It is quite normal to occasionally experience difficulty falling or staying asleep, so this need not be alarming. Consult this PDF if you frequently struggle to go to sleep at night or if you wake up in the middle of the night or too early in the morning, a condition sometimes referred to as insomnia.
SLEEPING PATTERNS
The average amount of sleep for most people each night is 7 to 8 hours, while many people require far more sleep than others. There is nothing wrong, for instance, if you only get 5 to 6 hours of sleep at night. The occasional sleepless night is also not harmful; you will make up for it by sleeping longer the next night. On the other hand, extended periods of insufficient sleep or sleep that is frequently interrupted can be detrimental to both your physical and mental well-being.
SLEEPING PILLS
Your doctor might recommend sleeping pills if you have any trouble falling asleep at night. These are especially helpful if you have trouble falling asleep because of pain from an illness or injury, or from mental stress, such as the aftermath of a loss.
Which medication is used?
Nowadays, almost all sleeping pills that are prescribed come from the benzodiazepine family, sometimes known as hypnotics or anti-anxiety medications. These medications are all safer than the barbiturates that were previously administered.
How do sleeping pills function?
All sleeping pills function in some way by reducing brain activity. In other words, the sleep you obtain while using a sleeping pill is abnormal and can leave you feeling less rested than you would after a typical night’s sleep. When you quit taking sleeping drugs, you could have vivid nightmares and disturbed sleep as your brain returns to normal.
Do sleeping medicines present dangers?
It’s doubtful that modern sleeping drugs will hurt you right away. The danger with benzodiazepines is that prolonged usage of more than a few weeks may result in psychological dependence, making it challenging to fall asleep without them. So it’s a good idea to talk to your doctor about the alternatives.
The following safety precautions should always be followed by anyone who uses sleeping pills:
- Never exceed the dosage that your doctor has advised.
- Never drive or operate machinery while under the influence of sleeping pills.
- Never consume alcohol within two hours of or within eight hours after taking sleeping pills.
- Never give anyone else your sleeping pills, especially kids.
- Never leave your medications on your nightstand since you run the risk of taking an extra dose while half asleep.
AVOIDING SLEEP DEPRIVATION
Try not to stress about it if you find that you have trouble falling asleep as soon as you go into bed; worrying will just make things worse. Even if all you do is unwind or sleep for a few hours, you’ll probably get enough sleep. The following advice might be useful.
- To ensure that your body needs to rest because it is exhausted, try to engage in some type of physical activity during the day. A few hours before going to bed, take a brief, easy stroll outside.
- A light snack and a warm milky beverage before bed may make you feel sleepy. However, a full stomach makes it difficult to fall asleep. Avoid going to bed within three hours of eating a big meal.
- Avoid excessive drinking.
- Taking a warm bath can be relaxing. Invigorating showers might not be the best idea.
- People frequently get sleepy from reading that is not related to work or study.
- Make sure you are comfortable and not too hot or chilly. Most people can sleep better in a room that is between 16 and 18 °C. (60 to 65°C).
- Make your surroundings as sleep-friendly as you can. Check to see if there are any noisy pipes or dripping faucets.
- A cozy mattress will be helpful.