Self care tips
- Avoid caffeine and nicotine for at least four to six hours before bedtime
- Avoid alcohol and heavy meals before bedtime
- Regular exercise can help, but shouldn't be carried out within four hours of bedtime
- Establish a routine pattern of daytime wakefulness and night time sleepiness to train the body to sleep at night, e.g. avoid daytime naps, only go to bed when sleepy
- Ensure the bedroom environment encourages sleep, e.g. minimise noise, light and excessive heat at night
- Try having a warm bath or milky drink before bed every night
- If anxiety is the problem, write worries down to help put them to one side until morning
- Try relaxation techniques, such as deep breathing
- Sleep aids should only be used for a few days at a time.
Reflection point
What additional lifestyle advice would you give a customer suffering from insomnia?