One of the most common complaints I often come across from my patients is problem with sleep.

Poor sleep could affect your mood, make you become easily irritable, struggle with focusing on tasks, affects your physical health and is also associated with depression and anxiety.

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Some of the tips I provide my patients with to help them sleep without medications include:

1. Sticking to a sleep schedule: This means sleeping and waking up at the same time every day even on weekends. This helps to get you into a rhythm of consistent sleep.

2. Avoid naps in the afternoon as they can prevent you from sleeping at night. If you must, limit it to a short period in the afternoon.

3. Avoid alcohol, caffeine and heavy meals in the evening

4. Exercise daily

5. Have a quiet dark room with a comfortable pillow and mattress.

6. Avoid electronic devices about 30- 60 minutes before bed time. These cause mental stimulation and generate blue light that may decrease melatonin production- a hormone that facilitates sleep.

Adults generally need 7-9 hours of sleep.

God bless you.

Regards

Dr Blessing Ekundayo

Relationship Educator and Mental Health Practitioner