Top Tips To Say Goodnight To Insomnia Without Using Medication | 1 In 3 Adults Have Some Difficulty Sleeping!
Blog post by Abraham The Pharmacist
Did you know that ONE in THREE adults have some difficulty sleeping?
Hey guys! This weeks video is all about insomnia and how to treat it naturally without the use of medication. 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.
I recommend that you speak with 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;
- 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.
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.
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.
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 (i.e. stay off your social media channels - put your smartphone down!);
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/?
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;
Your bedroom is your BEDroom! 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.
About Abraham The Pharmacist:
Abraham is a British - Persian - Iranian prescribing media pharmacist who loves science, making videos and helping people. He works in both GP surgeries and community pharmacy. You can follow him at:
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 healthcare professional for diagnosis and treatment of medical conditions.