HACKS TO BEAT insomnia
REBOOT YOUR BODY CLOCK WITH THESE SIMPLE SLUMBER STRATEGIES
Getting enough sleep every night so we can meet the joys and challenges of the day ahead is crucial. But for one in three Aussies who suffer with insomnia, sleep is a constant battle.
Psychologist Dr Moira Junge from the Sleep Health Foundation says while most people will experience sleeplessness at some point, insomnia is far more common among women than men, and your chances of being affected increase after menopause.
Insomnia can also disrupt your natural sleep cycles, “which play a major role in whether you wake up feeling refreshed or fatigued”, adds sleep expert Dr Carmel Harrington.
While treatment options will vary depending on the cause of the issue, there are steps you can take to help get your shut-eye back on track…
1 START A SLEEP DIARY
Keep track of how well you sleep each night to pinpoint any activities that might prevent you from getting rest. “Record the times you go to bed and wake up, how much caffeine and alcohol you drink, any emotional stress you have, what exercise you do, and list the medications you take,” says Dr Harrington. Review your diary at the end of the week to see if anything stands out that you may be able to change for better rest.
2 GET A MEDICAL CHECK-UP
Sometimes insomnia can be related to an underlying medical condition. In addition to diseases that can cause chronic pain, such as arthritis and fibromyalgia, breathing problems such as asthma, emphysema and sleep apnoea may be to blame.
“We know sleep apnoea is more common after menopause, so it should be investigated as part of a medical exam in your 50s,” Dr Harrington adds.
Other treatable medical conditions linked with insomnia include those such as anxiety, reflux, restless legs syndrome and abnormal thyroid function.
3 STICK TO A SCHEDULE
If you’ve been battling insomnia for years, it may take months to reset your sleep cycle. But you can help it along by making one small change every couple of days.
“Shift your sleep cycle by about 15 minutes a day and then maintain it for about three days before shifting it again,” Dr Harrington advises. You can do this by going to bed earlier and waking earlier.
“Eventually, you’ll find you go to sleep more easily and wake up on time naturally,” she says.