Medical Questions » Sleep Questions » Question No. 921
| Question: | I am a female aged 30, and I sleep 3 hours, or at most 4 hours, every night. I would like to take some tablets to make me sleep, but my friend said if I start with tablets now, I' ll have to take them every day. |
| Answer: | The amount of sleep needed varies dramatically from one person to another. Some require only three or four hours a day; most require seven or eight hours; others may need ten hours.
There are, of course, those who genuinely cannot get to sleep for a variety of reasons, and 15% of the population fall into this category. There are many things other than medication that can be done to ease the problem.
The simple steps that anyone can use to aid sleep include:
• Avoid exercise immediately before bed. Take time to wind down before going to bed.
• Avoid drinks containing caffeine such as tea, coffee or cola. Caffeine is a stimulant.
• Lose weight if you are obese. A slight weight loss can significantly improve sleep.
• Avoid eating a full meal immediately before bed time. Give your food a couple of hours to settle.
• If you cannot sleep once in bed, get up and read a book or watch television for half an hour before returning to bed. Never lie there tossing and turning.
• Learn to relax by attending specific relaxation classes which your doctor may recommend. Follow up by listening to relaxation tapes.
• Instead of counting sheep or worrying about your problems, focus your mind on a pleasant incident in your past (such as a holiday, journey or party) and remember the whole event slowly in great detail from beginning to end.
If all else fails, and you still find you are unable to sleep, consult your general practirioner. He or she can prescribe medications that can be taken ideally for a short time only, to relieve the problem.
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