Insomnia – Sleep
Sleep is a natural – if still rather mysterious – process we take for granted, until it goes wrong. There are more than 80 recognised sleep problems, with insomnia – the inability to get to sleep or stay asleep once you’ve dropped off – being one of the most common.
How much sleep do we need?
Most adults need between seven and eight hours’ sleep each night, although we’re all different. Some people find they can manage on just three hours. The amount we need reduces as we age. Older women often find their night’s sleep is broken, especially if they’ve taken a nap during the day.
Self-help
There are many remedies for sleep problems, some more effective than others. The most important thing is to have a good bedtime routine, as this helps to prepare the mind for sleep.
Other things you might like to try include:
- Going to sleep and waking up at the same time every day, whether you’re tired or not.
- Making sure the environment is right for sleep – your bedroom should be the right temperature and not too noisy (don’t have a TV in your bedroom)
- Getting some moderate exercise each day, such as swimming or walking
- Avoiding stimulants such as caffeine before going to bed – try a milky drink instead
- Avoiding too much alcohol – this induces unnatural sleep, so although you may fall asleep easily, you’ll almost certainly wake up during the night
- Not eating or drinking a lot late at night
- Trying relaxation techniques before going to bed, such as yoga, hypnosis or simply listening to music
If you can’t sleep, don’t lie there worrying about it. Get up again and do something relaxing such as reading or having a bath.
If your sleep problem persists, see your doctor. He or she may be able to refer you to a local sleep disorder clinic, which will investigate your problem in depth, although there may be a long waiting list.
admin