The Effects Of Sleep Deprivation; Are You Sleep Deprived?

In this modern age, people are getting busier and busier as they have more responsibilities to fulfill and their lives are changing drastically. There seems to be more and more things to be done so that some people really tend to neglect their sleep. They prioritize their work or pleasure above their sleeping and a bad cycle begins which eventually runs out of control.

Here is a primary example of the problem. A person focuses on their work too much. They burn the midnight oil and even sleep in the office just out of convenience. The same thing goes with their enjoyment or leisure time. They develop an addiction to watching television or playing video games. They talk on the phone constantly and they never actually sit still and enjoy some peace and quiet. This can go on for weeks until that person gets tired, scolded by their boss or teacher for staying up too late or starts getting sleepy at the wrong times. This can lead to sleep deprivation if the right amount of sleep is never met. If something is not done and the problem gets worse, it could lead to even more adverse effects.

There are several effects of deprivation: from mild to severe. By examining these effects, you can determine if you are sleep deprived. One common and immediate effect of sleep deprivation is that you still feel sleepy after a normal night of sleep and you tend to need to go to bed earlier than usual in order to get back on track with your lost amount of sleep. This is only an initial condition but, if you don’t get on track, it evolves into a bigger problem.

People who get behind can often prevent themselves from getting back to sleep by drinking too much coffee or staying awake too late in front of the TV. It is usually something in your surroundings that makes you stay awake too late. For example, one teenager recounted how she slept at three in the morning, woke up at seven, and when she wanted to sleep earlier to make up for the lost sleep, she failed to do so because there was a concert being held near her house! She could hear the band playing and could not sleep! Since she liked what they were playing, she just stayed up listening and then found herself sick the next night.
There is a common misconception that missing just one hour of sleep each night will not have any effect on the activities during the following day. This is far from being true. It is definitely not ok to continually sleep less each night for even just an hour. You will eventually develop “sleep debt” which is the buildup of much needed lost sleep. The sleep debt time will continue to accumulate and you will have to make up for it even if you are just lacking one hour of sleep per day. If the sleep debt is accumulated, you can develop a problem in your daytime performance, thinking, temperament or all of the above.

It is definitely true that sleep deprivation can affect your daytime performance or motor skills. You can get drowsy and you may not be able to concentrate when you lack sleep. Driving while tired in the United States results in a high prevalence of motor vehicle crashes. This comes to about 100,000 crashes per year according to the National Highway Traffic Safety Administration!

Driving at night or in the mid-afternoon is much riskier than in the morning because it is dark. This is because your biological clock, which controls the timing of sleep, will make you feel sleepier when it is dark rather than when it is light. Drowsiness makes your reaction time slower than usual and weakens your vigilance and ability to make good judgments. Decreased motor function will also affect your performance at work.

It is simply not a good thing to be deprived of sleep. You might experience a lot of bad consequences that you never thought of. In fact, we should balance our lifestyle with our sleeping so that work and pleasure have a reasonable amount of time rather than an overextended amount. Sleep is an important part of our daily routine and we should take the time to sleep so as to give our bodies what they so rightly deserve!

Exercise Can Stop Insomnia

Through the globalization era like today where many people are more dynamics with more complex activities can cause many problems in their health such as headache, stomachache, liver, typhus, insomnia, etc. They don’t concern about their own health, they have bad habits such as eat late, don’t do exercise regularly. What they have in their mind are only think about work.. work.. work.. and how to get a lot of money and they become workaholic without they are consider of it.

The main cause of insomnia is having terrible habits! Workaholic, poor way of living, have no concern on health makes sleep tight gone every night. Maybe many people don’t think about it but when they already get ill, they will try many ways to get better soon and they will consider that healthy is very worthy than money.

First thing to remember is “Do NOT consume medicine immediately if you are having insomnia symptom”. Medicine can make you addicted to it, and the dosage will increase proportional with time. That will cost another problem which is kidney problem.

Try some natural treatment first ! Do some exercises like jogging in the morning to make your body healthy. Refresh your mind by taking deep breath morning air and stretch all your muscles for circulating your blood vessels.

By doing cheapest treatment mention above, your healthy living pattern will change your life very dramatic. So do some exercise and have a nice sleep all night long!

©2007

Insomnia Cures, Do These Work?

