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Reviewed by Dr Stephen Collins, GP and Dr Michael Sharpe, senior lecturer in psychological medicine
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Do we need the same amount of sleep throughout our
lives?
We spend a great deal of our lives sleeping. Infants sleep
practically 24 hours a day.
Small children take frequent naps. Youngsters and teenagers
sleep about eight or nine hours each night, while most adults can make do with
seven to eight hours, sometimes less.
Many elderly people need fewer hours still, perhaps five to six,
and also tend to be lighter sleepers.
Why do elderly people sleep less?
Elderly people may not need to, or be able to sleep as much as
younger people. This could be because they lead a relatively inactive
lifestyle, or they may also be getting more sleep during the day.
What is insomnia?
The term insomnia refers to an inability to fall asleep or to
remain asleep for an adequate length of time. This may causes chronic tiredness
that badly affects your daily life.
This said, it is important to stress that virtually everybody
has problems sleeping at some time or other.
Stress,
depression and worry
are well known causes of insomnia. Illness is another possible cause,
especially if there is pain or discomfort.
What precautions should you take when using sleeping
pills?
There are many types of sleeping pill available. However, it is
important not to use
sleeping pills too often. This is
because your body becomes dependent on the medicine, and eventually you will
find it very difficult to stop taking the tablets.
You may also need to take more and more to achieve the desired
effect, because your body becomes tolerant. They may also leave you feeling
drowsy and lethargic in the morning.
Good advice for people with insomnia
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Exercise often helps you sleep, but avoid exercising shortly
before you go to bed.
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Write down your worries rather than fret about them while
you're trying to sleep.
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A warm bath before bed can help.
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Try not to eat large meals before bedtime.
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Drinking alcohol may also disturb your night's sleep,
though a small night-cap can help you to fall asleep in the first
place.
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Cut down on drinks containing caffeine (coffee, tea, cocoa, and
cola), especially late at night.
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Make sure you have a comfortable bed. The bedroom itself should
be well ventilated and cool and as dark and quiet as possible.
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Don't go to bed until you feel tired.
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Sex just before bedtime can both promote and impede sleep. Men
may sleep well after sex, whereas women may liven up.
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Read a book until you feel dozy. Get up again if you are not
able to sleep within half an hour. Sit down, read the paper, listen to some
music and go back to bed half an hour later.
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Get up at the same time every morning. Set the alarm and get
out of bed quickly, even if you have had a late or sleepless night. This way,
at the end of the day you'll probably feel tired and sleepy at just the
right time. If you do this for a sufficient number of days, you will
successfully adjust your inner clock and get tired when you need to.
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For long trips by bus or plane, it might be worth taking a
sleeping pill if you expect to have problems sleeping. This should be a
fast-working pill with a limited effect - about five or six hours. You will
need to consult your GP to get a prescription.
Many people find herbal remedies get them off to sleep better
than other treatments - for example using passiflora, valerian or lavender
aromatic oils as aromatherapy can aid relaxation prior to sleep. These are more
difficult to prove with scientific study - but may reward personal
experimentation.
Most people can overcome their insomnia by following the advice
above. If this doesn't work, consult your GP.
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Based on a text by Dr Per Grinsted, GP and Dr Carl J Brandt
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Last updated 02.06.2005
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