How to survive the holidays: Sleep

By KATHERINE HOBY

When we finally shrug off this late bloomer of a warm season, the long, slow burn of a New Zealand summer will set in.

It is important to get a regular good night's sleep. But the long hot nights often make for plenty of sheet-twisting and arm-flailing.

So, what can we do to ensure we get a decent night's kip?

Try to exercise during the day. Wear yourself out a bit. The body will be more inclined to succumb to sleep if weary.

Overusing substances, such as caffeine (in coffee, colas and some energy drinks), nicotine, certain medications and herbal remedies and alcohol, is not good.

Alcohol consumption may cause initial drowsiness, but this is usually followed by wakefulness once the alcohol is metabolised.

If you take sleeping pills and herbal medications, take the lowest dose required.

Disturbances in your body clock may hinder your ability to sleep. This may be the result of an irregular sleep schedule due to excessive daytime napping or late-night partying. Try to go to bed at the same time every night, and get up at a similar time.

Prescribed sleeping medications can be useful in some cases of insomnia and, when used properly, can be the quickest form of treatment. But they should be considered a temporary solution only.

Relaxation therapy aims to relax the mind and muscles by focusing on the repetition of a word, sound or muscular activity (tensing and releasing muscles while lying in bed), without actively excluding other thoughts or feelings.

Reconditioning aims to alter how you associate your bed and bedtime with sleep. You avoid using the bed for anything but sleep and intimacy, go to bed only when sleepy and leave the bedroom if you can't sleep. You also learn to avoid naps, and sleep at the same time each day.

Some natural remedies might help you drift off to sleep.

Make your own choice about:

Camomile: a calming, relaxing tea.

Kava Kava: a Pacific island root that may help alleviate anxiety and encourage restful sleep. However, habitual use of high doses has been associated with serious side-effects such as muscle weakness and a skin rash. Use with caution, in low doses and intermittently.

Valerian: a herbal tranquilliser that helps to relax muscles.

Always tell your doctor when you are using alternative therapies as they may interact with prescription drugs, and often have side-effects of their own.

Many sleep problems can be overcome by simple, commonsense measures.

Cut down on late-night snacks and late-evening heavy dinners. Some experts recommend that you should not eat for at least three hours before bedtime.

Protein promotes alertness and carbohydrates calm and drowsiness, so eat a light, high-protein, low-carbohydrate lunch. This will decrease early afternoon drowsiness and make an afternoon nap less tempting. Conversely, a high-carbohydrate, low-protein supper should help to encourage sleepiness closer to bedtime.

Exercise. Even moderate exercise helps control stress and releases natural stimulants, decreasing the need for external stimulants such as caffeine.

An exercise routine should help to regulate your sleep cycles and make you feel sleepier in the late evening. However, avoid exercising vigorously too close to bedtime.

If you wake up in the middle of the night and can't fall asleep within half an hour, get up and rest or read in a comfortable chair until you become sleepy. Establish a bedtime ritual of cues for going to sleep.

These could include having a bath or drinking a glass of warm milk (milk contains an amino acid that is converted into a sleep-enhancing compound in the brain).

And on those long hot nights - try to leave windows and doors open to let in fresh air as late as possible.

If secure, leave a window open during the night.

Herald feature: Health