ordering some food, decorating the place – it takes time and efforts. And the day does not have 48 hours. So you would rather go for a business meeting (as you have work too) rather than having a meal.
Or there is another situation that most of us have already faced. Deadlines at work may be strict. And here you are working on your desk, with all that documents around you, and having a cup of coffee to boost you up instead of having good dinner.
At these moments our body is getting used to these situations. There is a stressful situation when it should work hard, without any failures, just for this period of time (it would think). One day you have managed to get through this period without any problems. But when it is repeated over and over again, a person may feel apathy, nervousness, tiredness, and even a back pain.
As Best One Can
The body can forgive your poor eating and sedentary life as it is smart and able to adapt itself without even notifying you. How? Well, in some time this person will see an excessive body weight as the body protects itself by accumulating more weight because of poor eating. Some of the additional connective tissue may be grown, for example, on your neck, as this person sits too much at the computer, and the body has to hold that heavy head in one positon for 7 or 10 hours a day.
That is why our body is smart. It can quickly adjust its systems for your needs. But what if you work or have stress for a long time without a good sleep? The body will adjust the systems for this as it sees that you need to be productive and perform certain work. At first, the body will not give any signals about failure in the body, but when it lasts for weeks or even months, some bad problems may arise. But we will talk about it later.
As you may know, a sleep is one of the most important states for our good productivity. This process takes most part of not only human but also animal life. A quality sleep gives us:
- Improvement of immune system
Sleep is a complicated physiological process when body and mind go deep into alternative reality, the muscles are more relaxed, the heart beat is slightly slowed down, our consciousness is partially turned off. There are different states of sleep, and periods of sleep. There is even saying that a good sleep is more important than food.
Better to Sleep
A sleeping process takes place once in 24 hours. Moreover, the hours of sleep will change while aging. As you know, we may even grow while sleeping. Infants and newborn babies are a great example of that. They sleep for up to 17 hours. Teenagers may need about 11 hours for a good sleep, whilst an adult person should sleep for at least 8 hours.
So, what if you are an adult person and do not sleep for 8 hours? As we have mentioned before, our body is very smart and can adjust itself for any needs, circumstances, and environment. But there are cases when we have to give up our sleep for doing more work, for example.
If you do it for once, your body would react normally. You will be productive after having a good sleep. But if this process repeats, you work till night, or sleep for 4 or even 3 hours, and it may last for a week or even a month, the body would give you signals. This person will be:
- Uncollected, and so on.
Moreover, poor sleeping may develop into depression, chronic fatigue, and even insomnia. Let say that our body has certain amount of energy, when it is fully used, we are not able to be as productive as needed.
To fulfill the body energy, a good sleeping is the best way. But there is a reverse side. For example, have you ever been so excited, that you could not sleep? Our nervous system is agitated, our heartbeat is rapid, we are tired but falling asleep is to no purpose.
Moreover, our brain starts thinking over a problem bothering us, or event coming, or other situation, making us worry even more. In this case, we may forget about sleeping. The pillow is inconvenient, it is hot, or it is too cold, or “4 hours left till alarm clock will ring” – we all have been there.
As a result of this uneasy night, we get up tired, in a bad mood, disappointed, etc. It is ok if it happens once, and then you have a good sleep after that important event, or day, or exam, or visit. But what if you have long-lasting sleep problems?
Scientists state that more and more people suffer from sleep problems today. People often go to a doctor to solve the problem of falling asleep. There are many methods to treat sleep problems including medications, sports activity, meditation, etc.
You may know that human have a biological clock. It helps our body to stay active during certain period of time. There is a theory that ancient people have had several phases of their biological clocks. They went to bed at certain time, slept for a while, and they got up in the middle of the night. They did some household routine during several hours, and then they went sleeping till the sunrise.
