Oh! the powers of nature. She knows what we need, and the doctors know nothing~ Benvenuto Cellini
Sleep problems affect a large percentage of working adults in Nigeria.
Not being able to sleep is troublesome and can interfere with the quality of your waking hours; concentration and productivity at work; as well as interpersonal relationship with family and friends. It is therefore imperative, that you pay special attention to improving the quality and quantity of your sleep.
I have compiled this article to help you review your “sleep hygiene” (a term used to denote what you do before and during your sleep) and suggest ways to overcome any sleep problems you might be encountering now.
Check out the following tips:
One
Go to bed and get up the same time every day, including weekends and holidays.
Two
Avoid napping during the day, because this interferes with your ability to get to sleep a night.
Three
Exercise during the day, preferably before dinner, for at least half an hour (a brisk walk will do). Finish exercising 2-3 hours before bedtime, this allows your body to “wind down”
Four
Avoid heavy meals within 2 hours of bedtime, and avoid going to bed too hungry (a light snack may help if you eat dinner early in the evening).
Five
Avoid liquids within 2 hours of bedtime, especially if you need to get up in the night to urinate.
Six
Reduce caffeine and nicotine (both stimulants) as much as possible.
Seven
Avoid heavy alcohol consumption before bedtime, as it can cause middle-of –the- night wakefulness.
Eight
Create a bedtime routine to help yourself “wind down” at the end of the day. Avoid vigorous physical or mental activity, stimulating TV shows, or computer use, loud music, bright lights, etc. Turn the lights lower, take a warm bath or shower, listen to soft music.
Nine
Don’t try to force yourself to sleep. If you are unable to fall asleep within 15-20 minutes, get up and do a relaxing activity such as meditating.
Ten
Using relaxation techniques at bedtime can help relax tense muscles and calm a racing mind. Try relaxation breathing, positive visualization, or progressive muscle relaxation.
Eleven
Don’t do anything in bed except sleep and sex. Bill paying, watching TV, eating, reading, and so on will develop a habit of wakefulness in bed. Turn off the TV in your bedroom at bedtime.
Twelve
Use a “white noise” generator if you have a noisy sleeping environment. Try a fan, a machine that generates ocean or forest sounds, or a ticking clock to mask background noise. Ear plugs also may help.
Thirteen
Darken your sleep environment by using blinds, curtains, or shades. Turn off lights except for a night light, if desired. Darkness helps cue the brain to sleep.
Fourteen
Keep your room temperature slightly cool to promote deeper sleep. Too much warm or too cold a room will cause wakefulness. Layers of blankets in winter may work better than one heavy blanket and be more easily adjusted to temperature needs.
Fifteen
Check for mattress comfort, since mattresses wear out over time. Turn your mattress over if there is a “valley” in it, and if needed, purchase a new one or get a topping for it.
Sixteen
If your partner is a restless sleeper, snores, or has markedly different sleep needs or schedule, consider sleeping in separate beds or separate rooms.
Seventeen
If pain is causing sleeplessness, using an over the counter analgesic such as paracetamol or aspirin (contraindicated in peptic ulcer) is more appropriate than sleeping pills.
Eighteen
Sex (when physically and emotionally satisfying) can help sleep.
Nineteen
Don’t be afraid of insomnia, the less you fight, resist, or fear sleeplessness, the more it will tend to go away.
Twenty
Some medications can cause insomnia. If you develop sleeplessness and are taking medication, especially if the problem develops shortly after beginning a new medication, consult your physician or pharmacist.
Twenty one
Consult with a physician before taking any herbal or “natural” remedies for insomnia, especially if you are taking other medications. Over the counter sleeping aides should be used only infrequently or for a brief period of time. If you are using them regularly, consult with a physician to determine if they are the underlying condition contributing to your insomnia.
Hope you enjoyed it. If you do please leave a comment.
Do have a lovely night sleep.
