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Sleep is essential, enabling the body to repair the wastages of the day and to replenish energy. People vary in their requirements, but a good working minimum is eight hours for an adult – children need longer, and the elderly need perhaps only five or six hours. Sleeplessness is common, but often due to simple causes. First make sure your best chosen bed similar to pull out bed is comfortable. Expense on a good mattress is well repaid. Bedclothes should be warm but not heavy; in this respect a duvet is useful. Bonuses include easier bed-making for back sufferers and reduced house dust for asthmatics. The room should be ventilated, never draughty, and as quiet as possible.
Try to relax when you go to bed. It is no use taking the worries of the day to bed and expecting sleep. Put your worries aside, make yourself comfortable, and make a conscious effort to relax. Don’t go to bed angry or anxious. Plan the next day ahead before retiring so worry does not keep you awake. Sniffing scents like lavender or spiced apples can relax you and cut stress before bedtime. Stay away from spicy foods, which can upset the stomach. Don’t drink alcohol. Its sleepy effect often wears off just hours later. Understanding sleep deprivation effects can also motivate you to prioritize a calming nighttime routine and make better choices for restful sleep.
People require less sleep as they grow older and should not worry if they find that they are sleeping less. Winston Churchill is an example of a man who is said to have taken little sleep but nevertheless achieved great things and lived to a great age. If bereavement or anxieties are making the sleepless hours a misery, see your doctor who may be able to treat the underlying cause or prescribe a mild non-habit forming sedative. Retired people often like an hour or two’s rest after lunch and then stay up later. In some instances worrying over insomnia has a more serious effect than the complaint!
Insomnia
Inability to sleep is a tiring condition. It becomes common with age. For those troubled by sleeplessness, heavy meals and stimulating drinks such as tea or coffee should be avoided at night. Insomnia due to worry can often be cured by getting up, having a biscuit and/or milky drink, and returning to bed more comforted. A long walk late in the evening is a good way of winding down. (Here a dog comes in handy!) Often simple remedies such as covering eyes over to keep out the light or, if noise prevents sleep, several types of earplugs may be helpful. A hot bottle to cold feet can do the trick. Thinking happy thoughts, a sexless cuddle of one’s mate or intercourse can work, but possibly a holiday, away from it all, is best. Some people find sitting up supported by pillows or using an extra pillow helps, unless they happen to have any neck trouble. A well-made bed is important; if the sheet is not wrapped to cover the blankets, the latter can tickle the face and prevent sleep. If all mentioned tips do not cure the condition, consult a doctor.