Insomniacs’ Society

Insomniacs know what F. Scott Fitzgerald was talking about when he wrote that the worst thing in the world is to try to sleep and not to. Insomniacs dread the night while others go to bed without much fuss and sleep soundly away. Insmoniacs keep tossing and turning in bed and worry until morning.

You can identify insomnia sufferers on sight. They sport dark circles under their eyes, are between slim and thin, and are sleepy during the day because of sleep deprivation. The one thing in the world they crave is a good night’s sleep with or without medical prescription. They have have tried all insomnia cures from the unusual to the traditional but without satisfactory results.

What Causes Insomnia?

Insomnia means habitual sleeplessness. The word is taken from the latin word insomnis meaning sleepless. Insomniacs are not born, they develop because of medical conditions – heart disease, hyperthyroidism, anxiety, asthma, and even just plain feeling blue.

The environment can set off sleepless nights, and a class bully can cause insomnia for a child. This is no laughing matter; if the boss can give you sleepless nights, why can’t the bullies?

What you eat or drink – coffee, colas, and teas can upset your sleep routine. And if you have eaten a huge sandwich just before bedtime expect sleep to come late. Surprisingly a partner who snores too loud can also trigger insomnia.

If you are suddenly losing sleep, check out the mattress, pillow, and the temperature. Once this has been figured out, the problem will be happily resolved, and you go back to your regular sleeping pattern. Knowing what causes your insomnia can help you get the right insomnia cures.

Folksy Insomnia Cures

The tried tested insomnia cures are:

1. A glass of warm milk, and a turkey sandwich will set you nodding. Tryptophan in milk which is also found in turkey meat are great sleep inducers. If these do not work, then the other alternative would be pills.

2. Making a ritual of going to bed – this will send signals to the body that it is near bedtime, and the body clock adjusts. Stick to this regimen.

3. Learn to relax, and if your mind keeps on racing, do something quiet until you feel sleepy again.

4. Stick to your sleeping time, and avoid taking afternoon naps.

Time to See the Doctor

When these simple insomnia cures are not taking effect, it is about time to see a doctor. The doctor will check your health to determine the cause of your sleeplessness. In most cases a doctor will prescribe pills. The pills may be give temporary relief but are also habit forming when abused.

Some insomniacs, in their desperation for sleep, self medicate. Avoid this because this may only make the matter worse. The recent outcome on the Rozerem has shown some positive results, but there are observations that the drug is not advised for people who may have allergies to any of the drug’s components.

Pills are not always the better alternative as insomnia cures. Avoid taking any medication just for the sake wanting a good night’s sleep. One last tip – before taking any un-prescribed insomnia cures, especially pills, make sure that you have your doctor’s advice. He may be able to find out the root cause of your insomnia!

Symptoms and treatment of common sleep disorders – Part 6

Sleep Apnea

I have had sleep Apnea since I was in my early teens – over 35 years. It’s a progressive disease and it crept up on me, manifesting itself first with dire snoring, followed by thrashing around and muttering/giggling/shouting whilst asleep. Eventually, after struggling for many years to obtain quality, undisturbed, deep sleep, I began to stop breathing for long minutes, often my lips going blue, until my brain realised there was no oxygen available and flooded my body with adrenaline which lifted me out of quality sleep and made me shift position until I could breathe again although I never woke up so was never actually aware of it going on at all. But I was exhausted constantly. And my days became shorter and shorter.

Consequently, on waking after many hours of sleep which were perfectly useless to me, it took me hours to come round, and pull myself together to go to work. Then my memory started to go, I couldn’t remember the slightest new thing and if I did learn anything new, I was afraid I would forget my own name and address.

Finally my doctor sent me to a very reputable sleep disorder clinic in East Grinstead for consultation and a sleep study during which it became apparent that these dreadful episodes manifested themselves over a hundred times a night and so by the time it was properly diagnosed, I had deteriorated severely and the disease was causing havoc with my life.

Obstructive sleep apnea occurs when the upper airway becomes narrow as the muscles relax naturally during sleep. This reduces oxygen in the blood and causes semi arousal from sleep. The CPAP machine (continuous positive airway pressure) stops this phenomenon by delivering a stream of compressed air via a hose to a nasal pillow, nose mask or full-face mask, splinting the airway (keeping it open under air pressure) so that unobstructed breathing becomes possible, reducing and/or preventing apneas and hypopneas. This has the additional benefit of reducing or eliminating snoring and restlessness.

