THACKLEY TRUMPIT JUNE 2014 HEALTH MATTERS - DIFFICULTY SLEEPING

Health Matters - Combating Difficulty Sleeping...

By Consultant Pharmacist - Nick Parmar

Insomnia is difficulty getting to sleep or staying asleep for long enough to feel refreshed the next morning. It's difficult to define what normal sleep is because everyone is different. Your age, lifestyle, environment and diet all play a part in influencing the amount of sleep you need. 
The most common symptoms of insomnia are:
Difficulty falling asleep
Waking up during the night
Waking up early in the morning
Feeling irritable, tired and finding it difficult to function during the day.
It is important to try and identify a cause of the insomnia, that way the cause can be dealt with or avoided in order to prevent insomnia from continuing.
Before resorting to over-the-counter medication or prescription only medication, there are many lifestyle changes that can be made in order to promote healthy sleeping patterns…

Sleep hygiene

There are a variety of different practices that are necessary to have normal, quality nighttime sleep and full daytime alertness.

Why is it important to practice good sleep hygiene?
Sleep hygiene is important for everyone, from childhood through adulthood. A good sleep hygiene routine promotes healthy sleep and daytime alertness. Good sleep hygiene practices can prevent the development of sleep problems and   disorders.

What are some examples of good sleep hygiene?

The most important sleep hygiene measure is to maintain a regular wake and sleep patterns seven days a week. It is also important to spend an appropriate amount of time in bed, not too little, or too excessive. This may vary by individual. 

Good sleep hygiene practices include:

Avoid napping during the day. It can disturb the normal pattern of sleep and wakefulness.

Avoid stimulants such as caffeine, nicotine and alcohol too close to bedtime. While alcohol is well known to speed the onset of sleep, it disrupts sleep in the second half as the body begins to metabolize the alcohol, causing arousal.

Exercise can promote good sleep. Vigorous exercise should be taken in the morning or late afternoon. A relaxing exercise, like yoga, can be done before bed to help initiate a restful night's sleep.

Food be disruptive right before sleep.  Stay away from large meals close to bedtime. Also dietary changes can cause sleep problems, if someone is struggling with a sleep problem, it's not a good time to start experimenting with spicy dishes. And, remember, chocolate has caffeine.

Ensure adequate exposure to natural light. This is particularly important for older people who may not venture outside as frequently as children and adults. Light exposure helps maintain a healthy sleep-wake cycle.

Establish a regular relaxing bedtime routine.

Associate your bed with sleep. It's not a good idea to use your bed to watch TV, listen to the radio, or read.

Self-treatment of insomnia with over-the-counter (OTC) drugs is advisable only for transient or short-term insomnia. OTC products should only be used for a short period of time in   conjunction with changes in sleeping habits. Chronic use of these drugs may result in dependence on them. This creates a situation in which sleep is not possible unless the drug is used.
If lifestyle changes fail to help create a healthy sleeping pattern speak to the Pharmacist regarding other options or to discuss whether speaking to your doctor would be appropriate.