Difficulty Sleeping

Difficulty sleeping at night can affect many people. When the mind is actively thinking through problems and difficulties it can be hard to relax enough so that body and mind are ready to sleep. Make sure that you can talk through anything that worries you with family and friends; reassurances and advice can be comforting and are certainly better than bottling up stress and worry. To enable you to have good sleep on a regular basis, it can be a good idea to try to get into some sort of routine. Have a warm, relaxing bath in the evenings, read a book; listening to music can help you 'switch off' before going to bed. Ensure that your bedroom is at a comfortable temperature and noise-free.

Try to go to bed and wake up around the same time each night and day. Your daytime routine can also help you in your quest for regular sleep. For example, making sure that you exercise and get some fresh air each day can help you sleep and is beneficial for the body's well being in general. Avoid exercising right before bed time though, it may make it more difficult to relax. Eat healthily; avoid spicy foods that might upset your digestion. Additionally, limit the amount of alcohol you drink and the amount of caffeine that you consume.Ideally these items should not be consumed after 5:00 pm. Avoid sleeping in the daytime, you may feel far too awake in the evening to get a good night's sleep.

Adapted from : Health Canada, "What to do if you can't sleep, feel lonely, are anxious or worried" 1999.