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The amount of sleep required to feel
rested and restored varies from person to person and alters over a
lifetime. Some people might thrive on 5 hours a night while others are
exhausted with less than 10. People generally require less sleep as they
get older. If you feel as though you’re not getting enough sleep, pay
attention to simple details first. Make sure that your sleeping place is
at the right temperature and that it’s comfortable. Block out any noise
or light pollution. Don’t expect to sleep for hours at night if you took
a long nap during the day. Pay attention to ‘sleep hygiene’, which
involves winding down and settling into a bedtime routine. Many drugs
and foodstuffs will interfere with a good night’s rest, especially
alcohol. Give it up completely. Avoid eating or drinking anything within
an hour of going to bed.
If your problem is falling off to sleep, try a few strategies. Are
you really tired? If you’re not, then accept it and do something
enjoyable and relaxing while still in bed. Listen to a dreary radio
station or read a boring book. Is your body exhausted but your mind
racing away? Practise simple relaxation techniques like tensing and then
relaxing large muscle groups. Concentrate on your breathing – breathe in
for a count of 4 and out for 6. Refuse to mull over problems – instead
send your mind on a journey to a peaceful memory and let it stay there.
Don’t panic about your failure to sleep – it only makes things worse.
Remember that no-ones dies from a lousy night’s sleep. Accept that you
are going through a bad patch and that it will pass. Think how
productive you are compared to your friends who are all unconscious.
Do not start taking medication for insomnia. You will not die from
sleep disruption, but you will certainly suffer side-effects from your
medication and will not be dealing with the root cause of your insomnia.
It will recur with a vengeance when you stop
your medication. Better to ride it out.
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