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Sleep, Are You Getting Enough?

Posted: Jan 01, 1970

Not a day goes by in the pharmacy that we don’t have a customer or two in Banagher totalhealth Pharmacy enquiring about solutions for their sleep problems.

A recent study by the British Sleep Society has shown that nearly 70% of respondents reported a negative change in their sleep pattern during Covid Pandemic.

As a pharmacist I cannot stress the importance of good quality sleep enough. Sleep is vital for our physical and mental well-being. The main purpose of sleep is to allow rest and repair and without this a host of problems can arise, including increase in depression and anxiety, lowered immunity to disease and even increased risk of cardiovascular disease, never mind lack of concentration and productivity in our daily lives.

The following are my top tips for sleep:

 

  1. Create a regular routine. Get up and go to bed at the same time everyday and don’t fall into a habit of lying in at the weekends.
  2. Avoid large meals in the evening, as this can cause indigestion and the body uses energy to digest the food when it should be using this time to rest. Too much fluid can lead to increased need to urinate, leading to disturbed rest.
  3. Cut down on caffeine and nicotine. Tea, coffee and cigarettes contain stimulants that wake the body and mind up and should be avoided as much as possible, especially close to bedtime.
  4. Take a hot shower or bath before bed. The drop in body temperature upon exiting helps to induce the production of the body’s natural sleep hormones such as melatonin. Epsom salts contain magnesium  that can help relax muscles and are a nice addition to a bath.
  5. Bedroom environment should be cool, quiet, and light should be eliminated. The use of smart devices in the bedroom should be avoided as the blue light stimulates the brain and shuts down the sleep response. A sleep mask can help to block out light and ear plugs can be handy in noisy environments.
  6. Pre-bed wind-down: All work activities should be stopped at least two hours before bed to allow body to relax. This allows the levels of stress hormone cortisol to reduce and mind to relax.
  7. Exercise: Emerging evidence shows that early morning exercise is important in stabilizing the body clock. Outside exercise is especially important as bright light helps to reinforce the body’s response to the natural circadian rhythm. Conversely, exercise too close to bedtime can wake the body up and cause difficulty in falling asleep.

 

There are OTC remedies available at the pharmacy to aid in the beginning of the process and these are recommended for short term use only. These include Diphenhydramine (Nytol) an antihistamine that is sedating or herbal remedies that contain Valerian, Lemon balm or magnesium that help relax the body and mind to aid in restful sleep. Check with your pharmacist before taking any of these remedies especially if you have any under-lying health conditions.

Sleep change can take time to see results, much like training at the gym, do not expect overnight results. Make the changes gradually and try to be strict with your sleep regimen to reap the benefits. Sleep is every bit as important to your health as a good diet and exercise and is one of the best gifts we can give our body and mind.

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