Sleep hygiene is the technical name for having healthy practices that result in regular and good-quality sleep. A cross-continental study recently showed that, of the 13 countries under scrutiny, the UK proved to be the most tired. Massive sums of money are being pumped into the study of sleep, in order to gain a better understanding of how lifestyle can affect the number of hours we sleep, and the quality of sleep.

Studies have been conducted that show that people do have some control over insomnia. In addition to the use of sleeping pills (like cheap Ambien), lifestyle choices can clearly affect the way people sleep. These effective medications can be bought online via Cheapsleepingpills.com.

Diet and sleep

Studies have shown that increased appetite can be caused by insomnia. Research regarding the effect of what you eat on your ability to fall asleep is ongoing, but some foods are known to contribute toward disrupted sleep patterns. For example, drinking a lot of liquids before going to bed could be cause interruptions during sleep. Similarly, large, heavy meals and spicy foods could affect your ability to go to sleep. In one study, in which 4548 respondents participated, it was found that a more varied diet was linked to normal sleeping hours (7-8 hours), while a less varied diet was linked to shorter sleeping periods. In another study, correlations were seen between shorter sleep and a diet of less fibre, more saturated fat and more sugar.

Researchers are careful to point out that despite being essential to our health, understanding of sleep is limited. But, the overall consensus is that quality of food intake determines quality of sleep, and ultimately affects overall health.

Exercise and sleep

Studies relating to the connection between exercise and sleep are few and far between, but they collectively suggest that exercise improves people’s sleep. For example, in one study examining the short-term effect of exercise, respondents fell asleep easier when they did moderate aerobic exercise (e.g. walking), but not with heavy aerobic exercise (e.g. lifting weights). Studies of a long-term relationship between exercise and sleep observed the effect of 4-24 weeks of regular exercise. Results were that those who participated in regular activity fell asleep easier, had a better quality of sleep and slept for longer.

What you can do to improve your sleep

Results from these studies prove that insomnia can, to some extent at least, be curbed by certain changes we can make to our eating and exercising habits. The following can be done to help secure a good nights’ sleep:

1. Rather than eating three large meals a day, hormones and neurotransmitters are kept in balance by eating six snacks throughout the day.
2. Avoid going to bed hungry, but don’t eat a large meal before going to bed.
3. Eat bananas as they are full of nutrients that aid sleep.
4. Eat carbs like bread, pasta and rice at night as this induces sleepiness.
5. Don’t eat fatty meals – stick to vegetables and lean meat.
6. Avoid drinking excessive quantities of alcohol – although alcohol can help you get to sleep, it can cause disrupted sleep.
7. Be cautious about eating salt, as it can lead to dehydration.
8. Stay away from caffeine in the hours preceding bedtime.

According to the pharmacy’s Director of Research, “Sleeping tablets used correctly is an excellent short term remedy to sleep problems, but blending it with some good habits goes a long way to helping in future. In addition to making dietary changes, you can also introduce a regular exercise regime into your weekly schedule. It is not advised that you exercise within a few hours before you plan to go to bed, as this can actually make you more alert. Do at least 30 minutes of exercise at least four times a week for a couple of weeks, and witness the effect on your ability to get to sleep”.

Ambien: sleeping pills that work

Most people find it difficult to make long-term behaviour changes, especially when it comes to exercise. For those who are struggling to adapt their exercise routine and diet, pharmacological treatment can help you to fall asleep. One example of FDA-approved medication that is available online, without prescription, is Ambien. Sleeping pills in various formulations are accessible on the same platform. The marketing manager at the ePharmacy commented on Zolpidem that, “This medication is used by millions of sufferers who have successfully conquered their sleep problems using it as recommended. The feedback has been positive and fortunately discreet and affordable access to this type of medication is now available online.”

Buying medication online is an easier alternative to visiting a normal pharmacy, especially since most e-pharmacies offer 24/7 customer care via their websites, in the form of live chat or monitored contact forms. Treatment is also cheaper, with sleeping pills being offered for less than £1 per pill, and even less if you buy in larger batches. Delivery is usually included in the price, and takes a maximum of 2-7 days if you are in the UK, and 10-14 days if you are in the EU (excluding weekends). Anonymity is guaranteed, as most online shopping platforms advertise discreet packaging.

If you are interested in exploring your options, you can read more about sleeping pills including effective and cheap Ambien at www.cheapsleepingpills.com.