Dealing with insomnia

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Insomnia is an extremely common condition, but fortunately it is also one that is relatively easy to remedy. Dr Paula Franklin offers some tips that...

Insomnia is an extremely common condition, but fortunately it is also one that is relatively easy to remedy. Dr Paula Franklin offers some tips that should soon have you back in the land of nod.

Dr Paula Franklin is the assistant medical director at BUPA.

When you tick off the risk factors for insomnia, it may be no surprise to learn that many licensees don't get much sleep at night.

Alcohol, smoke, irregular hours and stress can all make it difficult for people to fall or stay asleep.

Depression, recreational drugs and some medicines can also sometimes be to blame. Insomnia is extremely common, but, fortunately, in most cases it is only temporary. There's also a lot you can do to help yourself find your way back into the land of nod.

First let's tackle the biggy, alcohol. It's difficult to get away from the stuff, and I'm not suggesting you stay clear of it. However, it's a stimulant, so don't drink it within four hours of bedtime. If you reach for the Optic after closing at night, the drink may feel soothing, but it has the opposite effect during the night. It may help you get to sleep, but it will then disturb your rest, not least because you'll need the loo in the "wee" small hours, leaving you tired and grumpy in the morning.

Another stimulant to avoid before bed is caffeine. Don't drink cola or high-energy drinks behind the bar - reach for apple or orange juice. Stock up on decaffeinated teas and coffees or try herbal drinks. That old favourite, a milky drink before bed, really does help you unwind.

While on the issue of stimulants, insomnia is yet another reason to stop smoking. It can affect your breathing, and perk you up when you least need it.

Lingering smoke in the bedroom can stop you getting a good night's sleep. If you live above the bar, keep connecting doors shut and ensure there is no draft - or poorly thought-out ventilation systems - causing smoke to drift into your room.

Keep your bedroom well ventilated - and also watch the temperature. Make sure that the quilt or covers aren't making you too hot and stuffy. Both can affect the quality of your sleep. Some experts say that darkness is an essential element of a good sleep, so it's probably a bad idea to switch on the light if you do wake up. Light tends to persuade your mind that it's daytime and gets your body going ready for the day. Although it can be difficult, you're better off laying in the dark and trying to relax. If outside lights distract you, try blackout blinds.

Now that you've got your cup of hot milk and you've modified the bedroom, you're ready to adopt a healthy sleep habit. Going to sleep at a regular time trains your body to switch off. So try and keep to the same bedtime and routine whatever hours you're on duty and on your nights off. If you want a solid night's sleep, don't be tempted to catnap during the day. In your job, you will finish late, so don't rush the winding down process after the doors have shut. The average person needs eight hours sleep so you might need to avoid early mornings.

Try turning down the jukebox towards the end of the evening session, or switching the tape to something laid back and relaxing. It's no fun trying to sleep with a buzzing head.

Physical exercise during the day helps you sleep at night but it also gives you a temporary burst of energy, so don't do anything strenuous last thing at night.

Establish a quiet bedtime routine, like a relaxing shower or bath. Don't try and catch up with paperwork or re-stock shelves.

If you've already got into a pattern of poor sleep, you may find that over-the counter sleeping remedies or herbal medicines can help - but they could make you groggy the next day. A number of medicines can affect sleep, so if you're on medication talk to your doctor and see if there are alternatives that will help you get a better night's kip.

Sleep well!

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