How to increase your Sleeping Quality and improve your health and memory?

Some time to you feel tired with upset mind. This problem may finish after some days or may increase day by day . You feel pain in your back , neck mauls and headache , some time some people more dist rub than blood not in control. All these problem come form your hard work and you careless from yourself , do hard work with taking any rest or sleep.Sleeping Masks for Blocking Sunlight and others. Its give you more comfortable sleeping in a day or In travel.

A magazine new scientist research report a according to German Scientists : Sleep for a minutes fresh your mind , increase your memory and active your body. On the other hand Scientist of UK doesn’t believe on that research. They says “ for getting more benefits form sleep , Sleep upto 6 to 8 hours in night”.

I want to discuss with you about to improve the quality of your sleep. You should improve your sleeping Habits.

1.Establish a relaxing bedtime routine such as listening to soft music, taking a warm bath, or doing some gently stretching exercises such as yoga. Avoid stimulating activities before bedtime.

2.Do not eat heavy meals right before bedtime. At the same time, do not go to bed hungry. A light, healthy snack is best.

3.Create a conducive environment for sleep which is a cool, dark and quiet room. 4.Create a regular bedtime and a regular time to awaken each morning.

5.Avoid caffeinated drinks (coffee, black tea, cola drinks, etc.) and foods (chocolate) in the afternoon and in the evening.

6.Avoid the use of alcoholic drinks to help you sleep.

7.Avoid or give up smoking. Nicotine, like caffeine, makes you more alert, but can lead to fragmented sleep.

8.Exercise regularly, but not within three hours of bedtime. A regular gentle fitness program such as walking, swimming, or yoga is very helpful for improving the quality of sleep and controlling muscle aching.

9.Avoid regular naps. If you need to nap, do so by mid-afternoon and only for 15-30 minutes.

10.Be sure your mattress is comfortable and not creating any problems such as pressure points.

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Sleeping pills(Hypnotic)

Hypnotic (also called soporific) drugs are a class of psychoactives whose primary function is to induce sleep and to be used in the treatment of insomnia and in surgical anesthesia. When used in anesthesia to produce and maintain unconsciousness, "sleep" is metaphorical and there are no regular sleep stages or cyclical natural states when used in anesthesia; patients rarely recover from anesthesia feeling refreshed and with renewed energy. Because drugs in this class generally produce dose-dependent effects, ranging from anxiolysis to production of unconsciousness, they are often referred to collectively as sedative-hypnotic drugs. Hypnotic drugs are regularly prescribed for insomnia and other sleep disorders, with over 95% of insomnia patients being prescribed hypnotics in some countries. However, since many hypnotic drugs are habit-forming, a physician may instead recommend alternative sleeping patterns, sleep hygiene, and exercise before prescribing medication for sleep, due to a large number of factors known to disturb the human sleep pattern. Hypnotic medication when prescribed should be used for the shortest period of time possible.

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Sleeping Mask

A blindfold (from Middle English blindfellen) is a garment, usually of cloth, tied to one's head to cover the eyes to disable the wearer's sight. It can be worn when the eyes are in a closed state and thus prevents the wearer from opening them. Even with the eyes open (as permitted by many blindfolds, especially those made of cloth), the user cannot see.

Covering a horse's eyes with a blindfold as a means of restraint. Most horses when blindfolded can be persuaded to load onto trailers which they refuse to do without the blindfold. Of some but more limited use in other species. A comparable device used in pigs, a bucket placed over the head, causes the pig to walk backwards. Provided the rear of the pig is pointed in the correct direction this is a worthwhile last try in getting a large pig to go where you want it to go.

Sleep Apnea

Sleep apnea, a disruption of breathing while asleep, is a deceiving sleep disorder - 90% of people who have sleep apnea don't know that they have it! Although episodes of choking or gasping for air might occur hundreds of times throughout the night, you may not have any recollection of struggling for breath.

Usually it is the bed partner who first notices that the person is struggling to breathe. If left untreated, this common disorder can be life-threatening.

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Sleep disorder

A sleep disorder (somnipathy) is a medical disorder of the sleep patterns of a person or animal. Some sleep disorders are serious enough to interfere with normal physical, mental and emotional functioning. A test commonly ordered for some sleep disorders is the polysomnography.A broad category of sleep disorders characterized by either hypersomnolence or insomnia. The three major subcategories include intrinsic (i.e., arising from within the body), extrinsic (secondary to environmental conditions or various pathologic conditions), and disturbances of circadian rhythm.

Insomnia is a symptom which can accompany several sleep, medical and psychiatric disorders, characterized by persistent difficulty falling asleep and/or difficulty staying asleep. Insomnia is typically followed by functional impairment while awake.

Both organic and non-organic insomnia without other cause constitute a sleep disorder, primary insomnia. One definition of insomnia is "difficulties initiating and/or maintaining sleep, or nonrestorative sleep, associated with impairments of daytime functioning or marked distress for more than 1 month.

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Sleeping Sickness

Human African trypanosomiasis, sleeping sickness, African lethargy, or Congo trypanosomiasis is a parasitic disease of people and animals, caused by protozoa of the species Trypanosoma brucei and transmitted by the tsetse fly. The disease is endemic in some regions of sub-Saharan Africa, covering about 36 countries and 60 million people. It is estimated that 50,000 to 70,000 people are currently infected, the number having declined somewhat in recent years. It is believed that many cases go unreported. About 48,000 people died of it in 2008. Four major epidemics have occurred in recent history: one from 1896–1906 primarily in Uganda and the Congo Basin, two epidemics in 1920 and 1970 in several African countries, and a recent 2008 epidemic in Uganda.

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