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A pharmacist has outlined nine steps to help insomniacs across the UK get a good night’s sleep.
It comes as one in three Britons suffer from insomnia, according to NHS data, and two-thirds of teenagers (66 per cent) say poor sleep has a negative impact on their mental health.
The average recommended amount of sleep for adults is seven to nine hours per night, and children and babies sleep more: 11 to 14 hours for very young children and eight to 10 hours for teenagers.
Insomnia can come in many forms, such as difficulty falling asleep or waking up several times during the night, and many insomniacs say this causes difficulty concentrating, poor mental health, and memory loss.
George Sandhu, Deputy Superintendent of Pharmacy at Well Pharmacy, the UK’s largest independent pharmacist, has shared his expert advice for the sleep-deprived.
According to the pharmacist, some of the main factors that can cause insomnia are: noise, uncomfortable beds, alcohol or tobacco consumption, caffeine consumption, jet lag and shift work that can alter sleep patterns.
Read on to learn nine ways insomnia can be treated and where to turn if you need a short-term solution to sleep problems.
A pharmacist has shared nine steps to help insomniacs across the UK get some sleep, which comes as one in three Brits are found to suffer from insomnia (file image)
1. Establish a consistent routine
The first step to maintaining a regular sleep schedule is to go to bed and wake up at the same time every day, including weekends.
If we wake up at the same time every day, we will be able to control our circadian rhythm and will be prompted to go to sleep at the same time every night.
2. Create a relaxing sleeping environment
It’s important to keep bedrooms cool, dark, and quiet while you’re trying to sleep.
Sadhu adds: ‘Invest in comfortable bedding and consider using white noise machines, an eye mask or earplugs if necessary.
3. Practice relaxation techniques
Do relaxation exercises such as deep breathing, meditation, or progressive muscle relaxation to relax before bed.
4. Limit screen time before bed
Avoid using electronic devices such as smartphones, computers, or tablets before bed.
Sadhu warns: “The blue light emitted can interfere with the body’s natural sleep-wake cycle.”
Avoid using electronic devices such as smartphones, computers or tablets before bed (stock image)
5. Opt for relaxing activities
Sandhu encourages sufferers to engage in relaxing activities, such as reading, taking a warm bath, or listening to relaxing music to signal to their body that it is time to relax.
6. Avoid stimulants
Reduce your intake of caffeinated or sugary drinks in the hours before bedtime, opting instead for caffeine-free herbal teas or warm milk drinks.
7. Limit alcohol and nicotine
The pharmacist warns that while alcohol may initially cause drowsiness, it can disrupt sleep patterns and lead to poor quality sleep.
8. Manage stress
Use stress management strategies, such as mindfulness techniques or journaling.
Sadhu also advises “seek support from a therapist or counselor if stress is affecting your sleep.”
9. Promote healthy lifestyle habits
Highlight the importance of regular physical exercise and a balanced diet to improve overall well-being and sleep quality.
However, avoid vigorous exercise close to bedtime, as it can interfere with sleep.
10. Know when to seek help
If you continue to have trouble falling asleep or staying asleep despite trying these strategies, see your doctor for more help.
Sadhu says: ‘Your local pharmacist can offer you various options to treat stress and insomnia, such as over-the-counter medications, natural remedies and self-care tips.
“However, these should be used with caution for short-term relief, usually limited to 1 or 2 weeks.”
