DIFFICULTY SLEEPING!
Many people have difficulty sleeping, either because they find it hard to get sleep at night or because they wake early and cannot get back to sleep. Adults need 7-8 hours to sleep. on average, but people need less as they get older, and elderly people may need as little 5-6 hours. An occasional sleepless night won’t do you any harm, although you may feel tired the next day. More persistent sleep disturbances are often due to stress, anxiety, or depression and may leave you continually tired, irritable, and unable to concentrate. Physical symptoms such as pain, breathing, and hot flushes, and some medicines, can also disturb sleep.
What you can do yourself
- Go to bed and get up at the same times each day. Even if you are tired, don’t take naps during the day.
- Don’t eat heavy or rich meal less than 3 hours before you go to bed. Avoid coffee, tea, cola, alcohol, and smoking. If you are hungry, eat a biscuit or a banana. Drink a glass of warm milk half an hour before bedtime.
- Use a practical measure to help you get over your sleep difficulties (see PRACTICAL TIPS)
- Try a herbal remedy that promotes sleep (see NATURAL REMEDIES)
- If you’re feeling tense, practise relaxation exercise shortly before bedtime. Soak in a warm bath. Lavender oil may be helpful. (see NATURAL REMEDIES)
- Taking a sedative antihistamine may relieve a temporary sleep problem (see DRUG REMEDIES)
PRACTICAL TIPS
Managing sleeplessness Try these tips, and keep using them until they begin to work.
- Stop working at least an hour before bedtime and read a book or listen to relaxing music. Keep your bedroom quiet, dark, and not too hot or cold.
- If you can’t fall asleep within 30 minutes, get up, go into another room, and read. Don’t watch TV.
- If your head is buzzing with tasks for the next day, keep a notepad bu your bed and jot them down.
NATURAL REMEDIES
Herbal sleeping remedies Syrup or tablets containing valerian, passionflower, or hops may help to promote a restful sleep.
Lavender oil Traditional sleep remedy. Try inhaling it, or adding it to a warm bath before bedtime.
Using lavender try putting a bag of dried lavender or some drops of lavender oil on a tissue inside your pillowcase.
