How To Get To Sleep

Many people experience sleep difficulties during their "settling in" period in Jakarta or any other post.

1. Go to bed only when you are tired. Do not eat, drink, read, smoke or watch TV in bed. Get up if you are not sleepy.

2. Get up at the same time every morning. Set your alarm clock.

3. Avoid spicy food, caffeine, or too much liquid with your evening meal. Coffee, tea, chocolate and cola drinks contain caffeine.

4. Keep nights free from stress. Don't think in bed. Deal with problems when they happen during the day. Don't let them build up and dominate your sleep time.

5. Do not drink alcohol before bed. A night cap will induce lighter sleep and sleep will be less refreshing.

6. Exercise after work and before dinner. Morning exercise does not induce sleep and late evening exercise makes sleep more difficult.

7. Control noise. Older people are more easily disturbed by noise.

8. Have a hot shower or bath immediately before going to bed.

REMEMBER:          

·          Alcohol and sedatives are only a temporary solution. Their long term use will disrupt your sleep.

·          Not everyone needs 8 hours sleep.

If you are having a real problem with early morning (2 – 3am)  wakening  and can’t get back to sleep then contact the hospital