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Getting a good night’s sleepGetting a good night’s sleep

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Most people have difficulty getting a good night’s sleep at some stage in their lives. People often look to sleeping tablets to help them sleep. However, it is now realised that using these medicines for more than a few days at a time can cause major problems. It is usually better to deal with sleep difficulties using non-drug methods.

Sleeping tablets

Sleeping tablets disturb the natural rhythm of your sleep, so the sleep is not as deep or restful. They also cause side effects, such as drowsiness, dizziness, memory loss and poor concentration. The side effects often continue into the next day, particularly in seniors, and sometimes make people more likely to have falls and other problems. Sleeping tablets can be addictive, and coming off them becomes harder the longer you take them. In addition, most people develop a tolerance to them after a few days, so they need increasingly larger doses to make them sleep. Talk to your GP if you have been taking sleeping tablets for a while and want to come off them.

Non-drug tips

In the long term, overcoming sleep difficulties using non-drug methods is usually more successful than using sleeping tablets. The tips below have helped many people overcome insomnia, so it might be worthwhile trying some of them if you are having difficulty sleeping.

During the day

  • Maintain a regular routine for meals, chores and activities.
  • Spend 30–60 minutes outdoors in the late afternoon or early evening. Regular exposure to sunlight at this time will help you become sleepy in the late evening.
  • Avoid having a daytime nap.
  • Be as active as possible during the day.

In the evening

  • Do 20–30 minutes of light exercise, such as walking or stretching, early in the evening. Exercise tends to make you sleep more deeply 4–6 hours later.
  • Avoid drinks containing caffeine, such as coffee, tea, cola and cocoa, for at least 5 hours before bedtime. Caffeine makes it difficult to get to sleep and stay asleep.
  • Avoid alcohol near bedtime. Alcohol will help you get to sleep more quickly, but it will also make your sleep lighter and more disturbed, and you will wake up more easily.
  • Relax and get ready for sleep by winding down with an hour of television, reading or listening to music before bedtime.
  • ‘Switch off’ from the day’s activities and problems. If necessary, make a list of all the things on your mind, and decide to deal with them the next day.
  • If you have trouble ‘switching off’ at night, learn a relaxation technique and practice it before using it to help you get to sleep.
  • Make sure your bed and bedroom are not too hot nor too cold.
Cartoon of person in bed sleeping

At bedtime

  • Develop a bedtime routine (warm bath, snack, clean teeth, etc) and carry it out every night. Your body will learn to recognise that it is time for sleep.
  • Go to bed only when you feel ‘sleepy’.
  • Don’t read or watch television in your bedroom.
  • Enjoy relaxing in bed even if you don’t fall asleep immediately.
  • If you can’t fall asleep or get back to sleep, think of pleasant things.
  • Get up at the same time each morning.

MedicinesTalk is a free quarterly newsletter for consumers written by consumers about using medicines wisely. Subscribe to the hard copy version using our online ordering system, or write to MedicinesTalk, National Prescribing Service Limited, PO Box 1147, Strawberry Hills, NSW 2012.

Date published: 2004-09-01 00:00:00

Reasonable care is taken to provide accurate information at the date of creation. This information is not intended as a substitute for medical advice from a qualified health professional. Health professionals should rely on their own expertise and enquiries when providing medical advice or treatment. Where permitted by law, NPS disclaims all liability (including for negligence) for any loss, damage or injury resulting from reliance on or use of this information. Read our full disclaimer.

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