Insomnia: 11 Steps to a good night’s sleep

From southcoastherald.co.za

If you struggle to sleep, you are not alone!

According to an article in the Doctors’ Book of Home Remedies,  insomnia (not being able to sleep) ranks right behind the common cold,  stomach disorders and headaches when it comes to reasons people book doctor’s appointments.The book also offers some advice on how to drift off to the Land of Nod a little quicker:

• Keep to a schedule – seven days a week – this helps set your body’s internal clock. Make sure you get up and retire at the same time, every day.
• Listen to your body – as we age, our bodies need less sleep. And remember, what is enough sleep for one person may not be enough for someone else.
• Set aside a ‘quiet time’ before bed – allow your body and mind to unwind before attempting to fall asleep.
• Keep your bed for sleeping – don’t work, watch TV or use your phone.
• Avoid caffeine after 4pm – remember, nicotine and alcohol are also stimulants.
• Eat a light snack – enjoy a piece of fruit or a warm milky drink, but avoid sugary snacks.
• Set the mood – make sure your bedroom is at a comfortable temperature and nice and dim. Block out any stray light from things such as cell phone chargers or air conditioning units.
• Get some exercise – a walk around the block before bedtime might be just the ticket.
• Sex it up – it’s a pleasurable and physically and mentally relaxing was of preparing for sleep.
• Soak it up – try grandma’s remedy – a nice, warm bath.
• Use technology – earplugs, eyeshades, air conditioners and electric blankets can all help keep you comfortable enough to drift off to sleep.

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