The accumulated negative effects of night after night of sleeplessness are substantial. They include psychological strain, resulting in increased susceptibility to mental illnesses comorbid with sleep deprivation such as depression and anxiety. They also include functional impairment.

The short-term symptoms and effects are listed below:

-Struggling to fall asleep at night
-Struggling to stay asleep throughout the night/ waking up frequently during the night
-Waking up feeling tired
-Daytime drowsiness, lethargy and fatigue
-Problems concentrating and staying focused
-Daytime napping
-Increased clumsiness and decreased coordination
-Social introversion
-A decline in work performance
-A decrease in regular energy levels
-Mental illness such as depression and anxiety

Sleeping pills in the UK as well as a variety of positive sleep habits are the two primary treatments for long-term sufferers of insomnia.

“Sleep Hygiene”: Positive Habits which Improve Sleep

According to sleep specialist, Dr Ameera Naidoo, sound sleep is highly sensitive to certain routine lifestyle habits:

“Your mind responds to everything, like a sponge designed to absorb mental stimuli. That is why it is so important that you adjust certain lifestyle habits in order to relax the mind at night if you struggle to fall asleep. These habits are collectively referred to as “sleep hygiene” among sleep specialists. Just as you follow regular cleanliness habits in order to maintain bodily hygiene, so too should you diligently attend to the mind’s ability to shut down and sleep soundly at night by following several simple, yet crucial, daily practices.”

The following is a list of the most important sleep hygiene practices. These should be used in conjunction with pharmaceutical sleep medication for the best results in treating insomnia.

1.) Follow your internal “body clock”. The body has its very own in-built body clock which regulates the sleep-wake cycle through sleep hormones such as melatonin. Most bodily processes are synchronised to this 24-hour clock. The key to enjoying regular sound sleep is to work with your body, not against it. This can be done in the following ways:
- Wake up at the same time each day. This reinforces the “clock”, enabling your body to adjust to a regular routine.
- Only go to bed when you are truly tired. Ignoring tiredness, or pre-empting it, can disrupt the body’s sleep cycle, preventing sleep.
- Make sure to get early exposure to morning light. This helps to regulate the body’s circadian rhythm.

2.) Make sure your bedroom is a positive sleep environment. This includes using a mattress that is most comfortable for your individual preferences. Cool, dark and quiet environments are generally best so make sure to have air conditioning, light-proof curtains and ear plugs (if you live in a noisy place).
Lastly, only use your bedroom for sleep and sex. If you use it for working, socialising, and watching TV as if it is a second lounge, your mind will associate it with activity and struggle to feel sleepy when you are in it.

3.) Avoid certain substances which interfere with sleep. While many smokers claim cigarettes make them feel relaxed, tobacco is in fact a stimulant which accelerates a person’s heart rate and increases blood pressure. Caffeine is also a stimulant and should be avoided several hours before bedtime.
Finally, while alcohol often appears to be a sedative, helping to increase feelings of drowsiness and sedation, it actually acts as a stimulant as it is digested during sleep. This results in frequent awakening during the night and feeling tired upon waking in the morning.

4.) Relax your mind before bedtime with a soothing pre-sleep routine. There are many activities which can help to induce sleepiness. Taking a warm bath, reading in bed, meditation or listening to calm music with your eyes closed can all help to aid sleep.

5.) Other general lifestyle habits include:

- Exercise regularly, but not too close to bedtime as your body needs time to wind down afterwards.
- Do not engage in mentally stimulating activity before bedtime. Avoiding all screens is generally best for this.
- Avoid taking afternoon naps and if you do, make sure they are maximum of 30 minutes long.

Buy Sleeping Pills Online in the UK

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