Cholesterol Reducing Drugs
In continuation with my previous article ‘FACTS ABOUT CHOLESTEROL’, let us now know more about the medication used for reducing the cholesterol levels.
The first line of treatment for abnormal cholesterol is usually to eat a diet low in saturated and trans fats, and high in fruits and vegetables, nuts, and seeds, and to increase exercise. But for some, these changes alone are not enough to lower blood cholesterol levels; they also may need medicine to bring down their cholesterol to a safe level.
Conventional medicine which act as Cholesterol-lowering drugs include:
- Bile-acid resins
- Fibric acid derivatives
- Cholesterol absorption inhibitors
Cholesterol-lowering medicine is most effective when combined with a healthy diet and exercise.
1. How Do Statins Work?
Statins block the production of cholesterol in the liver itself. They lower LDL, the “bad” cholesterol, and triglycerides, and have a mild effect in raising HDL, the “good” cholesterol. These drugs are the first line of treatment for most people with high cholesterol. Statins have been shown in multiple research studies to reduce the risk of cardiovascular events like heart attacks and death from heart disease. Side effects can include intestinal problems, liver damage, and muscle inflammation.
Statins also carry warnings that memory loss, mental confusion, high blood sugar, and type 2 diabetes are possible side effects. It’s important to remember that statins may also interact with other medications you take.
Patients who are pregnant or who have active or chronic liver disease should not take statins.
Examples of statins include:
- Atorvastatin (Lipitor)
- Fluvastatin (Lescol)
- Lovastatin (Mevacor)
- Pravastatin (Pravachol)
- Rosuvastatin (Crestor)
- Simvastatin (Zocor)
Statin Drugs: A Surprising Cause of Diabetes
Statins have been shown to increase your risk of diabetes through a few different mechanisms. The most important one is that they increase insulin resistance, which can be extremely harmful to your health. Increased insulin resistance contributes to chronic inflammation in your body, and inflammation is the hallmark of most diseases. In fact, increased insulin resistance can lead to heart disease, which, ironically, is the primary reason for taking a cholesterol-reducing drug in the first place! It can also promote belly fat, high blood pressure, heart attacks, chronic fatigue, thyroid disruption, and diseases like Parkinson’s, Alzheimer’s, and cancer.
Secondly, statins increase your diabetes risk by actually raising your blood sugar. When you eat a meal that contains starches and sugar, some of the excess sugar goes to your liver, which then stores it away as cholesterol and triglycerides. Statins work by preventing your liver from making cholesterol. As a result, your liver returns the sugar to your bloodstream, which raises your blood sugar levels.
Now, it’s important to realize that drug-induced diabetes and genuine type 2 diabetes are not necessarily identical.
If you’re on a statin drug and find that your blood glucose is elevated, it’s possible that what you have is just hyperglycemia—a side effect, and the result of your medication. Unfortunately, many doctors will at that point mistakenly diagnose you with “type 2 diabetes,” and possibly prescribe another drug, when all you may need to do is simply discontinue the statin in order for your blood glucose levels to revert back to normal.
If You Take Statins, You MUST Take CoQ10
Statins deplete your body of CoQ10, which can have devastating results. If you take statin drugs without taking CoQ10, your health is at serious risk. CoQ10 is a cofactor (co-enzyme) that is essential for the creation of ATP molecules, which you need for cellular energy production. Organs such as your heart have higher energy requirements, and therefore require more CoQ10 to function properly. Produced mainly in your liver, it also plays a role in maintaining blood glucose.
Physicians rarely inform people of this risk and only occasionally advise them to take a CoQ10 supplement. As your body gets more and more depleted of CoQ10, you may suffer from fatigue, muscle weakness and soreness, and eventually heart failure.
Coenzyme Q10 is also very important in the process of neutralizing free radicals. So when your CoQ10 is depleted, you enter a vicious cycle of increased free radicals, loss of cellular energy, and damaged mitochondrial DNA. If you decide to take a CoQ10 supplement and are over the age of 40, it is important to choose the reduced version, called ubiquinol.
Statins Impair Numerous Biological Functions
Statins do reduce your body’s natural ability to create active vitamin D (1,25-dihydroxycholecalciferol). This is the natural outcome of the drug’s cholesterol-reducing ability, because you need cholesterol to make vitamin D! It’s the raw material your body uses for vitamin D conversion after you’ve exposed your skin to sunlight.
