Sleep, elusive sleep
March 23rd, 2009 | 
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By Cindy Pan and Leah Hechtman
March 22, 2009 12:00am
DIFFICULTY in falling asleep is a fairly common problem with around one in five people suffering from poor quality or quantity of sleep at some point in their lives.
To re-establish healthy sleep habits try to wake up at the same time each morning, avoid napping and go to bed around the same time every night. Minimise caffeine intake, especially after 4pm.
Excessive alcohol can also cause sleep disruption and decreased deep sleep.
Avoid exercising or eating large meals in the hours before bed and try to establish a regular bedtime routine that helps you wind down, such as having a bath or listening to soothing music.
Sleeping pills should be avoided as far as possible, so talk to your doctor first about whether short term or occasional use of sleeping medication would be appropriate in your case. – Dr Cindy Pan
The vicious cycle of insomnia is awful. Insomnia is often the end stage of longstanding exhaustion and stress, and indicates the body needs repair.
The first priority is to establish a regular sleeping routine. Literally forcing yourself to wake at the same time each day will promote regulation of your sleep-wake cycle.
Even though it is hard at first, get up at sunrise and go for a walk!
Avoid foods that contain tyramine, such as citrus fruits, red wine, cheese and chocolate, as well as alcohol, caffeine and tobacco.
Foods rich in the amino acid tryptophan, such as turkey and tuna, help induce sleep. Useful herbal remedies include chamomile, valerian and passionflower. – Leah Hechtman
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