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Various studies worldwide have shown the prevalence of insomnia in 10%–30% of the population, some even as high as 50%–60%. It is common in older adults, females, and people with medical and mental ill health.
With the additional stress of covid, lockdown and homeschooling it’s little wonder I am speaking to more parents than ever who are having sleep issues. It’s harder as an adult to correct sleep issues because you have to , much like a diet, have willpower to follow the solutions to the letter even when you don’t want to. Like a diet , because sleep is very much habit based, things can only improve if solutions are applied consistently so willpower and a belief in the solutions is key.
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Fortunately sleep issues can be improved upon. Here’s 3 tips to start trying, remembering that consistency is key and for improvements to be made 30 days of consistency is often needed.
- NO electrics in the bedroom, yes, sorry even your phone. Many studies have proven time and time again how electric impulses, blue light and knowledge that the phone is there disrupts sleep so leave them all charging downstairs and out of the bedroom.
- Daylight is key. ” hours of daylight a day is key to helping the body regulate melatonin and sleep cycles, a walk morning and late afternoon is ideal ‘(a run is even better!)
- Same times. Same bedtime, same wake up time regardless of how the previous night was is also key. Sleep is habit based, i cannot stress enough how habit based sleep is so set a bedtime, a wake up time and stick to it!! Especially for the first 30 days to give your body and brain a chance to reconnect and start producing the right chemicals at the right times.
Stay tuned for part 2 of the adult sleep solution blog, coming next week.