Ninety-Nine Out of 100 People Do Not Need Statin Drugs
That these drugs have proliferated the market the way they have is a testimony to the power of marketing, corruption and corporate greed, because the odds are very high— greater than 100 to 1—that if you’re taking a statin, you don’t really need it. The ONLY subgroup that might benefit are those born with a genetic defect called familial hypercholesterolemia, as this makes them resistant to traditional measures of normalizing cholesterol.
And, even more importantly, cholesterol is NOT the cause of heart disease.
If your physician is urging you to check your total cholesterol, then you should know that this test will tell you virtually nothing about your risk of heart disease, unless it is 330 or higher. HDL percentage is a far more potent indicator for heart disease risk.
I have seen a number of people with total cholesterol levels over 250 who were actually at low risk for heart disease due to their elevated HDL levels. Conversely, I have seen many people with cholesterol levels under 200 who had a very high risk of heart disease, based on their low HDL. Your body NEEDS cholesterol—it is important in the production of cell membranes, hormones, vitamin D, and bile acids that help you to digest fat. Cholesterol also helps your brain form memories and is vital to your neurological function. There is also strong evidence that having too little cholesterol INCREASES your risk for cancer, memory loss, Parkinson’s disease, hormonal imbalances, stroke, depression, suicide, and violent behaviour.
2. How Does Nicotinic Acid Work?
Nicotinic acid (niacin) is a B-complex vitamin. It’s found in food, but is also available at high doses by prescription. It lowers LDL cholesterol and raises HDL cholesterol. The main side effects are flushing, itching, tingling and headache. Research has not shown that adding nicotinic acid to statin therapy is associated with a lower risk of heart disease.
3. How Do Bile Acid Resins Work?
These drugs work inside the intestine, where they bind to bile from the liver and prevent it from being reabsorbed into the circulatory system. Bile is made largely from cholesterol, so these drugs work by depleting the body’s supply of cholesterol. The most common side effects are constipation, gas and upset stomach. Examples of bile acid resins include:
- Questran and Questran Light
4. How Do Fibrates Work?
Fibrates reduce the production of triglycerides and can increase HDL cholesterol. Examples of fibrates include:
Ezetimibe (Zetia) lowers bad LDL cholesterol by blocking cholesterol absorption in the intestine. Research studies have not found that ezetimibe is associated with a lower risk of heart disease.
Some people with high cholesterol, other cholesterol problems, or some other medical conditions, achieve the best results with combination drugs — pills that contain more than one medication. Some examples include:
Advicor: Lovastatin and niacin (nicotinic acid)
What Are the Side Effects of Cholesterol-Lowering Drugs?
The side effects of cholesterol-lowering drugs may include:
- Muscle aches*
- Abnormal liver function
- Allergic reaction (skin rashes)
- Abdominal pain
- Decreased sexual desire
- Flushing with nicotinic acid
“Doctors and the public must be warned to immediately discontinue use of statin drugs at the onset of muscle pain, muscle tenderness, muscle weakness or tiredness.”
“Prompt cessation of the use of statins at the first sign of muscle pain, muscle tenderness, muscle weakness or tiredness and prompt evaluation by a physician including a blood test for creatine phosphokinase (a measure of muscle destruction) may avoid the progression to more extensive muscle damage, rhabdomyolysis and death.”
Lesser known Facts about CHOLESTROL
Present in every cell in the body, cholesterol is a fat-like substance produced by the liver. The body produces cholesterol as it is needed. In fact, approximately 85% of cholesterol is produced by the body and only 15% comes from food.
Cholesterol levels in our blood can vary at different times of the day. People tend to have higher levels of cholesterol in the winter than summer. The level of cholesterol rises high after surgery and dental work. It also goes up when we’re under stress and diminishes when we are happy and relaxed. The reason for the fluctuations is that cholesterol is a healing agent. When the body has some healing jobs to do, it produces cholesterol and sends it to the site of the damage.
One of the biggest causes of high levels of LDL cholesterol is general stress. Our stress hormones are made of cholesterol. When we experience stress, the liver sends cholesterol to the adrenal glands for stress hormone production. At the same time, a storm of free radicals and other damaging biochemical reactions occur in the blood. As a result, the liver works overtime to produce and send out as much cholesterol as possible to deal with the free radical attack. In these situations our blood cholesterol will measure high, which means that the body is dealing with some kind of damage or stress. Once the damage is dealt with, the blood cholesterol will diminish naturally. In cases of chronic illness the blood cholesterol is constantly high. Rather than attacking the cholesterol, what your doctor should do is look for the underlying illness or the cause of the cholesterol problem.
