Understanding life

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Did you sleep well last night? If the answer is “No”, you are in good company. Insomnia is the most common sleep disorder in the UK, with up to a third of the population affected at some stage of the lives.


Insomnia doesn’t just mean inability to drop off to sleep. Other symptoms are : waking early and not getting back to sleep, constantly interrupted short periods of sleep, or hours of wakefulness. You may feel permanently tired , anxious or irritable, and your memory and ability to concentrate may be adversely affected.


When to visit the doctor

If the insomnia is persistent, visit your doctor . sleeping pills are not the only treatment, although they may be offered as a short-term solution. If you are suffering from the emotional distress, you may be advised to see a counselor.

Self-help

First , check your bedroom is not too hot or cold , noisy or stuffy. Keep it dark, well-ventilated and quiet.

Second, check you lifestyle:

Don’t eat rich, heavy meals after 7pm. Avoid caffeinated drinks, such as tea , coffee, cola and chocolate, four hours before bed. Opt for decaffeinated coffee, chamomile tea, or warm milk. Cutting down on your liquid intake before bedtime helps avoid night-time toilet visits.


Alcohol can also be stimulating, so if you are having a night-cap, drink it two hours before bed.


Smoking stimulates adrenalin production, so cut down or give up. Reseach shows heavy smokers take longer to fall asleep, wake up more during the night and sleep more lightly.


Synchronise your body clock by getting up and going to bed at the same time every day. Avoid daytime naps .


Develop a relaxing bedtime routine. Read or listen music, then take a warm bath, adding 4~6 drops of lavender oil. Research has shown this scent may be as effective as sleeping pills .


If you really can not sleep, try some bread, rice, or milk.


Go for a daily walk. Natural light helps to regulate your biological clock, so exercise outdoors if you can.


Forget the worries of the day. Write down any worries, thoughts or questions before bed. Next ,come up with solutions. With these written down,you’ll have less to think about and sleep should be easier.

Thank you for your attention!