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Are YOU struggling to sleep? Pharmacist reveals nine simple steps to help insomniacs get some shut-eye
A pharmacist has has outlined nine steps to help insomniacs across the UK get a good night's sleep.
It comes as one in three Brits are found to be suffering from insomnia, according to data from the NHS, with a whopping two-thirds of teens (66 per cent) saying poor sleep has a negative impact on their mental health.
The average amount of recommended sleep for adults is between seven to nine hours a night, with children and babies sleeping more - ranging from 11 to 14 hours for very young children to eight to ten hours for teenagers.
Insomnia may present itself in many forms, like finding difficulty in falling asleep or waking up several times during the night - and many insomniacs say this leads to difficulty concentrating, poor mental health and memory loss.
George Sandhu, Deputy Pharmacy Superintendent from the UK's biggest independent pharmacist, Well Pharmacy, has shared his expert advice for the sleep-deprived.
According to the pharmacist, some of major factors that can cause insomnia are: noise, uncomfortable beds, drinking alcohol or smoking, consuming caffeine, jet lag and shift work that may disrupt sleeping patterns.
Read on to learn of nine ways your insomnia could be treated, and where to turn to should you need a short-term solution to sleep problems.
A pharmacist has shared nine steps to help insomniacs across the UK get some shut-eye - which comes as one in three Brits are found to be suffering from insomnia (stock image)
1. Establish a consistent routine
The first step to maintaining a regular sleep schedule is 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 can the circadian rhythm and be prompted to go to sleep at the same time every night.
2. Create a relaxing sleep environment
It's important to keep bedrooms cool, dark, and quiet while trying to sleep.
Sadhu adds: 'Invest in comfortable bedding and consider using white noise machines, an eye mask or earplugs if needed.
3. Practice relaxation techniques
Engage in relaxation exercises like deep breathing, meditation, or progressive muscle relaxation to unwind before bedtime.
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 participate in calming activities such as reading, taking a warm bath, or listening to soothing music to signal to your body that it's time to wind down.
6. Avoid stimulants
Reduce the intake of caffeinated or sugary drinks in the hours leading up to 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 induce drowsiness, it can disrupt sleep patterns and result in poor-quality sleep.
8. Manage stress
Utilise stress management strategies such as mindfulness techniques or journaling.
Sadhu also advises to 'seek support from a therapist or counselor if stress is affecting your sleep.'
9. Promote healthy lifestyle habits
Emphasise the importance of regular physical exercise and a balanced diet in enhancing overall well-being and sleep quality.
However, avoid vigorous exercise close to bedtime as it may interfere with sleep.
10. Know when to seek help
If you continue to have difficulty falling or staying asleep despite trying these strategies, consult your doctor for further assistance.
Sadhu says: 'Your local pharmacist can offer various options for treating stress and insomnia, such as over-the-counter (OTC) medicines, natural remedies, and self-care advice.
'However, these should be used cautiously for short-term relief, typically limited to 1 to 2 weeks.'