REGULATING CHOLESTEROL WITH HOMEOPATHY
Homeopathic treatment can help reduce the LDL cholesterol and increase HDL cholesterol by helping the body to heal the underlying illness. When the organism is healthy and balanced, the liver stops producing high levels of LDL because there is no longer healing work to be done.
Chronically high levels of LDL cholesterol in the blood are indicative of an underlying health problem that needs to be addressed. Consider homeopathic treatment in maintaining a happy, healthy lifestyle and optimum levels of blood cholesterol.
Leading Remedies in Homeopathy
- Curcuma drains the liver and cholesterol deposits.
- Fel tauri is an effective remedy in the treatment of high blood cholesterol. It treats a sluggish liver. It eliminates fat.
- Nux vomica removes liver toxicity. It treats indigestion caused by alcohol or food abuse. The patient awakes at 3 a.m.
- Chelidonium treats hepatic disorders. Recommended for fatty liver degeneration.
- Berberis is an excellent stimulant and drainer for the kidneys. The patient leads a sedentary lifestyle and has a big appetite.
- Cholesterinum stops the degeneration of arterial walls. It treats an enlarged liver and gallstone colic.
- Arsenicum album is indicated for insomnia after a big meal. The person wakes up between 3 and 5 a.m., feels drowsy during the day.
- Uranium nitricum treats high cholesterol with diabetes.
- CRATEAGUS OXYACANTHA : cardiac tonic especially for Artherosclerosis. Have a solvent power on deposits in the arteries, Urine diabetes.If you know that you started to have clogged arteries you can start to take Crataegus-mother tincture-15 drops/3times/daily for more than 3 months. Have a solvent power upon crustaceous and calcareous deposits in arteries.
- ADONIS VERNALIS : This homeopathic remedy is chosen if the muscles of the heart are in the stage of fatty degeneration, regulates the pulse and increase the power of contractions of the heart, with increase urinary secretions.
This homeopathy remedy is chosen for cholesterol associated with nervous symptoms. Remedy for destructive metabolism, yellow atrophy of the liver and sub-acute hepatitis. Blood extravasations; fatty degenerations, cirrhosis, caries, are pathological states often calling for Phosphorus.
Liver Drainage Remedies
- Carduus marianus
Natural Supplements for High Blood Cholesterol
- Coenzyme Q10 improves heart function.
- Lecithin helps lower high cholesterol.
- Vitamin E prevents the formation of blood clots.
- Red rice yeast reduces the amount of cholesterol.
- Soy protein helps lower bad fats in the bloodstream.
We have heard commonly about sleep walking which is Somnabulism, but less has been know about ‘Talking in Sleep’—known as Somniloquy. It’s a type of parasomnia — an abnormal behavior that takes place during sleep. It’s a very common occurrence and is not usually considered a medical problem.
The nighttime chatter may be harmless, or could be more . Sometimes, listeners find the content offensive or vulgar. Sleep talkers normally speak for no more than 30 seconds per episode, but some people, sleep talk many times during a night.
This talk in sleep , may be exceptionally eloquent, or the words may be mumbled and hard to decipher. Sleep talking may involve simple sounds or long, involved speeches. Sleep talkers usually seem to be talking to themselves. But sometimes, they appear to carry on conversations with others. They may whisper, or they might shout. If you share a bedroom with someone who talks in his or her sleep, you might not be getting enough sound sleep.
Who talks in their sleep?
Many people talk in their sleep. Half of all kids between the ages of 3 and 10 years old carry on conversations while asleep, and a small number of adults — about 5% — keep chit-chatting after they go to bed. The utterances can take place occasionally or every night. A 2004 poll showed that more than 1 in 10 young children converse in their sleep more than a few nights a week.
Girls talk in their sleep as much as boys. And experts think that sleep talking may run in families.
What causes sleep talking?
You might think that sleep talking occurs during dreaming. But scientists still are not sure if such chatter is linked to nighttime reveries. The talking can occur in any stage of sleep.
Sleep talking usually occurs by itself and is most often harmless. However, in some cases, it might be a sign of a more serious sleep disorder or health condition.
