Difficulty sleeping: Home Doctor & Self Therapy

Many people have difficulty sleeping, either because they find it hard to get to sleep at night or because they wake early and cannot get back to sleep. Adults need 7–8 hours of sleep, on average, but people need less as they get older, and elderly people may need as little as 5–6 hours. An occasional sleepless night won’t do you any harm, although you may feel tired the next day. More persistent sleep disturbances are often due to stress, anxiety, or depression and may leave you continually tired, irritable, and unable to concentrate. Physical symptoms such as pain, breathing problems, and hot flashes, and some medicines, can also disturb sleep.

See your doctor first

Make an appointment to see your doctor if:
● You feel depressed
● Physical symptoms are preventing sleep

What you can do yourself

There are several things you can try to make it easier to get a good night’s sleep.
● Go to bed and get up at the same times each day. Even if you are tired, don’t take naps during the day.
● Don’t eat a heavy or rich meal less than 3 hours before you go to bed. Avoid coffee, tea, cola, alcohol, and smoking. If you are hungry, eat a cookie or a banana. Drink a glass of warm milk half an hour before bedtime.
● Use practical measures to help you get over your sleep difficulties (see PRACTICAL TIPS, below).
● Try an herbal remedy that promotes sleep (see NATURAL REMEDIES, below)
● If you’re feeling tense, practice relaxation exercises shortly before bedtime. Soak in a warm bath. Lavender oil (see NATURAL REMEDIES, below) may be helpful.
● Taking a sedative antihistamine may relieve a temporary sleep problem (see DRUG REMEDIES, below).

PRACTICAL TIPS

Managing sleeplessness Try these tips, and keep using them until they begin to work.
● Stop working at least an hour before bedtime and read a book or listen to relaxing music. Keep your bedroom quiet, dark, and not too hot or cold.
● If you can’t fall asleep within 30 minutes, get up, go into another room, and read. Don’t watch TV.
● If your head is buzzing with tasks for the next day, keep a notepad by your bed and jot them down.

NATURAL REMEDIES

Herbal sleeping remedies: Tinctures or pills containing valerian, passionflower, or chamomile may help promote restful sleep.
Lavender oil is a traditional sleep remedy. Try inhaling it, or adding it to a warm bath before bedtime.
Using lavender: Try putting a bag of dried lavender or some drops of lavender oil on a tissue inside your pillowcase.