How do I kick sleep­ing pills?

South Waikato News - - Your Health -

Email your ques­tions for Dr Libby to ask.dr­libby@fair­fax­me­dia.co.nz. Please note, only a se­lec­tion of ques­tions can be an­swered. med­i­ta­tion can re­duce your stress and pre­pare your body for deep rest.

Avoid move­ment, es­pe­cially any­thing en­er­getic, at the end of the day as it typ­i­cally ac­ti­vates the sym­pa­thetic ner­vous sys­tem which can de­crease your mela­tonin (sleep hor­mone) pro­duc­tion and leave you feel­ing alert and awake. Leave the evenings as time to slow down and stim­u­late your sleep neu­ro­trans­mit­ters. To do this, it helps to keep the light­ing to a mim­i­mum and avoid de­vices for around 60 to 90 min­utes be­fore bed. You might like to do some light read­ing or med­i­ta­tion.

If you con­sume caf­feine, keep con­sump­tion to a min­i­mum (stick to one cof­fee if you can) and re­mem­ber that caf­feine can stay in the body for around eight hours so try to avoid drink­ing it af­ter mid­day at the lat­est. Al­co­hol is an­other sub­stance to be mind­ful of. It tends to make you feel sleepy but of­ten re­sults in a 2-3am wake up call, dis­rupt­ing some of the deep­est sleep stages you will have through the night.

You might also find it help­ful to plan your up­com­ing day be­fore you go to bed to stop you wak­ing up through the night think­ing about that thing you for­got to sched­ule in your diary and to have pen and pa­per be­side the bed in case you wake up with a thought that can then be ad­dressed in the morn­ing.

Join Dr Libby for her Sort Your Sleep New Zealand tour, for more in­for­ma­tion or to pur­chase tick­ets visit dr­libby.com

123RF

Most peo­ple have ex­pe­ri­enced the frus­tra­tion of a sleep­less night re­gard­less of whether it’s an on­go­ing is­sue or not.

Newspapers in English

Newspapers from New Zealand

© PressReader. All rights reserved.