REM sleep behavior disorder (RBD) and sleep terrors are two types of sleep disorders that cause some people to shout during sleep. Sleep terrors, also called night terrors, usually involve frightening screams, thrashing, and kicking. It’s hard to wake someone having a sleep terror. Children with sleep terrors usually sleep talk and sleepwalk.People with RBD yell, shout, grunt, and act out their dreams, often violently.
Sleep talking can also occur with sleepwalking and nocturnal sleep-related eating disorder (NS-RED), a condition in which a person eats while asleep.
Other things that can cause sleep talking include:
- Certain medications
- Emotional stress
- Mental health disorder
- Substance abuse
How is talking in your sleep treated?
There are no tests needed to diagnose sleep talking. However, your doctor may order tests, such as a sleep study or sleep recording (polysomnogram), if you have signs of another sleep disorder.
Sleep talking rarely requires treatment. However, severe sleep talking may be the result of another more serious sleep disorder or medical condition, which can be treated.
Homoeopathic medicines are of good help in such a condition .Apart from having no side effects, it takes care of the cause of sleep talking.
Few Homoeopathic medicines for Sleep talking are:
- Pulsatilla – chattering in sleep.
- Belladonna – restless, crying out in sleep. Kept awake by the pulsations of the blood vessels. Screams out in sleep.< any touch , movemen, jerk, noise.
- Baryta Carb- talking in sleep commonly in Old men .Twitching during sleep ,awakens frequently.
- Kali carbonicum-Drowsy after eating .Wakes up about 2 a.m and then cannot sleep. Light sleeper, wakes up with the slightest noise
- Nux vomica- Talks in sleep …. Ailments from too much of mental work ,mental strain, overstudy, drug abuse, over use of stimulants like tea, coffee, alcohol. The modern life style ,so to say !
Talks loudly in Sleep – Nux moschata , Sepia and Sulphur.
How can someone reduce his or her amount of sleep talking?
There is no known way to reduce sleep talking. Avoiding stress and getting plenty of sleep might make you less likely to talk in your sleep.
Keeping a sleep diary can help identify your sleep patterns and may help your doctor find out if an underlying problem is causing your sleep talking. Keep a sleep diary for two weeks. Note the times you go to bed, when you think you fell asleep, and when you woke up. Also make a mention of any medicine or alcohol or drugs consumed.
Get the facts about Cholesterol
The other the day I had organized a camp along with one of the reputed labs at my clinic .The camp offered important blood investigations like Lipid profile, liver markers, kidney functions, blood sugar levels , vitamin b12 etc.. for a much affordable price ….and (hence) not surprisingly, I had a very good response. As I went through the reports of each of these patients, I saw there was a lot of curiosity in the patients regarding the lipid profile or the cholesterol values…. and so many were already on conventional medicines having accepted the side effects of the same. There were common questions asked like what are Triglycerides, LDL, HDL..,? What is the cause of the rise in these values especially when I don’t even have junk food or processed foo d…etc.. When I am not even overweight? What should I eat? What should I not eat? etc…
I realised that LIPIDS /Cholesterol has lots of facets to it .Apart from the values, understanding it in totality is what is required .Like there is no point being happy if a person is highly obese ,lets say weighing more than 100kgs and his reports show normal triglycerides.!!! And that is what we have to take care.. Normal reports does not mean that one is not prone for the risks or complications and that is what precisely I want to put across..
Hence it is important to understand CHOLESTEROL in a collective manner.
CHOLESTEROL (chole in Greek means bile and stereos means solid, stiff) , in most simple terms means ‘Fat/Lipid’ produced in the liver and the normal levels of which help in the proper functioning of the body. The Cholesterol is carried in the blood by molecules called lipoproteins containing lipid(fat) and protein.
They are of 3types :
• LDL- referred as bad cholesterol,
• HDL referred as good cholesterol and
• Triglycerides – these are the chemical forms in which most fat exists in the body, as well as in food. They are present in blood plasma. Triglycerides, in association with cholesterol, form the plasma lipids (blood fat).
Triglycerides in plasma originate either from fats in our food, or are made in the body from other energy sources, such as carbohydrates. Calories we consume, are not used immediately by our tissues are converted into triglycerides and stored in fat cells. When your body needs energy and there is no food as an energy source, triglycerides will be released from fat cells and used as energy.
