How much sleep do we need?
Most adults need between seven and eight hours' sleep each night, although we're all different. Some people find they can manage on just three hours. The amount we need reduces as we age. The elderly, therefore, need less sleep and often find their night's sleep is broken, especially if they've taken a nap during the day.
Remedies
There are many remedies for sleep problems, some more effective than others. The most important thing is to have a good bedtime routine, as this helps to prepare the mind for sleep.
Other things you might like to try include:
- Going to sleep and waking up at the same time every day, whether you're tired or not.
- Making sure the environment is right for sleep. Your bedroom should be the right temperature and not too noisy. Don't have a television in the bedroom.
- Getting some moderate exercise each day, such as swimming or walking.
- Avoiding stimulants such as caffeine in tea and coffee before going to bed. Try a milky drink instead.
- Avoiding too much alcohol. This induces unnatural sleep, so although you may fall asleep easily, you'll almost certainly wake up during the night.
- Not eating or drinking a lot late at night - keep supper to the first half of the evening. (An American study looked at what sort of foods people used to get them off to sleep. They found that foods said to increase levels of the brain chemical serotonin might help. The most effective was banana muffins.)
- Trying relaxation techniques before going to bed, such as yoga, hypnosis or simply listening to music.
If you can't sleep, don't lie there worrying about it. Get up again and do something relaxing such as reading or watching television.
Some complementary therapies and medicines may also help with insomnia.
If your sleep problem persists, see your doctor. He or she may be able to refer you to a local sleep disorder clinic, which will investigate your problem in depth, although there may be a long waiting list.
This article was last medically reviewed by Dr Trisha Macnair in August 2005.
First published in November 1997.
Depression and SAD News:
Depression - Title: Depression
Category: Diseases and Conditions
Created: 12/31/1997
Last Editorial Review: 6/12/2008
Holiday Safety and Health Tips - Title: Holiday Safety and Health Tips
Category: Health Facts
Created: 11/22/2006
Last Editorial Review: 11/22/2006
Seasonal Affective Disorder (SAD) - Light Up The Blues - Title: Seasonal Affective Disorder (SAD) - Light Up The Blues
Category: Doctor's Views
Created: 4/19/2005
Last Editorial Review: 11/7/2006
Seasonal Affective Disorder: Types of Depression - Title: Seasonal Affective Disorder: Types of Depression
Category: Cleveland Clinic Second Source
Created: 11/3/2005
Last Editorial Review: 11/28/2005
How to Choose a Doctor - Title: How to Choose a Doctor
Category: References
Created: 6/17/2005
Last Editorial Review: 8/9/2005
Depression - Title: Depression
Category: Cleveland Clinic Second Source
Created: 1/31/2005 5:39:00 AM
Last Editorial Review: 7/20/2005
Doctor: Checklist to Take To Your Doctor's Appointment - Title: Doctor: Checklist to Take To Your Doctor's Appointment
Category: References
Created: 7/13/2005
Last Editorial Review: 7/14/2005
Mental Health: Questions to Ask When Choosing a Provider and Doctor - Title: Mental Health: Questions to Ask When Choosing a Provider and Doctor
Category: Doctor's Views
Created: 6/3/2005
Last Editorial Review: 6/3/2005
Doctor: Getting the Most from Your Doctor's Appointment - Title: Doctor: Getting the Most from Your Doctor's Appointment
Category: References
Created: 5/13/2005
Last Editorial Review: 5/13/2005
Light Therapy for SAD - Title: Light Therapy for SAD
Category: Mental Health
Created: 10/2/2002
Last Editorial Review: 2/7/2005
Brain structure examined in mood disorder research (New Haven Register) - NEW HAVEN ? The size of a small part of the brain that apparently plays a big role in memory and mood disorders is influenced by variations in a blood-vessel gene, Yale researchers have found, suggesting new ways to understand and treat depression, bipolar disorder and other mental illnesses.
Asian-Caucasians face mental disorder risk (UPI) - DAVIS, Calif., Aug. 19 (UPI) -- Biracial Asian-Americans are twice as likely as monoracial Asian-Americans to be diagnosed with a psychological disorder, U.S. researchers said.
Cardiff sheds light on bipolar disorder (NewsWales) - Bipolar Disorder may be linked to the control of the activity of brain cells, according to a new genetic study led by scientists at Cardiff, the Broad Institute of Massachusetts Institute of Technology and Harvard University.
Study links genetic traits to bipolar disorder (Reuters via Yahoo! News) - Two genes that influence the activity of nerve cells in the brain may play a key role in a person's risk for bipolar disorder, marked by dramatic swings from depression to manic behavior, researchers said on Sunday.
Study links genetic traits to bipolar disorder (Canada.com) - Two genes that influence the activity of nerve cells in the brain may play a key role in a person's risk for bipolar disorder, marked by dramatic swings from depression to manic behavior, researchers say.
Post-traumatic stress in soldiers ?increases risk of heart attacks? (The Herald) - Military veterans suffering from post-traumatic stress disorder are more than twice as likely to die prematurely from heart attacks than soldiers who have not been exposed to psychological damage as a result of military service, according to a major new US study.
New sleep lab to benefit shift-workers (News-Medical-Net) - Two specialist laboratories opening night at the University of Sydney will shed light on the impact of sleep and circadian disruption in medical disorders and shift-workers, and the neurobiological mechanisms underlying substance abuse and depression.
The Pill for Severe Premenstrual Symptoms (Psych Central) - A new clinical trial using a popular low-dose contraceptive could uncover a more effective treatment for the 5 to 10 percent of women who suffer from premenstrual dysphoric disorder (PMDD). PMDD is much more severe than premenstrual syndrome, or PMS. The disorder interferes with a woman?s ability to function effectively several days out [...]
Genes identified for bipolar disorder? (KABC-TV Los Angeles) - A just released study may have identified genes that play a key role in developing bipolar disorder.
Depression: illness, not weakness (CBC Montreal) - More than three million Canadians will experience a major bout of depression at some point in their lives, according to the Canadian Mental Health Association.
All content within WomensHealthOnly.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. WomensHealthOnly.com is not responsible or liable for any diagnosis made by a user based on the content of WomensHealthOnly.com website.
|
