Men’s health Insomnia
Your guide to good sleep
Insomnia is thought to affect a third of British people at some point in their lives. Here’s what you can do if you’re affected
If you often find it hard to sleep well, you may have insomnia. There are several signs of insomnia, including:
• Not being able to get to sleep easily
• Waking up several times during the night
• Waking up early and not being able to get back to sleep
• Feeling tired when you wake up and during the day
There may be lots of reasons why you’re not getting the amount of sleep you need. You may be experiencing stress, anxiety or depression, for instance. Or your sleep environment may not be helping (too much noise, a bedroom that’s too hot or too cold and an uncomfortable bed can all cause sleep issues). Other things that may cause
insomnia include alcohol, caffeine and nicotine. Certain health issues are linked with insomnia too, including chronic pain, snoring, an overactive thyroid and restless legs syndrome.
Tips for better sleep There are lots of changes you can make that may help you get a better night’s sleep. These include trying to avoid drinking tea, coffee, alcohol or
smoking for at least six hours before bedtime. Also try not to eat a big meal late at night or exercise too close to bedtime, as they may also interfere with your sleep. Try to stick to your regular sleeping
hours and go to bed and wake up at the same time every day. That means you shouldn’t have a lie-in, even at weekends, and not nap during the day. If you tend to use your smartphone or other digital devices at night, try not to look at them just before going to bed, because according to the NHS the bright light can make you feel more awake. Another change you could make
would be to establish a regular relaxation routine during that last hour before turning in – read a book or listen to some calming music, for instance.
And try to make sure your bedroom isn’t too hot or cold, as well as dark and quiet (consider using earplugs if noise keeps you awake and wearing a sleep mask if your bedroom isn’t very dark).
Should you see your GP? If your insomnia is affecting your daily life and self-help measures haven’t worked, your GP may be able to help you discover what’s causing your insomnia. One of the treatments you may be offered is cognitive behavioural therapy, which aims to change the thoughts and behaviours that stop you sleeping well. Doctors rarely prescribe sleeping pills
for insomnia these days, and if they do they only last a few days or weeks at the most. That’s because sleeping pills can have side effects, and you can become dependent on them.
How your pharmacist can help
As well as giving you advice about getting a better night’s sleep, your local Careway pharmacist may also recommend an over-the-counter sleeping aid to use as an occasional and temporary measure. These aids include gentle natural herbal formulations designed to help you
sleep and tablets containing antihistamines (antihistamines are medicines most often used to treat allergies, but some types can also cause drowsiness). If you decide to take a sleeping aid, follow your pharmacist’s instructions
about how to take them – and how often – and remember they may make you feel drowsy the next day. Your pharmacist will also advise you that you should avoid drinking alcohol while taking antihistamine-based sleeping aids.
50 All About health
Try to stick to your regular sleeping hours and go to bed and wake up at the same time every day
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