Functions of Cholestrol :
It is essential for production of sex hormones(androgens and estrogens)
Converts sunshine to Vitamin D,
Aids in the production of bile salts that help in digesting fat.
So, “NOT ALL FAT IS BAD”.
Healthier Fats : include monounsaturated fats(MUFA) and polyunsaturated fats (PUFA).
MUFA is found in paenuts, olives,almonds ,peanut oil and also rice bran oil. PUFA contain omega-3(present in walnuts, flax seeds, fish and fish oils) and omega-6(found in sunflower, safflower (kardi) and soy bean oils) . These fats reduce the ‘bad’ LDL cholesterol in your blood and increase the ‘good’ HDL cholesterol. This helps to lower your risk of getting heart disease.
Unhealthy fats include saturated fats and Trans fats. Too much saturated and trans fat contributes to the build up of fatty material, called plaque, on the inside of your blood vessels (ARTHEROSCLEROSIS) and also causes hardening of the arteries and is a major cause of heart disease, obesity, blood pressure etc. These fats can increase LDL cholesterol in our blood that leads to the plaque. Lowering saturated fat in the diet will help to lower LDL cholesterol. So cut down on processed food, ready to cook food, junk food pizzas ,burgers, fries, re fried items ,biscuits .Transfats are commonly used by restaurants, fast food chains. Always see the trans fat value in any food product .
Now, sometimes we see, inspite of maintaining a healthy lifestyle the cholesterol levels are high.
So, there has to be something more that can cause the rise in Cholesterol values .What causes high cholesterol?
- Lifestyle causes
- Nutrition –as above mentioned
- Sedentary lifestyle - people who do not exercise and spend most of their time sitting/lying down have significantly higher levels of LDL (bad cholesterol) and lower levels of HDL (good cholesterol).
- Obesity- people who are overweight/obese are much more likely to have higher LDL levels and lower HDL levels, compared to those who are of normal weight.
- Smoking – this can have quite a considerable effect on LDL levels.
- Alcohol – people who consume too much alcohol regularly, generally have much higher levels of LDL and much lower levels of HDL, compared to people who abstain or those who drink in moderation .
- 2.Treatable medical conditions: These medical conditions are known to cause LDL levels to rise. They are all conditions which can be controlled medically (with the help of your doctor, they do not need to be contributory factors):
- High blood pressure (hypertension).
- High levels of triglycerides.
- Kidney diseases.
- Liver diseases.
- Under-active thyroid gland.
- 3.Risk factors which cannot be treated:
- Genes – people with close family members who have had either coronary heart disease or stroke have a greater risk of high blood cholesterol levels.
- Gender-Men have a greater chance of having high blood cholesterol levels than women.
- Age – as you get older your chances of developing atherosclerosis increase.
- Early menopause
- Certain ethnic groups – people from the Indian sub-continent (Pakistan, Bangladesh, India, Sri Lanka) are more susceptible to having higher cholesterol levels, compared to other people.
Cholesterol is tested by taking a fasting (9-12hrs fasting without any food, liquids or pills ) blood sample . It gives information about total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol and triglycerides.
||Less than 200mg/dl
||240mg/dl and above
||60mg/dl and above is protective against heart disease
||Less than 40mg/dl(Men) and less than 50 (Women)
The next question arises, then what should I eat …HOW TO EAT FAT ??
- For a lean, toned healthy body with a shiny skin and lustrous hair ,eat wisely. Eat atleast 3meals.Its not enough to eat food cooked in oil. Include nuts, flax seeds, cheese or any dairy product in your diet. They can often make up a minimeal by itself.
- Use oil as cooking medium – preferably different kinds of oil.
- Myth about Ghee : Now Ghee is basically clarified butter obtained after milk is taken through a process of curdling and heating .Ghee has a short chain fatty acids .These are easy to digest and promote good health. As a general rule, animal fats are tough on the body ,while the ones found in dairy products are easily absorbed.
- To have an anti ageing face, firstly work at keeping your body weight to optimum. Also include healthy fats like nuts(walnuts, almonds, peanuts), paneer, fish, ghee. Including healthy fats provides your facial skin with moisture and also keeps your skin away from wrinkling.
- Limit deep fried stuff – Deep fried at home is better than outside, as at home, the oil is not reused and the soda and excess salt is missing .Eat immediately after frying and ya, if you think that removing the oil of these snacks using tissue paper or napkin will help, then it is not TRUE !!It does not remove any oil…so limit deepfrying – say to once a month.
