According to the CDC, one in five adults suffer from a degree of insomnia. Insomnia is a debilitating condition that can result in daytime fatigue, weight gain, reduce the immune system, increase risk of cardiovascular disease, and deterioration in mental health.
Although it is tempting to rely on medications to solve the problem. Many common prescription medicines including, Zopiclone and Temazepam aren’t always the best long term solution.
Sleeping pills disrupt the sleep cycle, it increases the amount of medium depth sleep but, inhibits the deepest sleep (REM sleep). For this reason it is not uncommon to have a reasonable length sleep on the pill but not feel very restored in the morning.
Sleeping pills are also addictive. They can cause dependency and rebound insomnia if you rely on them for a long period of time.
Sleep Hygiene is a collection of habits that can help you fall asleep easily, and maintain a good quality sleep. Here are some lifestyle do’s and don’ts.
- Stick to a regular schedule – sleep and wake up at a similar time each day.
- Exercise regularly, but avoid rigorous exercise within 2 hours of sleep.
- Get plenty of natural light during the day.
- Make sure your bedroom is not cluttered.
- Remove cellphones and TVs out of the rooms.
- Take warm shower before sleep.
- Have caffeine after 1 pm.
- Drink more than 2 units of alcohol before you sleep.
- Eat large meals.
- Look at bright screens and monitors in the evenings
- Have day time naps.
Need more help for better sleep? Book an appointment with one of our experienced clinicians!