Apart from weight loss, there are quite a few other approaches to treatment some of which are: treatment to scar the skin that closes over the nasal passage, to keep it from flapping closed, removing the tonsils, a dental plate made which makes the bottom teeth jut out over the top teeth. [Looks scary and is very painful to wear]. But I found the CPAP machine to be the easiest solution. This machine blows air at a prescribed pressure (also called the titrated

Poetry: Childhood

Children’s Ward

Before I learned to speak,

I learned to be afraid

of white men in white coats

and rows of beds

against walls the color of green death.

I learned to be quiet and small,

not to draw attention,

like a soldier

hiding on the front lines

from a battalion of giants.

My guardians by day

stood silent,

unable to stop the onslaught

of needles, ether, scalpels, blood,

and plaster-of-Paris.

My protectors

were gone by nightfall;

they, too, obeyed the starched army of nurses

proclaiming an end to visiting hours.

Alone, I kept my frightened vigil,

fighting sleep, pain, and night terrors,

only to succumb to narcosis,

then awaken unrefreshed

to the new day’s trials

with child-sized courage.

I prayed wordlessly

for the salvation of invisibility

in the children’s ward.

Bruxism treatments – Part 5

Do your teeth ever hurt after sleeping all night? Have you ever woke up in the morning with sore jaws? You could be one of the 5 to 20 percent of adults that suffer from Bruxism. Bruxism is the involuntary act of clenching or grinding the teeth either while asleep or awake.

Bruxism is often referred to as “gnashing.” Clenching of the teeth causes pressure on the jaws which result in jaw pain, soreness, headaches, and earaches. Grinding can be noisy enough at night to bother a sleeping partner. Like clenching, grinding can also lead to jaw pain and other problems. The teeth can become so severely damaged that they basically become useless.

The cause of Bruxism is unknown, although there are several factors that are thought to occur before the grinding actually starts. These factors include stress, facial or oral trauma, nervous system malfunction, poor diet, allergies, alcohol or drug use.

The treatments for bruxism can be different for each individual. Consult your doctor to find the cause of the bruxism, together you can decide on a treatment. If the main cause of bruxism is stress, you should undergo a form of stress management. This therapy can help reduce the symptoms. Bruxism caused by stress, tension and anxiety can be treated with hypnotherapy. This treatment involves relaxation exercises to help reduce the problems associated with stress, tension, and anxiety.

If the cause is from improper alignment of the teeth, consult your dentist to get your teeth properly aligned. If your teeth are damaged, such as broken, your dentist can fix this problem to prevent further damage. To prevent damage to the teeth, mouth guards or splints can be used.

The main goal of treatment is to reduce pain, prevent permanent teeth damage, and reduce clenching behaviors as much as possible. To help relieve pain, there are many steps you can take at home. For example:

1) Try to reduce your daily stress and learn relaxation techniques. Relaxation of the facial and jaw muscles are encouraged.

2) Massage the muscles of the face and neck.

3) Apply a cold or warm compression to sore jaw muscles

4) Avoid eating hard foods

5) Drink plenty of water daily

6) Get plenty of sleep

The Cause Of Insomnia – My Nightly Irritation

There are many causes of insomnia that lead to the daily exhaustion associated with the inability to get a restful night’s sleep.

Psychological causes of insomnia, such as anxiety, depression, or stress, lifestyle related challenges, such as the use of drugs or alcohol, late-night partying, too much caffeine, or strenuous exercise late at night, and physical causes, such as sleep apnea, prostate troubles, sleep apnea, acid reflux disease, and asthma are a few of the reasons you might have trouble falling asleep or staying asleep.

There are two types of insomnia, primary insomnia and secondary insomnia. Primary insomnia is not related to any other condition and generally lasts for a period of at least one month.

It is not really clear if some people are born with a higher propensity to have insomnia or not. There are several lifestyle changes, such as excessive stress, being upset, travel, work schedules that interrupt your normal sleep routine, which can trigger primary insomnia.

Other causes of insomnia includes issues such as taking frequent naps, obsessing about the inability to get a good night’s sleep, and even going to bed early are all associated with primary insomnia. So you can readily see we have already identified several causes of insomnia.

Secondary insomnia is most commonly a symptom of a medical disorder, a neurological condition, or an emotional issue.

