Understanding Insomnia

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We have a selection of case studies, examples, comments and frequently asked questions on related 'Adelaide Insomnia', 'Adelaide Sleep Deprivation' and 'Adelaide Sleeping Disorders' subjects.

Should you feel you need to contribute to this page, please feel free to comment on the subject in the box below...

Adelaide INSOMNIA

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Sleep Deprivation - Prevention

In order to get a good night's sleep, there are some simple measures that you can take to help:

Set a specific time for getting up and going to sleep each day. Stick to these times, seven days a week, even if you feel you haven't had enough sleep. This will gradually train your body to sleep at night.

* Only ever go to bed when you are feeling tired and sleepy.

* Try to create a bedtime routine, such as a warm bath and warm milky drink every night. These activities will then be associated with sleep and will cause drowsiness.

* Do not take a nap during the day.

* If the early morning sunlight or bright street lamps affect you sleeping, use thick blinds, curtains or wear an eye mask to create a dark environment.

* If noise is a problem, wear ear plugs.

* Do not use the bedroom for anything other than sleeping or sex. Do not watch television, make phone calls, eat, or work while you are in bed.

* Rather than worrying about things while you are trying to get to sleep, write a list of your worries and any ideas you have to solve them; then forget about it until the morning.

* Avoid or limit tea, coffee, chocolate, and cold remedies containing caffeine.

* Avoid drinking alcohol and smoking as these are also stimulants. Alcohol may make you sleepy at first but will wake you up when the effects have worn off.

* Don't eat a big meal or spicy foods just before bedtime. A small snack that contains tryptophan (a natural sleep-promoting amino acid) may help, such as turkey, banana and fish. A warm drink of milk before bedtime may help too.

* Keeping fit will generally help you to have a good night's sleep. Take daily exercise at least 4 hours before you are planning to go to bed as this will give your body temperature a chance to cool down.

* Make sure you have a comfortable mattress, a pillow you like, and adequate bed covers for the time of year. For example, a quilt for winter.

* If it takes longer than 20 or 30 minutes to get to sleep, do not lie in bed becoming anxious about sleeping. Instead, get up and go to another room for a short period and do something else such as reading or watching television, then try again.

* Don't watch the clock as this will only make you anxious. For example, 'it's 2.30 I've got to be up at 6.30'.

Try these methods for at least 3 - 4 weeks so that you break your usual sleep patterns.

Be aware that you may feel tired during this period so you must take extra care when you are driving or operating machinery etc.

When you are asleep for the majority of the time you are in bed, try going to bed 15 minutes earlier, but make sure you get up at the same time.

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Sleep Deprivation - Prevention

In order to get a good night's sleep, there are some simple measures that you can take to help:

Set a specific time for getting up and going to sleep each day. Stick to these times, seven days a week, even if you feel you haven't had enough sleep. This will gradually train your body to sleep at night.

* Only ever go to bed when you are feeling tired and sleepy.

* Try to create a bedtime routine, such as a warm bath and warm milky drink every night. These activities will then be associated with sleep and will cause drowsiness.

* Do not take a nap during the day.

* If the early morning sunlight or bright street lamps affect you sleeping, use thick blinds, curtains or wear an eye mask to create a dark environment.

* If noise is a problem, wear ear plugs.

* Do not use the bedroom for anything other than sleeping or sex. Do not watch television, make phone calls, eat, or work while you are in bed.

* Rather than worrying about things while you are trying to get to sleep, write a list of your worries and any ideas you have to solve them; then forget about it until the morning.

* Avoid or limit tea, coffee, chocolate, and cold remedies containing caffeine.

* Avoid drinking alcohol and smoking as these are also stimulants. Alcohol may make you sleepy at first but will wake you up when the effects have worn off.

* Don't eat a big meal or spicy foods just before bedtime. A small snack that contains tryptophan (a natural sleep-promoting amino acid) may help, such as turkey, banana and fish. A warm drink of milk before bedtime may help too.

* Keeping fit will generally help you to have a good night's sleep. Take daily exercise at least 4 hours before you are planning to go to bed as this will give your body temperature a chance to cool down.

* Make sure you have a comfortable mattress, a pillow you like, and adequate bed covers for the time of year. For example, a quilt for winter.

* If it takes longer than 20 or 30 minutes to get to sleep, do not lie in bed becoming anxious about sleeping. Instead, get up and go to another room for a short period and do something else such as reading or watching television, then try again.

* Don't watch the clock as this will only make you anxious. For example, 'it's 2.30 I've got to be up at 6.30'.

Try these methods for at least 3 - 4 weeks so that you break your usual sleep patterns.

Be aware that you may feel tired during this period so you must take extra care when you are driving or operating machinery etc.

When you are asleep for the majority of the time you are in bed, try going to bed 15 minutes earlier, but make sure you get up at the same time.

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People suffering from insomnia should try to tackle the problem and avoid taking sleeping tablets if possible, according to the latest Treatment Notes, published by Which? today.

Up to one in seven adults regularly suffers from insomnia and many rely on hypnotic drugs as a solution. The Drug and Therapeutics Bulletin information advises that sleeping tablets do not work well in the long run and can cause problems, including next-day hangover effects and dependence.

Adelaide - INSOMNIA

Scroll below... For more Adelaide INSOMNIA Case Studies, Examples and Frequently Asked Questions

Adelaide Insomnia continued...

Adelaide INSOMNIA

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Sleep Deprivation - Prevention

In order to get a good night's sleep, there are some simple measures that you can take to help:

Set a specific time for getting up and going to sleep each day. Stick to these times, seven days a week, even if you feel you haven't had enough sleep. This will gradually train your body to sleep at night.