They say that this type of sleeping helped ancient people stay active, productive, and strong. Well, it could work these days, what do you think?
|Adverse Effect||Eszopiclone (%)||Placebo (%)|
|2 mg||3 mg|
|Non-elderly adults||(n = 104)||(n = 105)||(n = 99)|
|1 mg||2 mg|
|Elderly adults||(n = 72)||(n = 215)||(n = 208)|
People with Sleep Problems
British scientists have proved that most people who go to a doctor complaining of poor sleep are those who have shift work. The body has to adjust all systems to this schedule, and so it may work unstable, with some failures. People who work at night often have poor sleep because their biological clock does not work properly. Their biological rhythm is affected, because it is needed to stay up at night one day, and then work all day long. As a result, people feel sleep deficiency, are tired, irritated, and lack of energy.
Another group of people who suffer from sleep problems (according to the scientific researches) are teenagers. You may say that it sounds weird as teenagers are young and active people and they do not have problems. But, as a matter of fact, most teenagers suffer from insomnia, and poor sleep. One of the reasons is smartphones.
A teenager should sleep for at least 10 hours per day but due to modern technologies, developed game industry and social media, any teenager would rather stay up late talking to their friends on the internet, than sleeping. They may sleep for 7 or even 5 hours, which may affect the entire body.
People with excessive body weight may also suffer from poor sleeping. Most physicians say that more and more people with obesity are tired because they do not sleep well. The reason is an obstructive apnoea. It is a breathing disorder when a person does not breath during sleep, or have a poor breathing. Sometimes apnoea may lead to the breath-holding for up to 30 seconds which may be dangerous. As a result, a person constantly wakes up during his/her sleep.
Of course, there are a lot of different reasons of poor sleep, but one thing that is obvious, a long-term sleep problem may be dangerous for any person. One of it is a discovery of the artificial lighting. When it was first invented, people started going to bed later. As a result, their mode of life was changed. They became sleeping less.
Today artificial lighting is an essential part of human comfortable living. But it may also be destructive for our organism. Due to it we may stay up late, or it may irritate our nervous system while we are trying to fall asleep (we may even not notice it at once).
Night and Morning People
There are two types of people: one who like going to bed early, and one who like going to bed late. Both types of people may have sleep problems due to the artificial lighting. Moreover, television and smartphone may also affect a good sleep. In fact, a lot of people like to scroll their social media right before sleeping. And it is not good for our receptors.
The sleep problems may be a result of an impaired hormonal balance. One of the important hormones that is responsible for good and quality sleep is melatonin. It is released mostly at night by our pineal gland. It helps to regulate our biological clock, our wakefulness and sleep.
At evening hours, the pineal gland starts producing melatonin naturally. It prepares our body for falling asleep. But when this process is affected, our sleep will be bad. Insomnia may be developed due to poor melatonin level.
Consequences of Sleep Problems
As we can see, anything may affect our sleep. It is not bad when you have had problems with sleep once a month, or two. But when it becomes chronic, the following diseases may occur:
- Impaired hormone deficiency
- Heart failure
- Sexual problems
Avoid Sleep Problems
If you have poor sleeping from time to time, maybe it is time to find a way to solve it. Otherwise, insomnia may be developed. And you do not want to be a zombie, right?
There are a lot of way how help our body sleep well. One of it, and we may say, the most important one is to avoid using smartphones right before going to bed. Scientists recommend keeping your smartphones in another room (not in your bedroom).
- Try to spend at least 90 minutes before going to bed without scrolling your social media. The blue screen irritates our brain and gives too much information to it. As a result, we will have a poor sleeping even though we have watched some funny animal videos.
- Make sure to sleep in a dark room. Try to avoid excessive lighting in your bedroom. As you already know, melatonin is produced mainly at night, so the room should be as dark as possible. Try to use black-out curtains and turn off the light.
- Ventilating a room is also a good idea before going to bed. Fresh air will saturate your brain with oxygen, and it will be more pleasant to sleep. Also, an evening walk for 30 minutes will be also useful to have sweet dreams.
- Comfortable bed and pillow will make you sleep well. Make sure to find the proper mattress.
And finally, some physical exercises will prepare the whole body for a good rest. It is better to take exercises on a regular basis. Pilates, running, yoga – use what you like the most.
By: Dr. Anuj Gupta