Beat Insomnia By Tonight
Beat insomnia by tonight
If you’re having trouble nodding off, you’re not alone – around 30 per cent of us suffer from sleep disorders, including insomnia.
What is insomnia?
Insomnia is a medical condition where a previously good sleeper suffers from sleeplessness for a period lasting longer than several weeks. What most of us really suffer from is from a lack of refreshing quality sleep, so you’re left feeling tired but wired.
Common causes of insomnia
Your sleep could be disturbed by an external source, like your partner snoring, but experts say we’re in the middle of sleep-debt crisis. Long work hours and a 24-hour culture means we sleep less than at any other time in recent history. This non-stop lifestyle also runs on artificial light, which confuses our circadian rhythms; our body clock interprets light to mean ‘daylight’ and adapts to the new daytime.
Stress and anxiety are also enemies of good quality sleep. Your body metabolises the stress hormone cortisol during sleep, but a shortened sleep can mean cortisol levels do not drop far enough, so you wake up still feeling stressed.
Learn to sleep better
Our quality of sleep can be improved with better ‘sleep hygiene’ habits. These include:
- Cutting down on tea and coffee. Caffeine is a stimulant that also blocks the effects of adenosine, a compound that promotes sleep, which builds up when we’re awake. Give Yogi Tea a go instead of your afternoon cuppa.
- Avoiding bright lights two hours before bedtime, including TV and computer screens, smartphones and tablets.
- Keeping your bedroom cool, dark and quiet. A room temperature around 18°C is conducive to restful sleep. Invest in blackout curtains to block out bright streetlights, while earplugs can help with noise pollution.
- Avoiding weekend lie-ins. Your body can’t store sleep, so lie-ins disrupt your circadian rhythms even further.
- Investing in a new mattress. After 10 years use, the structure will have deteriorated by up to 75 per cent!
- Setting aside 30 minutes before bed to write down your worries and To Do list. Put them away before you fall asleep.
Which are the best insomnia cures?
If better sleep hygiene hasn’t shifted your insomnia, there are a number of other potential remedies:
- Cognitive behavioural therapy (CBT) can help you understand how to alter unhelpful thoughts and beliefs, such as ‘I will never get to sleep’. Ask your GP to refer you to a CBT sleep specialist.
- Try taking 5-HTP supplements. Your body converts 5-HTP into serotonin, the ‘happy’ hormone that may have a role to play in helping you sleep more soundly.
- Finally, don’t worry if you’re not getting a full eight hours every night. If you feel refreshed when you wake up, you’ve had enough sleep.
This article has been adapted from longer features appearing in Healthy, the Holland & Barrett magazine. Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.Go BackShop online