Using sleeping pills is not the best approach to solve sleep problems.It is better to endure few nights of sleeplessness than to resort to sleeping pills.However using it may be inevitable in certain situations but should not be used beyond few days.
Excessive use can disturb the body’s ability to return to natural sleep, they make the body lazy.The drugs are habit forming and can be harmful.
However the following tips will aid good sleep:
• Maintain good nutrition
• Minimise liquid intake before bedtime
• Expose yourself to sunshine during the day
• Avoid exercise at least three to four hours before bedtime
Reduce stress levels
• Keep a regular sleep schedule
• Keep other activities out of the bedroom e.g. family time, work and TV.
• Talk about what is troubling you long before bed time
• Record things that are bothering you in a journal before sleeping
• Maintain a comfortable temperature in your bedroom
• Take your time getting ready for bed
• Go to bed earlier
• Avoid forcing yourself to sleep. Don’t go to another room to read or watch TV, waiting there until you feel sleepy.
• Reduce noise levels (IF POSSIBLE, separate yourself from a snoring partner after having a nice time together at night. You must have discussed this together and agreed on what suits the two of you)
• Listen to a calming music
• Read a relaxing book
• Get a massage from your partner
• Combine sex and sleep (Good sex enhances sleep)
• Monitor the drugs you are taking in case any of them has sleep-hindering side effects
• Avoid caffeine, alcohol or nicotine or any other stimulant before bed time• Limit the use of sleeping aids or pills