When drifting off is a struggle, it may seem like one of life’s greatest frustrations. It needn’t. In most cases, choices made during the day can have a big impact on whether going to sleep is a pleasure or a nightmare.
At least one in five people have difficulty in getting to sleep at night. A small number of them visit their family doctors for help. Many thousands more suffer in silence.
Sleeplessness is not
only one of the commonest – and most worrying – of all medical
problems, it is also one of the problems about which there are the
greatest number of myths. That’s
simply not true. There is no firm rule about how much sleep we all
need. Some people only feel comfortable when they have had 10 hours
sleep. Others, like Prime Minister Margaret Thatcher, manage perfectly
well on four hours’ sleep a night. It’s also important to remember that we all need less sleep as we get older. A
second myth is that if you have a sleepless night, then you’ll have to
sleep twice as along the following night to make up for it – and avoid
damaging your health. The fact is that if you get just two hours
sleep before going off to work then the worst that will happen is that
you’ll feel tired! And you should be able to recover completely by
having an extra couple of hours’ sleep the following night. Many
of the unfortunate millions who suffer from insomnia could solve their
problem completely if only they knew a little more about the common
causes of sleeplessness – so, here are some of the reasons why people
can’t sleep, together with the solutions. STRESS If
you go to bed thinking about the day’s problems and worrying about the
things you have to sort out tomorrow then you’re bound to have
difficulty in sleeping. Writing down your problems will help take
them off your mind. So, make a full list of your worries. Then put the
list on one side and spend an hour relaxing in front of the TV before
you go to bed. MEDICINES Prescribed pills
often keep people awake. Drugs used for heart disease, high blood
pressure and asthma commonly cause sleeplessness. Ask your doctor if he
can change your prescription. Remember, too, that 50 per cent of people
who can’t sleep are kept awake because they drink tea or coffee last
thing at night. Caffeine is a powerful stimulant. Tobacco is another
possible cause of sleeplessness and, although a single nightcap might
help you sleep, too much alcohol will definitely cause insomnia. PAIN If you are kept awake by pain, then ask your doctor for help. If he can’t help you then ask for a second option. CRAMP Cramps
keep many people awake. You can keep cramp at bay by using this simple
exercise. Stand barefoot one yard away from a wall. Lean forward until
your hands touch the wall, but keep your heels on the floor. Hold the
position for 10 seconds and repeat it once. Do the exercise three times a
day for a week and then every night before you go to bed. DEPRESSION When depression and sleeplessness go together, it is the depression that needs a doctor’s treatment. HUNGER If
you are kept awake by hunger, then have a bite. Don’t have anything too
hot, rich or spicy. A hot milk drink will probably be best. Remember,
too, that if you are slimming you may have difficulty in sleeping. A low
blood sugar will keep you awake. A very low-calorie late-night snack
might help. NOISE If you are kept awake by
noise, try soundproofing your bedroom with bookshelves and double
glazing. Or try wearing ear plugs. They take a little getting used to,
but work very well and are recommended for shift workers who have to try
and sleep during the day. Finally, it’s worth remembering that you won’t be able to get to sleep if you’re not tired. If
you’ve dealt with all these problems and you still have difficulty in
getting to sleep at night, then follow this special bedtime regime: