Set out below are self-help suggestions and useful information relating to conditions connected with insomnia. However, if you have any concerns that last for more than a few days, they should be reported to your doctor.

Insomnia

The amount of sleep required to feel rested and restored varies from person to person and alters over a lifetime. Some people might thrive on 5 hours a night while others are exhausted with less than 10. People generally require less sleep as they get older.

If you feel as though you’re not getting enough sleep, pay attention to simple details first. Make sure that your sleeping place is at the right temperature and that it’s comfortable. Block out any noise or light pollution. Don’t expect to sleep for hours at night if you took a long nap during the day. Pay attention to ‘sleep hygiene’, which involves winding down and settling into a bedtime routine. Many drugs and foodstuffs will interfere with a good night’s rest, especially alcohol. Give it up completely. Avoid eating or drinking anything within an hour of going to bed.

If your problem is falling off to sleep, try a few strategies. Are you really tired? If you’re not, then accept it and do something enjoyable and relaxing while still in bed. Listen to a dreary radio station or read a boring book. Is your body exhausted but your mind racing away? Practise simple relaxation techniques like tensing and then relaxing large muscle groups. Concentrate on your breathing – breathe in for a count of 4 and out for 6. Refuse to mull over problems – instead send your mind on a journey to a peaceful memory and let it stay there. Don’t panic about your failure to sleep – it only makes things worse. Remember that no-ones dies from a lousy night’s sleep. Accept that you are going through a bad patch and that it will pass. Think how productive you are compared to your friends who are all unconscious.

Do not start taking medication for insomnia. You will not die from sleep disruption, but you will certainly suffer side-effects from your medication and will not be dealing with the root cause of your insomnia. It will recur with a vengeance when you stop your medication. Better to ride it out.

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