How can I get a good night's sleep?

Many people have difficulty in sleeping, For some, it is possible to find the root of their problem, but for others, there seem to be no apparent reason. These common causes include for disrupted sleep:

• Addiction to alcohol, tobacco or caffeine.
• Intake of recreational drugs such as ecstasy.
• Depression, anxiety, or stress.
• Taking medications, ie. antidepressants or steroids or withdrawing from such medications.
• Traumatic life events, a bereavement or redundancy.
• Having jet lag or doing shift work.
• Being unwell, including being in pain.
• Snoring that interferes with your breathing (sleep apnoea), or a partner snoring.

Some tips for sleeping well:

• Keep to a regular routine at bedtime, ie. go to bed at the same time each night and get up at the same time the next day, even on weekends.
• Be relaxed before going to bed; . have a warm bath or perhaps listen to a relaxation tape.
• Get regular exercise, but finish your exercise routine a few hours before going to bed as your body needs time to cool down. A cool body temperature is essential for good sleep.
• Finish eating a light meal around 2-3 hours before bedtime so that you feel comfortable. Avoid spicy foods; and do not drink too many fluids in the evening so that you don't need to go to the toilet during the night. (drink plenty during the day to avoid dehydration, ie. 6-8 glasses of water a day.)
• Eat a banana before you go to bed - it contains an amino acid called tryptophan which is thought to convert into a calming and sleep-inducing chemical in the brain called serotonin.
• If you wake up in the night, get up and do something to distract yourself such as reading, until you feel sleepy again.
• Make sure the room you sleep in is quiet and comfortable and that you're not being disturbed by noise. Also check about you mattress and pillows. You may try a black-out blind, and may be a fan during the summer.
• Avoid caffeine (tea, coffee, chocolate), alcohol, and nicotine, especially in the evenings. These are stimulants which can keep you awake. Try camomile tea - a traditional sleep-inducing remedy.
• If you are not sleeping due to a condition such as depression, talk to your GP who will be able to give you advice or prescribe drugs such as antidepressants; or you may need counseling.