Sleep is a natural process, which many of us take for granted. However lack of sleep, or insomnia, is a common and distressing symptom. It is thought that 20-30% of people suffer from insomnia at any one time, with women suffering more commonly than men.
What is a normal sleep pattern?
Sleep requirement varies with age, and also varies a lot between people of the same age. Most adults need seven to eight hours a night; less as they get older. Consistent lack of sleep leads to daytime tiredness, reduced ability to concentrate and make decisions, and mood problems.
What causes insomnia?
Common causes include stress, depression, pain, noise, uncomfortable temperature or bed, too much alcohol, eating late, too little physical activity during the day, and shift work. Stimulants such as nicotine, caffeine, some slimming pills, and drugs such as ecstasy and amphetamines (speed) also disturb sleep patterns.
What about sleeping tablets?
These can be useful for occasional or short-term use, but they tend to make you tired and irritable the next day, and they lose their effect quite quickly. This leads to increasing dosage and can rapidly cause addiction. Addiction to sleeping tablets is a possibility after as little as three weeks' use.
Herbal preparations such as valerian are available at pharmacies, as are preparations containing an anti-histamine (diphenhydramine) that causes drowsiness. These should not be used without asking the advice of a pharmacist.
Tips to help you sleep well
Avoid taking naps in the day, even if you're tired from a poor night's sleep.
Take exercise during the day. If you haven't been able to, take some early evening gentle exercise such as a walk or a swim. Avoid late night vigorous exercise as this stimulates the mind and body and can lead to problems winding down.
Avoid tea, coffee and chocolate after 6pm, and avoid late, large evening meals, especially fatty and spicy foods. Try not to eat later than 8pm. Try to avoid smoking late in the evening and keep late evening alcohol intake down. Although alcohol can make you sleepy, it will almost certainly make you restless and wakeful during the night.
Keep to a regular pattern of going to sleep and waking up at the same time every day. Set an alarm clock and get up at the usual time, even if it's a day when you could lie in. Don't be tempted to snatch an extra half hour.
If you've got a lot on your mind, try writing it down before you prepare for bed, and then make up your mind to deal with it tomorrow.
Try to develop a 'winding down' ritual at night. A warm bath, perhaps with some lavender oil in it, is a good pre-bed relaxer. The traditional warm milky drink (not caffeinated coffee or hot chocolate) often helps.
Make sure your bedroom is dark, warm and as quiet as possible.
Don't read, watch television or listen to the radio in bed. It is important to establish an association between getting into bed and going to sleep. Never do homework or work-related activities in bed.
If after 15 minutes you can't get to sleep, get out of bed and leave the bedroom. Don't lie in bed, tossing and turning. Go downstairs and read, watch TV or listen to quiet music. When you feel sleepy again, return to bed. If you are still awake 15 minutes later, repeat the process.
