Sleep is important for good mental and physical health. Health experts recommend at least eight hours of sleep each night for adults but many people complain that they get nowhere near this amount.
There are all sorts of reasons for sleep deprivation, including being a parent of babies and young children, stress, alcohol, a snoring partner, bladder issues, working back shifts and the menopause. Other conditions, such as narcolepsy and obstructive sleep, can also be a major disruption to healthy sleeping patterns.
5 tips for improved sleep
Get more exercise
You can literally tire yourself out with exercise. Try to do some kind of exercise for at least 30 minutes each day to promote better sleep. Even if you feel too tired to exercise your body and mind will benefit from the feelings of tiredness that will lead to natural sleep.
Get into a routine
If you work shifts it can be hard to create a healthy sleeping routine but as much as possible people should aim to go to bed around 8.5 to 9 hours before they need to get up.
Set an alarm to remind yourself to go to bed and set another one to wake you up in the morning. If you have a late night, perhaps at the weekend, you can aim to catch up a little on this sleep over the next few nights but do not be tempted to give into a long afternoon sleep because this will only mess up your routine.
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Peace and relaxation
Many people need an hour or so to relax before falling asleep. You could listen to gentle music or read a book. Watching TV or flicking through social media is unlikely to have the same restful effects. Beyond these habits, your sleep environment plays an equally vital role in promoting relaxation. A quiet space with a comfortable temperature sets the stage for unwinding naturally.
Reduce your alcohol
Many people like the seemingly soporific affects of alcohol for getting off to sleep but they usually wake in the early hours of the morning because the alcohol acts as a stimulant. Many people feel the urge to go to the toilet and then they can’t get back to sleep again.
Try a few days without alcohol and see how much better you sleep at night.
Waklert
For more serious sleep problems, Waklert is recommended. The active ingredient is Armodafinil (similar to Modafinil). A study showed conducted on 200 patients with narcolepsy showed that the use of Waklert improves and prolongs vigilance for 1.3 hours (in patients taking 150mg per day) or 2.6 hours (in patients taking 250mg daily) compared to a placebo group.
The effect of Armodafinil lasts longer than Modafinil, although the effect on the brain is almost identical. Such an effect is attributed to the fact that Waklert is a chemically cleaner substance, which makes it more expensive.
Armodafinil is also commonly used by people suffering with jet lag. The drug can improve concentration, attention, mental weakness and learning abilities, but it is not approved by the FDA for these purposes. However, many students and people who face demanding day-to-day tasks at work often use this medicine. Always read the information and health contradictions that comes with these drugs.
For most people, however, a natural remedy, especially more exercise, is the best way to overcome periods of sleep deprivation.
