Page 19 - (DK) Home Doctor: Providing practical advice on home treatments

COMMON CONDITIONS: GENERAL SYMPTOMS 17

Difficulty sleeping

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 also Stress, pp.20–21; Feeling depressed, pp.22–23.

See your doctor first
PRACTICAL TIPS
Make an appointment to see your doctor if:
● You feel depressed Managing sleeplessness Try these
tips, and keep using them until they begin to work.
● Physical symptoms are preventing sleep
● 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.
What you can do yourself ● If you can’t fall asleep within 30 minutes, get up,
go into another room, and read. Don’t watch TV.
There are several things you can try to make
● If your head is buzzing with tasks for the next day,
it easier to get a good night’s sleep.
keep a notepad by your bed and jot them down.
● 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
NATURAL REMEDIES
before you go to bed. Avoid coffee, tea, cola,
alcohol, and smoking. If you are hungry, eat a Herbal sleeping remedies (see p.184)
cookie or a banana. Drink a glass of warm milk Tinctures or pills containing valerian, passionflower,
half an hour before bedtime. or chamomile may help promote restful sleep.
● Use practical measures to help you get over Lavender oil (see p.185) is a
your sleep difficulties (see PRACTICAL TIPS, right). traditional sleep remedy. Try inhaling it, or
adding it to a warm bath before bedtime.
● Try an herbal remedy that promotes sleep
(see NATURAL REMEDIES, right). Using lavender
Try putting a bag of
● If you’re feeling tense, practice relaxation
dried lavender or
exercises (see pp.20–21) shortly before bedtime. some drops of
Soak in a warm bath. Lavender oil (see NATURAL lavender oil on
REMEDIES, right) may be helpful. a tissue inside
your pillowcase.
● Taking a sedative antihistamine may relieve a
temporary sleep problem (see DRUG REMEDIES, right).

DRUG REMEDIES
Seek further medical advice
Antihistamines (see p.178) Sedative types
Arrange to see your doctor if you still cannot are useful for treating short-term insomnia.
sleep after trying the measures given above.