Medical Q&As

Insomnia

My problem is insomnia. I have tried everything bar sleeping tablets. I am now at the point that I hate going to bed at night. I do not sleep during the day so overall I am getting approx 3 to 4 hours sleep in any 24-hour period. Any suggestions?

Try to establish a regular routine of going to bed at the same time each night. Also try to rise from bed at the same time each morning even if you have not slept well. The time before bed should be “wind down” time so avoid too much stimulating activity such as an exciting television programme. Avoid alcohol before going to bed and don’t drink tea, coffee or soft drinks containing caffeine. A warm bath before bedtime might help you to relax. Don’t smoke before sleeping. If you are restless get up out of bed and read for a short while and return to bed when you are sleepy. If you have tried all of these measures a mild sleeping tablet taken for a few days might be enough to re-establish your normal sleep pattern.