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How To Cure Insomnia Naturally Without Medication | Get Rid Of Sleeping Problems | Best Way To Sleep Better At Night
Hey guys! This weeks video is all about insomnia and how to treat it naturally without the use of medication. I see many patients who have insomnia and most of the time they want sleeping tablets – But actually most pharmacists, GPs, nurse practitioners prefer not to recommend sleeping tablets. As insomnia can often be improved by changing your daytime and bedtime habits or by improving your bedroom environment. See your GP, Pharmacist or Nurse Practitioner if you’re still having difficulty getting to sleep after trying these techniques.
WHAT IS INSOMNIA? Insomnia means poor sleep. About one third of adults do not get as much sleep as they would like. Poor sleep can mean: • Not being able to get off to sleep. • Waking up too early. • Waking for long periods in the night. • Not feeling refreshed after a night’s sleep. If you have poor sleep, particularly over a long period of time, it can severely affect your life, as it can cause: • Tiredness (fatigue) and loss of energy in the daytime. • Poor concentration. • Loss of interest in usual activities. Irritability. • Depression and anxiety. • Inability to do things as well or as much as usual. • A worse quality of life.
WHAT IS A NORMAL AMOUNT OF SLEEP? About 6-9 hours per night is average for most adults. Most people establish a pattern that is normal for them in their early adult life. However, as you become older, it is normal to sleep less. For most people it takes less than thirty minutes to fall asleep. So, everyone is different. What is important is that the amount of sleep that you get should be sufficient for you, and that you usually feel refreshed and not sleepy during the daytime.
HOW TO SLEEP BETTER? Insomnia can often be improved by changing your daytime and bedtime habits or by improving your bedroom environment. Making small changes may help you to get a good night’s sleep. Try some of the methods below for a few weeks to see if they help. See your GP, Pharmacist or Nurse Practitioner if you’re still having difficulty getting to sleep after trying these techniques.
DAYTIME HABITS: • Set a specific time for getting up each day. Try to stick to this time, seven days a week, even if you feel you haven’t had enough sleep. This should help you sleep better at night. • Don’t take a nap during the day. • Exercise daily, but don’t exercise for at least four hours before going to bed.
BEDTIME HABITS: • Stop drinking tea and coffee for a few hours before bedtime. • Avoid drinking alcohol and smoking, particularly shortly before going to bed. • Don’t eat a big meal just before bedtime. • Don’t use back-lit electronic devices shortly before going to bed. • Don’t lie in bed feeling anxious about lack of sleep. Instead, get up, go to another room for about 20 minutes and do something else, such as reading or listening to soft music, before trying again. • Write a list of your worries and any ideas to solve them before going to bed. This may help you forget about them until the morning. • Link to relaxation techniques: https://www.nhs.uk/conditions/stress-…
BEDROOM ENVIRONMENT: • Use thick blinds or curtains or wear an eye mask if the early morning sunlight or bright street lamps affect your sleep. • Make sure your bedroom is at a comfortable temperature for sleeping. • Wear ear plugs if noise is a problem. • Don’t use your bedroom for anything other than sleeping or sex. Avoid watching television, making phone calls, eating or working while you’re in bed. • Make sure your mattress is comfortable and that you have a pillow you like, as well as adequate bedding for the time of year.
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ABOUT ME: Prescribing Media Pharmacist | Bringing Science Through New Film Every Monday | Extreme Optimist I’m a British – Persian – Iranian prescribing media pharmacist who loves science, making videos and helping people. I work in both GP surgeries and community pharmacy.
DISCLAIMER: This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Abraham The Pharmacist has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.
Finding it difficult to fall asleep, waking up early and can’t sleep again. Well, here are my top tips to get a better night’s sleep without the use of medication. Did you hear that without the use of medication? So the majority of causes of insomnia due to life events, rather than physical illness, like stress, anxiety, smoking, and drinking too much watching TV and playing on our phones before we go to bed. And these are all the kinds of things in trick our bodies into wanting to stay active rather than going to sleep. I see so many patients who have insomnia and most of them want these sleeping tablets, but actually most pharmacists, GPS and nurse practitioners tend not to recommend these. And here’s why firstly, it can be addictive. Secondly, they don’t promote restful sleep and thirdly, and not fixing the root of the problem. So here are my top tips.
Let’s begin with daytime habits. First set, a specific time to wake up and go to sleep. Every day I wake up at 6:00 AM every day and I mean, I don’t really like it. And I feel tired when I wake up. But because of this, when it’s nighttime, I fall asleep almost straight away. And it’s because your body, it loves a cycle exercise in the day. So you’re tired before you go to bed. And I was planning on filming this whilst I was jogging, but it’s really, really raining outside. Don’t work in your bedroom. So keep it just the sleeping and don’t take naps throughout the day. Now let’s move on to bedtime habits. Try not to watch TV or play on your phones whilst in bed or before going to bed. Because what it does is it reduces the melatonin reproduce, which is the hormone, which makes us feel more sleepy, avoid big meals before going to bed, avoid alcohol caffeinated, drinks and smoking, especially in the evening, as these are going to stimulate you.
So you won’t fall asleep. It’s also worth mentioning that some prescribed medicines can also interfere with your sleep. So if these symptoms suddenly come about and you’ve been prescribed something new, they speak to your pharmacist and they can check this for you. And if you have a lot going on in your life, which a lot of people do and try these calming techniques, which I’ve left a link in the description below, I think they’re really useful and it should help you sleep better. And lastly, let’s move on to bedroom environment, which I find is often overlooked. Have your bedroom at the right temperature. And the best temperature has been found to be between 15.5 degrees to 20 degrees. Use thick curtains to block out any morning sun or any light coming from streetlights. And this is the bit where I need some curtains to draw, but you don’t have any here.
And lastly use the right bedding for the time of the year. If you’re still having trouble sleeping after using all these tips and have a word, GP, pharmacist, or nurse practitioner. And that’s it for this week’s video. Thank you for watching. I hope you found this information useful and as always, please help spread the word like share and tag friends will find this information useful. Hey guys, thanks for watching. Here’s some bloopers from this week’s video, make sure to hit that, like follow or subscribe button now to stay up to date with new weekly videos. So the majority of consonants, so the majority of causes of insomnia insomnia, insomnia is a difficult word. It’s in restful sleep. And thirdly, I can’t remember what thirdly speak well to shame it doesn’t work.