Sleep has become another casualty of the current crisis.
Due to prolonged stay-at-home orders, many people’s usual pattern of rising in the morning has been broken. Experts warn that it’s likely to have a detrimental effect on our sleep, and pose a major risk to our long-term health and wellbeing. Addressing insomnia has never been more important.
Every single day, patients of all ages ask for our help to sleep better. For some, the problem is getting to sleep, or waking up in the middle of the night and not being able to get back to sleep. For others, it’s poor sleep quality as they find themselves waking up consistently each night.
What are some things people can do in isolation to improve their sleep?
- Get on a schedule – Plan out your day to day activities and chores around our house. It helps establish a rhythm and by the time you go through your checklist, it’s easier for your mind to switch off.
- Eat the right amount and at the right time – Sleeping on a grumbling empty stomach can be distracting, but so can an overly full belly. Avoid big meals before bedtime. If you’re hungry right before bed, eat a small healthy snack (such as an apple with a slice of cheese or a few whole-wheat crackers) to satisfy yourself until breakfast.
- Have a nighttime ritual – Bedtime rituals from childhood like reading a storybook and getting tucked into bed every night helped lull you to sleep. Even as an adult, having a set of bedtime rituals can have a similar effect. Try drinking a glass of warm milk, taking a relaxing bath, or listening to calming music to unwind before bed.
- Limit screen time in the evening – Take some to unwind without the help of technology. Put down your phone and switch off your television.
- Don’t force it – Don’t stay in bed to toss and turn. Get up and do something else till you feel sleepy again.
- Discuss melatonin with your doctor – Melatonin, a natural hormone already present in our bodies which regulates sleep and in turn may assist in dealing with stress and anxiety. You may want to try melatonin for sleep if you still have difficulty sleeping. Consult a doctor about the benefits and risks of taking melatonin based sleeping aids.
- Use sleep supplements – We have worked on a special supplement formula over the last year. A GABA based sleep aid called Heathershaw’s Insomnia Relief Formula. GABA or (gamma-Aminobutyric acid) is a calming neurotransmitter that promotes the production of the hormone Melatonin, that regulates sleep. Our formula is natural & non-addictive, unlike prescription sleep medications. It is available for a try without a prescription.
If you or anyone you know is struggling with a sleep disorder, please ask for help. Feel free to call us on (03) 9509 7912 or visit us at 153 Burke Rd, Glen Iris VIC 3146 or contact us on our website. We’d be happy to provide you with advice.
Note – The product referred to in this blog may not be right for you. Always consult your pharmacist and read the label, including warnings and instructions for use, before consumption. Vitamin and mineral supplements should not replace a balanced diet.