* Only ever go to bed when you are feeling tired and sleepy.

* Try to create a bedtime routine, such as a warm bath and warm milky drink every night. These activities will then be associated with sleep and will cause drowsiness.

* Do not take a nap during the day.

* If the early morning sunlight or bright street lamps affect you sleeping, use thick blinds, curtains or wear an eye mask to create a dark environment.

* If noise is a problem, wear ear plugs.

* Do not use the bedroom for anything other than sleeping or sex. Do not watch television, make phone calls, eat, or work while you are in bed.

* Rather than worrying about things while you are trying to get to sleep, write a list of your worries and any ideas you have to solve them; then forget about it until the morning.

* Avoid or limit tea, coffee, chocolate, and cold remedies containing caffeine.

* Avoid drinking alcohol and smoking as these are also stimulants. Alcohol may make you sleepy at first but will wake you up when the effects have worn off.

* Don't eat a big meal or spicy foods just before bedtime. A small snack that contains tryptophan (a natural sleep-promoting amino acid) may help, such as turkey, banana and fish. A warm drink of milk before bedtime may help too.

* Keeping fit will generally help you to have a good night's sleep. Take daily exercise at least 4 hours before you are planning to go to bed as this will give your body temperature a chance to cool down.

* Make sure you have a comfortable mattress, a pillow you like, and adequate bed covers for the time of year. For example, a quilt for winter.

* If it takes longer than 20 or 30 minutes to get to sleep, do not lie in bed becoming anxious about sleeping. Instead, get up and go to another room for a short period and do something else such as reading or watching television, then try again.

* Don't watch the clock as this will only make you anxious. For example, 'it's 2.30 I've got to be up at 6.30'.

Try these methods for at least 3 - 4 weeks so that you break your usual sleep patterns.

Be aware that you may feel tired during this period so you must take extra care when you are driving or operating machinery etc.

When you are asleep for the majority of the time you are in bed, try going to bed 15 minutes earlier, but make sure you get up at the same time.

*******************

*************************

*************************

*******************

Sleep Deprivation - Prevention

In order to get a good night's sleep, there are some simple measures that you can take to help:

Set a specific time for getting up and going to sleep each day. Stick to these times, seven days a week, even if you feel you haven't had enough sleep. This will gradually train your body to sleep at night.

* Only ever go to bed when you are feeling tired and sleepy.

* Try to create a bedtime routine, such as a warm bath and warm milky drink every night. These activities will then be associated with sleep and will cause drowsiness.

* Do not take a nap during the day.

* If the early morning sunlight or bright street lamps affect you sleeping, use thick blinds, curtains or wear an eye mask to create a dark environment.

* If noise is a problem, wear ear plugs.

* Do not use the bedroom for anything other than sleeping or sex. Do not watch television, make phone calls, eat, or work while you are in bed.

* Rather than worrying about things while you are trying to get to sleep, write a list of your worries and any ideas you have to solve them; then forget about it until the morning.

* Avoid or limit tea, coffee, chocolate, and cold remedies containing caffeine.

* Avoid drinking alcohol and smoking as these are also stimulants. Alcohol may make you sleepy at first but will wake you up when the effects have worn off.

* Don't eat a big meal or spicy foods just before bedtime. A small snack that contains tryptophan (a natural sleep-promoting amino acid) may help, such as turkey, banana and fish. A warm drink of milk before bedtime may help too.

* Keeping fit will generally help you to have a good night's sleep. Take daily exercise at least 4 hours before you are planning to go to bed as this will give your body temperature a chance to cool down.

* Make sure you have a comfortable mattress, a pillow you like, and adequate bed covers for the time of year. For example, a quilt for winter.

* If it takes longer than 20 or 30 minutes to get to sleep, do not lie in bed becoming anxious about sleeping. Instead, get up and go to another room for a short period and do something else such as reading or watching television, then try again.

* Don't watch the clock as this will only make you anxious. For example, 'it's 2.30 I've got to be up at 6.30'.

Try these methods for at least 3 - 4 weeks so that you break your usual sleep patterns.

Be aware that you may feel tired during this period so you must take extra care when you are driving or operating machinery etc.

When you are asleep for the majority of the time you are in bed, try going to bed 15 minutes earlier, but make sure you get up at the same time.

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Snoring solutions

In a survey by the British Snoring and Sleep Apnoea Association, 54% of people have had their holidays adversely affected by snoring and 20% have been banished to the bathroom because of the noise.

It is not only an embarrassment for sufferers but a test of endurance for family and friends.

What is snoring?

Snoring affects around 3.5 million people in the UK. It is an anatomy problem involving the soft tissue at the back of the throat and causes the emission of sound from the airway during sleep.

What causes snoring?

Snoring occurs when the soft palate tissue at the back of the throat relaxes too much, obstructing the entrance to the throat. As air tries to pass through, the soft palate vibrates and produces the snoring sound.

The problem may get worse with age but one of the main causes is size and body shape. People with short wide necks are most prone to snoring because the muscles around their windpipe can't support the fat around it when the person is asleep. As a general rule, anyone with a collar size of 16.5 inches or more is likely to snore.

Adelaide - INSOMNIA

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We hope these have been helpful and look forward to your comment contribution...

Resources: medic8.com/healthguide | shef.ac.uk/counselling | sleepcouncil.com/SleepAdvice | headacheexpert.co.uk/insomnia-and-headaches

medicalnewstoday.com | circlecity.co.uk/sleepdesk | insomniacs.co.uk | bbc.co.uk/science/humanbody/sleep |

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