Insomnia is fast becoming recognised as a major global problem. The social and economic costs are immeasurable, and with more and more sufferers identified each year, the issue is fast becoming a major medical concern. Short-term solutions like sleeping tablets UK may provide relief, but major lifestyle changes could be needed to protect what is commonly known as “sleep hygiene”.
The effects of a lack of restful slumber may range from minor to severe, while the available solutions may be just as variable. Read on as we explore how this problem is affecting millions across the UK, who it is most likely to affect and what options are available to reverse the damage.
Understanding the Prevalence of Insomnia in the United Kingdom
It is estimated that around one-third of adults experience this condition to some extent. Of them, it is believed that approximately ten to fifteen percent suffer from chronic sleep difficulties, defined as lasting months or even years. While it often impacts women and older people, anecdotal evidence suggests that young people are more likely to suffer from sleeplessness than ever before.
Physical conditions like heat, cold or noise can be drivers, along with work/life events like shift work or even jet lag. Psychological factors are also a problem, with stress, anxiety and depression having a serious effect. As these conditions become more commonplace, so too do complaints of sleep-related issues.
The Impact of Sleeplessness
People who do not get adequate rest tend to be irritable, have poorer reaction times and find it harder to focus on specific tasks. This can have an immediate negative effect on your professional life, as well as your personal relationships. One European study, cited by the UK government, suggested that chronic sleeplessness costs the UK economy £34 billion a year.
Going from a relaxed, confident colleague to one who is likely to tear someone’s head off over a minor issue is only the most obvious way the problem of tiredness can rear its head; there are even more serious long-term effects. Studies have proven that insomnia has links to serious conditions like diabetes, obesity or even heart disease.
What Medical Treatments Are Available?
There are several approaches to resolving the issue. As with most medical conditions, a visit to a GP is the first recommended course of action. They will be able to introduce you to a range of possible solutions. Short-term, the use of medication may be the best bet. Long-term, a more comprehensive approach is likely to be necessary. It is important for patients to have an overall treatment plan in mind, when they buy zopiclone online.
The United Kingdom standard for dealing with the problem is known as CBT-I, or Cognitive Behaviour Therapy for insomnia. This includes a wide range of therapeutic techniques to gradually help develop a healthy routine. This can include restricting time in bed to only rest, or relaxing techniques like breathing exercises.
Mindfulness for Midnight Racing Thoughts
Another thing that could be beneficial is the avoidance of screens immediately before bed. The blue light given off by phone, laptop and television screens can have a detrimental effect on the brain’s ability to relax. It may be helpful to read a book or meditate in the build up to bedtime.
A relaxing activity like reading or a warm bath will help you get into a calm frame of mind so that you are ready to doze off. While meditation may seem like a new-age activity for hippies, it has been proven to have a positive effect on clearing the mind of the busy day to day thoughts that can keep you lying awake all night.
Establishing a Consistent Routine
Another oft-overlooked technique is the establishment of a regular bedtime routine. If you sometimes watch a movie or even eat your meals in bed, it will be harder for your subconscious to convince itself that it is time to crash out as soon as your head hits the pillow.
Perhaps integrating sleeping tablets UK with a fixed bedtime could be the answer. If possible, try to go to bed at around the same time each night, so you get used to a set pattern. A clean, well-made bed is also a bonus – it is a famous maxim that if you make your bed every morning, no matter how your day goes, you will come home to evidence that you accomplished at least one thing.
Other Lifestyle Adjustments That Can Promote Deep Slumber
A number of other lifestyle choices will play a role in establishing healthy restful patterns. While it may be difficult to make the time, a regular exercise routine will do wonders. This doesn’t have to mean hitting the gym. Especially as a person gets older, an activity as simple as carrying groceries or hanging out laundry will get you moving and stretching, both key to reminding the body of the need for rest and recovery.
Diet also plays a vital part. Heavy meals should be avoided for at least three hours before bedtime, and sugary snacks can cause blood sugar to spike. Caffeine should also be cut out, for obvious reasons. While alcohol may help bring on tiredness, it has a serious effect on essential REM rest.
Finding Your Own Path to Restful Nights
There is no need to go without a good night’s rest, or suffer the consequences, as there is a plethora of support and techniques available. After consulting with a doctor, sleeping tablets like Nitrazepam may be your first port of call. This should be followed up with the trial and error adaptation of the range of ideas mentioned above. Regular exercise or meditation could be exactly what you need to settle in for sweet dreams.
Before a person decides to buy zopiclone online, it is imperative that they consult with a doctor. Once caffeine and sugary foods are cut out, and a relaxing bedtime routine has been established, it is only a matter of time before you are heading off to the land of nod, night after night after night.
