1 In 3 Adults Have Some Difficulty Sleeping!

I see many patients who have insomnia and most of the time they want sleeping tablets - But actually most pharmacists, GPs, nurse practitioners prefer not to recommend sleeping tablets. As insomnia can often be improved by changing your daytime and bedtime habits or by improving your bedroom environment.

See your GP, Pharmacist or Nurse Practitioner if you're still having difficulty getting to sleep after trying these techniques.

WHAT IS INSOMNIA?

Insomnia means poor sleep. About one third of adults do not get as much sleep as they would like. Poor sleep can mean:

 

• Not being able to get off to sleep.

• Waking up too early.

• Waking for long periods in the night.

• Not feeling refreshed after a night's sleep.

 

If you have poor sleep, particularly over a long period of time, it can severely affect your life, as it can cause:

 

• Tiredness (fatigue) and loss of energy in the daytime.
• Poor concentration.
• Loss of interest in usual activities.
• Irritability.
• Depression and anxiety.
• Inability to do things as well or as much as usual.
• A worse quality of life.

 

WHAT IS A NORMAL AMOUNT OF SLEEP?

About 6-9 hours per night is average for most adults. Most people establish a pattern that is normal for them in their early adult life. However, as you become older, it is normal to sleep less. For most people it takes less than thirty minutes to fall asleep.

 

So, everyone is different. What is important is that the amount of sleep that you get should be sufficient for you, and that you usually feel refreshed and not sleepy during the daytime.

 

HOW TO SLEEP BETTER?

Insomnia can often be improved by changing your daytime and bedtime habits or by improving your bedroom environment.

 

Making small changes may help you to get a good night's sleep. Try some of the methods below for a few weeks to see if they help.

 

See your GP, Pharmacist or Nurse Practitioner if you're still having difficulty getting to sleep after trying these techniques.

 

DAYTIME HABITS:

• Set a specific time for getting up each day. Try to stick to this time, seven days a week, even if you feel you haven't had enough sleep. This should help you sleep better at night.

• Don't take a nap during the day.

• Exercise daily, but don't exercise for at least four hours before going to bed.

 

BEDTIME HABITS:

• Stop drinking tea and coffee for a few hours before bedtime.

• Avoid drinking alcohol and smoking, particularly shortly before going to bed. 

• Don't eat a big meal just before bedtime.

• Don't use back-lit electronic devices shortly before going to bed.

• Don't lie in bed feeling anxious about lack of sleep. Instead, get up, go to another room for about 20 minutes and do something else, such as reading or listening to soft music, before trying again.

• Write a list of your worries and any ideas to solve them before going to bed. This may help you forget about them until the morning.

• Link to relaxation techniques: https://www.nhs.uk/conditions/stress-anxiety-depression/ways-relieve-stress/?

 

BEDROOM ENVIRONMENT:

• Use thick blinds or curtains or wear an eye mask if the early morning sunlight or bright street lamps affect your sleep.

• Make sure your bedroom is at a comfortable temperature for sleeping.

• Wear ear plugs if noise is a problem.

• Don't use your bedroom for anything other than sleeping or sex. Avoid watching television, making phone calls, eating or working while you're in bed.

• Make sure your mattress is comfortable and that you have a pillow you like, as well as adequate bedding for the time of year.

Disclaimer:

This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Abraham The Pharmacist has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other health care professional for diagnosis and treatment of medical conditions.

About Abraham The Pharmacist:
Prescribing Media Pharmacist | Bringing Science Through New Film Every Monday | Extreme Optimist
Abraham the pharmacists is a prescribing media pharmacist who loves science, making videos and helping people. He works in both GP surgeries and community pharmacy.

Feel free to connect with Abraham the pharmacist at:
http://instagram.com/AbrahamThePharmacist
http://facebook.com/AbrahamThePharmacist
https://www.youtube.com/c/AbrahamThePharmacist
https://www.twitter.com/AbrahamThePharm
https://plus.google.com/u/4/109698449114086481589
https://www.linkedin.com/in/AbrahamThePharmacist