One of the best selling medicines today is a sleep remedy. Ten per cent of the entire population report they are suffering from insomnia, and take more than 20 – 30 minutes to fall asleep. This is insomnia at its worst. How can you improve your quality of sleep?
The following does not represent medical advice. If you are taking any prescribed medicine consult your Doctor or physician before making any changes
- Lifestyle and behavior changes can work as well as or better than medicines in helping you fall asleep and stay asleep.
- Have a timer on your television if you need to watch it to help you fall asleep
- Minimise your light exposure – dim lighting or no lighting in your bedroom helps signal your body that it is time to go to sleep
- Minimise your exposure to caffeine in all its forms – soda, hot chocolate, and brewed coffee being the most popular forms (restrict your intake to 250mg caffeine per day maximum)
- If you are suffering from anxiety or stress, and when you lie down to fall asleep you can’t turn your brain off, try a meditation exercise to calm your mind 30 minutes prior to getting into bed.
- Alcohol consumption may help you fall asleep but it will keep you in light sleep rather than deep restorative sleep, and can dehydrate you and wake you in the middle of the night
- Make sure the temperature in your bedroom is in the median range – not too hot or cold, and ensure the bedcovers are neither heavy or too light – this will enable you to sleep through the night without waking up every few minutes to adjust the bedclothes or the thermostat
About Robin Wright-Thurnley
Robin is an Associate Coach at Phoenix Relationship Coaching where he guides men towards achieving their dreams of lasting love.