Depression, posttraumatic stress disorder, anxiety and neurological disorders such as Parkinson’s disease and Alzheimer’s disease can all lead to secondary insomnia.

Causes of insomnia that can lead to secondary insomnia are physical issues such as indigestion, an overactive thyroid gland, the effects of a stroke, restless legs syndrome, chronic pain such as headaches, fibromyalgia, or arthritis, and even medical issues which cause difficulty breathing, such as congestive heart failure or asthma.

Personal choices can also have side effects of secondary insomnia. These causes of insomnia include the use of alcohol or other sedatives, caffeine or other stimulants, certain medications such as beta blockers which are used to treat certain heart conditions, tobacco or other nicotine containing products, and even certain asthma, allergy and medications which can contain stimulants.

Causes of insomnia vary widely and yet as we take the time to identify the cause of insomnia we have the best shot at finding the best treatment that can help to restore the nighttime to one of peace and rest once again.

Exercising Your Way to Insomnia Relief

Insomnia is a very common sleeping disorder that makes it difficult for a person to fall and stay asleep. Insomniacs always whine about not being able to rest their minds nor close their eyes for a long time. If you are faced with this sleeping disorder and you find it hard to meet the amount of sleep that is required, consult your physician or a sleep therapist. He may present you with common cures or practices to achieve insomnia relief. But before choosing what procedures to apply to have insomnia relief, you have to know a little more about this disorder and the insomnia relief measures.

Insomnia is known to be sleeplessness and is caused by different things. However, no one really knows the exact reason for insomnia, although it is still very possible that you realize the reason that causes you to be awake during sleeping hours. As soon as you know this reason, you may successfully you’re your own insomnia relief.

There are many types of insomnia relief. Most doctors advise patients with synthetic medications. Some prescribe herbal remedies. There are also some sleep aids available in the market. These may work effectively in some mild episodes of insomnia. Yoga and meditation and some forms of exercises can also be considered as insomnia relief, which can efficiently treat insomniacs. These practices are guaranteed by many experts. But whatever insomnia relief you come across, you have to choose something that is convenient for you but is effective in curing your problem. You may choose to be treated with a single insomnia relief measure or a combination.

Naturalists want to introduce herbal drugs into the market to cure insomnia and there are many insomnia relief medications that have a unique all-natural herbs and ingredients combined. And these natural ingredients are proven to assist in promoting sleep and rest.

Not getting adequate amounts of sleep can make a person miserably unhealthy. For a long time insomniac, no sleep may go on for days. Sometimes, insomnia can even be fatal. That’s why it is always advised that a person who is afflicted with insomnia should see a doctor or sleep therapist right away.

Prescription drugs are generally effective measures for insomnia relief, although these may sometimes cause some serious side effects. These should not be considered as a cure for this sleeping disorder. There are most commonly advised drugs that can be very addictive. Patients may easily become dependent on these medications that they may not be able to sleep at all without taking them.

The best cure for insomnia so far is regular exercise. If an insomniac increases his physical activities, he may be able to boost not only his energy, but his sleep as well. Once you get more serious in working out or engaging in sports, you may find yourself sleeping like a baby in the night. You don’t have to be too active or have a vigorous workout routine. Just a few minutes of your time is needed for a better sleep.

Related Articles:

Sleeping aids for Insomnia

Insomnia Treatment with Chinese Medicines -> Chinese Medicines

ADD-ADHD Kid? Think Again…

If you are heading to the doctor to find out whether your child has ADHD, bring this list with you and ask questions before making a final decision.

While doing the research for my books, Learning vs Testing, What’s Food Got To Do With It?, and Instant Learning For Amazing Grades, I discovered nearly 20 things that can mimic the symptoms of ADD or ADHD.

According to Frank Barnhill, M.D., and many other of the world’s top medical doctors, ADD, now officially referred to as ADHD, is a diagnosis of exclusion first.

Dr. Barnhill and I created this list so you can get a thorough and high quality diagnosis for your child. You may be surprised to discover that your child’s ADD symptoms are actually something else in disguise.

1. Thyroid Disease. An underactive thyroid can make a child lethargic or too sleepy to pay attention. An overactive thyroid can make a child appear hyperactive. Either one mimics many of the symptoms of ADD or ADHD. Dr. Barnhill says to ask your doctor to rule this out first.