I think , I have been able to give you some understanding about FATS OR CHOLESTROL .The side effects of few drugs on cholesterol , and the side effects of cholesterol lowering drugs shall be mentioned in my next article.
Homeopathy for Sleep disorders
It is often said ” Sleep is the best cure for waking troubles ” and indeed how true it is !!
But very often people are deprived of a sound peaceful sleep .Sleeplessness or medically known as Insomnia is defined as inability to fall asleep and or difficulty in staying asleep..
Insomnia can occur at any age group , can be short term ( upto 3wks ) and long term ( more than 3-4 weeks).
Consequences of sleeplessness:
These may vary from person to person and include some or all of the following in varying intensities:
- Lack concentration at work
- Memory problems
- Mood swings
- Accident proneness or automobile related accidents
- Inability to handle stressful situations effectively
- Can trigger Headaches like Migraine etc.
In the long run, sleeplessness can also be the trigger for many gastrointestinal disorders such as Irritable Bowel Syndrome, frequent heartburn, frequent indigestion, etc. Long term insomnia can also increase the risk for developing Hypertension and Diabetes (Type II).The biggest impact of sleeplessness is that it reduces your quality of life and leads to daytime tiredness which makes you feel drained.
Out of desperation,sometimes sufferers take sleeping pills which can help when used occasionally but long term use can cause addiction .
Difficulty in falling asleep in the beginning of night ,is often a symptom of Anxiety.
Also,Early morning awakening,or getting up (more than 30mins ) earlier than the desired time with inability to go back to sleep is often a characteristic of Depression.
Insomnia affects all age groups but people in the following group have higher chances of acquiring Insomnia:
- Individuals older than 60
- History of mental health disorder including depression, etc.
- Emotional stress
- Working late night shifts
- Travelling through different time zones
Treatment : It is most important to rule out medical and psychological causes to decide the treatment.Treatment will depend on the cause and treat medical conditions contributing to insomnia like depression,breathing problems and chronic pain
Homeopathic treatment for Sleeplessness:
Homoeopathy treats the cause ,so whether it is anxiety,stress,hormonal disturbance or depression or any medical condition, the treatment is aimed towards the cause and hence cures the sleeplessness from the root level.
Benefits of Homeopathy in Sleeplessness:
- Treats the cause
- Improves the quality of sleep
- Not Habit forming
- No have any side-effects
- Calms and relaxes the mind
- Helps to effectively handle the stress if the cause of sleeplessness.
Few Homeopathic medicines for Sleeplessness : Every case of sleeplessness is different as every individual is different.Homeopathy treats the individual and not the disease per se. Hence , a detailed evaluation of the case is required.The medicines listed below is only for the purpose of information . Kindly do not self medicate .
Nux vomica : said to be the medicine of modern lifestyle ..commonly known as ‘Poison Nut‘. and is used for various ailments from drug abuse to acidity and also sleeplessness.Patient cannot sleep at night and goes to sleep early morning .Eventually has difficulty in getting up and is unfresh . Feels has not slept enough …sleeplessness due to the stress of modern lifestyle.
Coffea Cruda : prepared from roasted coffee beans.especially suited for people who are over sensitive to any external stimulus and over reactive.Sleeplessness accompanied with restlessness is a key note.Insomnia due to disturbed dreams,excitement, joy or surprises,fright or grief.Lots of thoughts …mind full of ideas !
Passiflora incarnata : also known as ‘Passion flower‘ for sleeplessness due to mental exhaustion. Passiflora calms the nervous system and induces a sound and peaceful sleep.
Kali phosphoricum : A good remedy for Somnambulism.Conditions arising from neurasthenia,mental and physical depression have shown wonderful effects with this medicine.
Self Care tips :
- Maintaining a consistent sleeping schedule, such as waking up and sleeping at the same time.
- Avoid caffeinated drinks during the 8 hours before sleeping time.
- While exercise is essential and can aid the process of sleeping, it is important to not exercise right before bedtime, therefore creating a calm environment
- Try a relaxation exercise or meditation or listen to some soft, soothing music to relax your mind if you are not getting sleep.
- Have a warm bath before you go to sleep.
- If you can’t sleep, get up and do something for a while; later try to go back to sleep again.
- Quit smoking- nicotine can contribute to sleeplessness.