Huffington Post Blog – 10 Things Before Sleeping Tablets

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Dr Nerina Ramlakhan, Sleep Therapist

31st July 2014 – Huffington Post Blog – 10 Things to Try Before You Go to Your Doctor for Sleeping Tablets by Dr Nerina Ramlakhan

Researching and practising sleep techniques with patients has led me to realise that there are a host of practical, highly effective and sustainable strategies that one can adopt, helping avoid a trip to the doctor. And, as any doctor will tell you, sleeping tablets won’t work forever anyway. A vital part of my work is to help restore confidence – confidence on the part of the ‘sufferer’ that they can in fact sleep again and without pharmaceutical assistance.

Here are ten tried and tested strategies that I have been recommending for years, which have helped patients learn how to sleep again:

  1. Eat breakfast every day within 30-45 mins of rising – this especially applies if…
  2. Stay well hydrated – there are conflicting stories about hydration and sleep…
  3. No more than 200-300 mg of caffeine/day – this is the equivalent of 3 strong cups of…
  4. The electronic sundownswitch off all technology an hour before you…
  5. Never check the time if you wake during the night – it is completely normal to wake during the night but…
  6. White noise – this is especially good for sensitive sleepers who…
  7. Learn how to breathe optimally – to sleep well you need to breathe well…
  8. Learn how to power nap – power napping during the day can actually help you to…
  9. If you can’t sleep then rest – not being able to sleep is horrible (and bad for your health) but…
  10. Go to bed feeling grateful – there are many well-validated studies that show…

Practice these techniques for at least 21 days for maximum benefit.

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