Insomnia the inability to obtain sufficient sleep; difficulty in falling or staying asleep; sleeplessness
“It is estimated that 1 in 3 of us will suffer from insomnia at some point in our lives”
Signs and symptoms
- Finding it hard to fall asleep
- Lying awake at night
- Waking up several times during the night
- Waking up early and not being able to go back to sleep
- Still feeling tired when you wake up
- Feeling tired and irritable during the day
Tips on tackling Insomnia – Things to AVOID
- Smoking – Cigarettes contain nicotine which is a stimulant and can make it harder for you to fall asleep
- Caffeine – This is also a stimulant so avoid coffee and other caffeinated drinks before you sleep
- Heavy meals & alcohol – Eating too much or drinking alcohol right before you sleep can interrupt your sleep pattern
- Vigorous exercise before bed – It’s important to stay active however, strenuous exercise before you sleep can keep you up
Tips on tackling Insomnia – Things to DO
- Relaxation exercises – To help your mind and body relax, try meditating or listening to some calming music
- Having the right sleep environment – Avoid disruptions at night by ensuring light, temperature and noise are at a suitable level
- Comfortable bed – Ensure you’ve got the right mattress that is comfortable to sleep on
- Regular sleep hours – Try sleeping and waking at roughly the same time everyday to help your body create a routine
Some over the counter medications can make it harder for you to fall asleep and cause sleep disturbances. It’s always a good idea to check the ingredients listed or speak to your pharmacist. Here are two examples:
Caffeine – Found in some pain medications
Pseudoepherdrine – Found in certain decongestant medications