2. Anemia. Low hemoglobin can cause fatigue, irritability, mood swings, and of course, the poor attention span that goes along with ADD – ADHD symptoms.

3. Hypoglycemia. Low blood sugar in a child looks and acts just like low blood sugar in an adult. Sometimes the symptoms of fatigue, lethargy and poor concentration are even more pronounced. Unfortunately, this often goes undiagnosed in children, because they will bounce back fast and lead parents to believe they were just being lazy.

4. Diabetes mellitus. When your blood sugar is high, you will be on edge and others will perceive you as hyperactive. Sometimes ADHD can be cured by changing a diet, or adding blood sugar lowering medicines.

Check the amount of sugar your child eats and see if his or her behavior changes. Also, there is a type II epidemic in young people these days, so make sure your doctor checks your child thoroughly for any signs of it.

5.Seizure disorders. This is a new topic in behavioral science. Some children labeled ADHD actually suffer from mild seizures and it can make your child appear inattentive or spacey when they occur many times an hour. If your child becomes confused or scared, then periods of hyperactivity may follow.

6. Post- concussion syndrome. Mild cases of trauma to the brain that leave no physical evidence of having occurred, can lead to symptoms of ADHD. Brain cell pathways may have been damaged leading to inadequate higher brain cognitive and executive level thought processing abilities. PET Scans will give you this information.

7. Effects of other drugs. Prescription, over the counter, and legal-illegal drugs can cause symptoms that mimic ADHD.

For example, pseudoephedrine found in cold and cough medicines can cause irritability, difficulty sleeping, inability to focus and concentrate and the appearance of being hyper. It is well known that some children actually self-medicate with amphetamines or speed to slow themselves down. Stimulants used to treat ADHD, such as Ritalin, are a form of amphetamine.

8. Effects of certain foods. Everyone knows how some children get hyper when they eat a lot of sugar. But, have you ever wondered whether too much caffeine causing hyperactive states? Each and every child has a different metabolism.

So some tolerate large amounts of sugar and caffeine without becoming hyper, while others can consume little of these stimulants and start ‘bouncing off the wall’.

9. Depression. Mild forms of depression can cause irritability, attitude problems and poor concentration. Other symptoms may include sleepiness, insomnia, appetite changes, crying, and lack of energy and poor self-esteem. All of these can mistakenly lead to an incorrect ADHD diagnosis.

10. Manic depression. This disease is called the rollercoaster of life because one day the affected person will be on the highs of life and maybe the next day or two, will be on the lows. These people have wild mood swings and if not treated, will disrupt classrooms, home life and workplaces.

11. Anxiety, GAD. Anxious kids are almost always hyper in one way or another. It appears that Generalized Anxiety Disorder (GAD) is very common in young ADHD children and girls with ADHD without hyperactivity. If the anxiety is not treated with ADHD, then therapy is likely to fail.

12. Mild psychosis. Most parents are surprised to discover that children can hallucinate. Usually, these problems have a sudden onset after a very stressful event in the family, such as a death, divorce, job loss or feelings of impending doom.

There are cases where day terrors and night terrors occur very slowly and simply disrupt the sleep pattern making a child very moody. Teachers feel these children are not paying attention in class because they appear spacey.

13. Sleep apnea is a condition where a person stops breathing multiple times during the night. It requires special diagnosis and treatment since it can lead to the same problems as psychosis. It has been associated with night terrors as a child (or even an adult) may awaken abruptly with a feeling of choking, drowning or being suffocated.

14. Hormone problems in many diseases can cause ADHD like symptoms. Thyroid and insulin related diseases are not the only endocrine disorders that can cause symptoms that look or act like ADHD.

The adrenal gland sits on top of the kidneys and is responsible for everything from regulation of energy to how stable blood sugars remain after running the two-minute mile.

When these disorders are present, a child can have symptoms almost identical to ADHD, such as fatigue, restlessness, poor concentration, changes in weight, and mood swings. Ask your doctor to screen for these.

15. Lead poisoning. Lead damages bone marrow’s ability to make red blood cells, resulting in a terrible anemia. These children can be lethargic and have weird hallucinations. Some can have seizures and eventual kidney failure.

16. Inhalation poisoning. Inhalants such as permanent markers, airplane model glue, paint, fingernail polish and other solvents can cause wild mood swings, periods of intense hyperactivity, irritability and irrational combativeness and defiance.

