Between 13 and 33 per cent of our population has regular difficulty either getting to sleep or staying asleep, according to a recent article in the Australian Medical Journal.
Though the report does not divide sufferers into gender groups, women are likely to be well-represented in this figure.
Here are some suggestions from the Women’s Health Centre on WebMD to help you improve your sleep, and beat insomnia.
Wake up at the same time each day.
Sticking to a routine is important for insomniacs – this habit trains your body to associate particular times with ‘sleep time’. Even though it’s enticing to kip for longer into the mornings on weekends, adhere to the same wake-up time each day of the week.
Eliminate stimulants
Caffeine can stay in your system for hours after it’s touched your lips. It can also cause you to wake from sleep – so don’t indulge in coffee or cola in the hours (or even afternoon) leading up to bedtime. Similarly, drinking alcohol before bed can disrupt sleep. Try an herbal tea instead.
Limit naps
While napping can sometimes deliver an energy boost, it can also confuse your body’s sleep clock. Again, keep sleep times consistent and beware of daytime naps – they can affect the quality of your overnight sleep later on.
Avoid evening exercise
Exercising just before bed can rev up your body, so get your sweat on at least three hours prior to sleep. Regular exercise aids the quality of your sleep, so don’t ditch it altogether!
Worry on paper
Keep a
journal of ‘worries’. Yes, really. Rather than pondering the things that cause you anxiety while you’re trying to sleep, get it all down on paper before bed – that way your mind is quiet and clear when snooze time arrives.
Have you tried any other strategies for insomnia? Did they work?