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Sleeping Problems? Our Top Tips PDF Print Email
Trouble Sleeping?  Our Top Tips


Over 51% of the population have difficulty getting a good night’s sleep at times and suffer from insomnia.  Many people take medication but the effects can sometimes not last and / or have complications or side effects.


There are many natural supplements and remedies that may help.  Milky drinks at bedtime, herbal teas, a nice bath and essential oils can all help.  The avoidance of stimulants and some foods before bed is important.   The key is relaxation and clearing your mind before bed.


Write things down – keep a pen and paper nearby and write down everything you need to do, anything playing on your mind or want to remember before you go to sleep.  It is hard to get off to sleep with thoughts and worries of things you need to do tomorrow.  Once you’ve made a note they should be released from your mind.


Keep your bedroom tidy – lots of clothes lying around, books or newspapers scattered around the floor or general untidiness means you are distracted when you go to bed.  Your bedroom needs to be a relaxing and calm place to help you get a good nights sleep.


Ensure correct temperature – research has shown that the ideal temperature for sleeping is 15-20°C (60-68 Fahrenheit).  Studies have also shown that many insomniacs experience an increase in body temperature at night compared to normal sleepers and therefore struggle to fall asleep if the room is too hot.  Try turning down the heating! Which, of course, has the added benefit of saving money and energy.


Do some drawing – you might not have played with felt tips or colouring pencils since you were a child, but allow yourself to sketch or doodle in any way you like before bed and your subconscious mind will thank you for it.  Choose whatever colours you feel drawn to and allow them to swirl, twirl and make patterns on the page.  This gives your subconscious the chance to work through any outstanding business from your day and settle down for sleep.


Embrace your thoughts– don’t try and stop thinking about things, it is impossible to stop thinking completely, in fact trying this can mean you think even more!  Instead, after ensuring you have covered the points above acknowledge thoughts as they come in, allow them to float by like clouds in the sky, watch them as they float along, then just as easily allow them to drift away again.  Keep doing this and before you have realized it you will have drifted off to sleep.


Read – try reading before bed while your eyes get tired but be careful on what you choose.  Avoid anything stimulating or upsetting such as a great story you can’t put down, something harrowing or anything that will leave you pondering.  Try something general of mild interest to start with and see how you get on and increase or decrease the impact of what you read accordingly to suit what works.
Your local pharmacy is a good place to visit for advice on sleeping problems.  They stock a good range of natural remedies as well as medicines and will be able to offer friendly advice without an appointment and also advise if your problem may be more serious and you need to speak to a doctor.