Abusing inhalants may cause paranoia, seizures, and hallucinations. Using even just a little can create symptoms that can mimic many other conditions including ADD or ADHD.

17. Malnutrition including multiple vitamin deficiencies. No child can adequately focus and concentrate when hungry. With prolonged periods of forced fasting, kids become tired, irritable, and unable to process visual-auditory-tactile sensory input correctly. In addition, vitamin B12 deficiency can cause fatigue, and even depression.

18. Eyesight, vision, hearing and speech and language problems. While these three items may seem obvious, they frequently go unchecked when diagnosing ADHD. Take your child to a developmental optometrist, one who specializes in vision therapy, a speech and language evaluation and full frequency hearing exam.

19. Visual-tactile-auditory integration problems. These are very specialized problems that affect a child or adults ability to interact with one or more aspects of his sensory environment.

20. Other learning disabilities. These include minimal brain damage from birth trauma and low oxygen levels at birth. IQ may actually be affected in these circumstances and special training is usually indicated.

Birth trauma can cause a variety of auditory, visual and sometimes tactile problems. These integration difficulties should be thoroughly assessed to provide a game plan for learning success specific to that child.

21. Pregnancy. Although you may only have a young child right now, teenage pregnancy is so prevalent, yet often never given a second thought when it comes to diagnosing ADHD. The hormonal imbalance alone can make a young woman appear sleepy, agitated and moody.

22. Children learn in many ways, but schools test in one. Check that learning and testing styles match or your child may have a difficult time showing what he or she knows on a written test.

Keep in mind that ADHD is a complex diagnosis to make. Get the best diagnosis possible prior to filling a prescription for a stimulant drug.

Take this list to your doctor and ask if there are any more factors to rule out before deciding that your child has ADD or ADHD. Your family doctor is still the best source of advice for you and you should consult him or her if you have any medical concerns.

No portion of this article is intended to provide medical advice. See your doctor or other health care practitioner for more information.

Copyright 1997-2006 Pat Wyman, M.A., and Frank Barnhill, M.D. All Rights Reserved Worldwide.

Dyssomnia treatments – Part 4

Dyssomnia is a general term for sleep disorder. Some sleep disorders are Narcolepsy, Bruxism, and Sleep Apnea. Once the diagnosis of a sleep disorder is made, treatment can begin. Although sleep orders vary greatly, the most common treatment for most of these disorders are as follows:

First, make your sleeping area for sleep only. No television or radios to hinder your goal of a good night sleep. The bedroom is for sleep and sex, if that is an option in your life. Keeping the bedroom as calm as possible will help immensely for good sleep.

Secondly, keep caffeine to a minimum during the day and have the last caffeine drink at supper time. This is assuming that dinnertime is around 6pm at night. Excess caffeine from coffee, or soda will hinder sleep. Some people stop drinking anything after 6pm at night so they will not have to get up and go to the bathroom in the middle of the night also.

Thirdly, exercise is good for a healthy lifestyle for anyone but it helps with sleep too. Twenty to 30 minutes of walking will help you get to sleep, and stay asleep. If exercise is new to you, start with 5 minutes and build up to 30 minutes. Any kind of aerobic exercise will help with sleep issues, not just walking. Biking, dancing, and swimming are some other options.

Fourthly, eating habits can be detrimental to your sleep. It’s better to wait a couple hours after a large meal before trying to go to sleep. The body is working to digest the meal for the next couple hours after eating and this speeds up metabolism. Also, high sugar desserts should be limited to a couple hours before bedtime also. Sugar is a stimulant just like caffeine and will have you screaming for sleep if you try to sleep right after eating a tasty piece of chocolate cake, or ice cream.

Fifthly, go to bed and get up at the same time each day. Setting up a routine will help your body adjust to when it should be sleeping and awake. You will find after 2 weeks of doing this your body will be well adjusted to the schedule and sleep will come much easier at night.

Lastly, medication is sometimes required for some sleep disorders. Having an alcoholic drink is not recommended because dependency can occur. If medication is needed, make sure your doctor prescribes it, is aware of your symptoms and can monitor the proper dosage for you. Be aware of any side effects that can happen and how you feel in the morning after taking it. Report any side effects to your doctor if you have any.

Have a good nights sleep.

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