Sleep Like A Baby
It may sound like a bad joke but some doctors in the US say that if sleep does not come to you then get out of your bed. Yes, they say that keeping the bed only for sleeping helps with sleep problems. People with insomnia shouldn?t watch TV in bed, do work in their bedrooms or stay in the bed, tossing and turning, when they can't sleep.
By following these rules and using simple things like going to bed and waking up at consistent times, people with insomnia showed remarkable improvements without the use of sleep drugs.
Insomnia is a condition when someone is constantly not able to get to sleep or stay asleep.
Sleep problems can be caused by a number of things:
- temperature of the room is not right or the room is not well ventilated.
- too much noise around the bedroom area.
- feeling pain due to a chronic illness.
- snoring and having to wake up because of it.
- certain medicines which can keep us awake if we take them too close to bedtime.
- drinking too much coffee or caffeine (e.g. from soft drinks and designer drinks) around bedtime.
The amount of sleep each one of us needs varies from person to person and generally our requirements decrease with age. Trying to identify what is causing our sleep problems is the first way to help it. Worrying about your sleep problems often makes it worse.
Here are some things you can do to help you sleep well:
- avoid naps during the day.
- avoid taking stimulant medicines at night-time as they can keep you awake e.g. pseudoephedrine which is found in most cold preparations. ask your pharmacist about other medicines that can keep you awake at night-time.
- avoid drinks that contain caffeine at bed time e.g. coffee, tea, cola or designer drinks like V.
- listen to soft music or read a light-hearted book which can help you to relax.
- get some exercise during the day so your body is tired and ready for rest at night. Some people find yoga or other muscular relaxation exercises helpful.
- give yourself at least some time in the evening to wind down before bed.
- get into a sleep routine. Try going to sleep and waking up at set times.
"Trying some of the tips above can help with sleeping problems" say Self Care pharmacists, "However there may be times when it may be helpful to take medicines".
The aim is to only take these medicines for a short period of time to avoid getting addicted to them. "It is important to allow our bodies to develop their own sleep patterns and routine" say Self Care pharmacists.
If you have tried most of the self-help remedies and still have problems sleeping, talk to your pharmacist or doctor about medicines that may be of help to you and ask for the Self Care fact card on Sleeping Well.
If you have some questions or need treatments for sleeping well please contact us