5 Steps To Better Sleep

Written by Donald Saunders

If you've ever found yourself counting sheep intorepparttar wee hours, then you can take some small comfort fromrepparttar 146595 fact that you’re not alone.

Insomnia is plaguing more and more people each year and withrepparttar 146596 stresses of our daily lives, it's no surprise. For more than 75% of Americans polled byrepparttar 146597 National Sleep Foundation, getting a good night's sleep feels more like a distant dream than a reality.

The good news is that enjoying a full and healthy night's sleep is easier than you might think. You can improverepparttar 146598 quality and duration of your sleep without resorting to sleeping pills or other artificial sleep aids. All you need to start your journey towards better sleep are these five simple steps:

Establish a routine

Creating a consistent bedtime routine is one ofrepparttar 146599 most important steps you can take towards getting a good night's sleep. Going to bed atrepparttar 146600 same time each night and getting up atrepparttar 146601 same time each morning isrepparttar 146602 first step towards establishing a consistent sleep pattern.

A successful sleep routine also involves reducing outside stimulants like television, computer work and exercise two to three hours before bed, and refraining from caffeine at least three hours before bedtime.

Create a peaceful sleeping environment

Achieving better sleep depends upon a relaxed, peaceful sleeping environment. Forrepparttar 146603 best possible sleep, remove distractions such as televisions, stereos and computers from your bedroom. Keep your bedroom temperature cool. Gentle air circulation through an open window and fresh, clean bed linens also help to promote a good night's sleep.

Reduce stress

Thoughts of work, financial problems and family concerns can often prevent a good night's sleep. Try reducing stimulants, using aromatherapy, a warm bath or some deep breathing and relaxation exercises to induce sleep, reduce stress and decreaserepparttar 146604 anxiety that can cause insomnia.

Adjust your diet

Maintaining a balanced diet is also one ofrepparttar 146605 keys to enjoying a regular and fulfilling night's sleep. A healthy diet assistsrepparttar 146606 bodily functions necessary for sound sleep. If you aren’t following a healthy pattern of eating, you may find that alteringrepparttar 146607 balance of your diet will dramatically improverepparttar 146608 quality and duration of your sleep.

Restless Legs Syndrome - The Management of a Serious Sleep Disorder

Written by Donald Saunders

Restless legs syndrome, or RLS, is seen as both a neuromuscular disorder and a sleep disorder. Less frequently diagnosed than sleep disorders like narcolepsy, sleep apnea and insomnia, restless legs syndrome is nonetheless a significant and serious sleep problem.

Characterized by a tingling, crawling or prickling sensation inrepparttar legs and feet, restless legs syndrome sufferers experience an overwhelming desire to move their legs in order to find relief. Many sufferers also find thatrepparttar 146594 symptoms seem to worsen inrepparttar 146595 late afternoon and evening, especially when sitting or lying down.

Restless legs syndrome can also include instances of periodic limb movement (PLM), a condition characterized byrepparttar 146596 sudden, involuntary movement or twitching ofrepparttar 146597 legs and feet – often torepparttar 146598 extent that it disrupts sleep. It isrepparttar 146599 overwhelming desire to moverepparttar 146600 legs andrepparttar 146601 frequent presences of periodic limb movement that, in large part, earn restless legs syndrome its classification as a sleep disorder.

Chronic instances of restless legs syndrome make it virtually impossible forrepparttar 146602 sufferer to get to sleep, let alone stay asleep, thereby generating a related case of severe insomnia. If left untreated,repparttar 146603 condition, andrepparttar 146604 resulting insomnia, can lead to severe physical and psychological health problems. In fact, restless legs syndrome is often associated with depression and irritability, as well as occupational, social and marital problems.

As with most common sleep disorders, diagnosing restless legs syndrome can take time and a proper diagnosis requiresrepparttar 146605 attention of an experienced medical professional. Because some ofrepparttar 146606 symptoms can be associated with other neuromuscular and sleep disorders, it is also important to undergo specialized sleep tests before a diagnosis is confirmed. These tests can include neurological evaluations, reflex tests and magnetic resonance imaging (MRI) as well as somnography (sleep pattern analysis).

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