TIPS TO AVOID INSOMNIA

These suggestions may help overcome transient insomnia (poor or inadequate sleep lasting from one night to a few weeks) and help you get a good night’s sleep.

  1. Don’t eat a heavy meal in the evening
  2. Don’t nap. If you must, try to limit naps to 15/20 minutes mid afternoon
  3. Make sure your mattress and pillow(s) are right for you and wash pillows regularly (excluding feather pillows)
  4. Keep a check on your alcohol intake
  5. Smoking can worsen insomnia
  6. Limit your caffeine intake in the afternoon and evening
  7. Try caffeine free tea or coffee
  8. Chocolate, cocoa and cola all contain caffeine
  9. Avoid eating, working or watching television in bed
  10. Try to get up at the same time every morning, even at the weekend
  11. Exercise regularly in the mornings; do yoga or stretching exercises in the evening
  12. A healthy diet equals good quality sleep
  13. ‘Wind down’ before bedtime


SEVEN TIPS TO IMPROVE MEMORY

  1. Get organised:
    • Declutter your home
    • Jot important events on the calendar
    • Keep essential items in the same place
    • Make a ‘to do’ list
  2. Focus:
    • Do one thing at a time.
    • Focus on the task in hand and don’t be distracted
  3. Stay Mentally Active:
    • Do Crossword puzzles or the like
    • Make small changes to your life pattern
    • Take up a new hobby or interest
  4. Socialise:
    • Meet friends and socially interact with them
  5. Physical Activity:
    • Try to include some physical activity in your daily routine
    • Physical activity increases the blood flow to the heart and brain and may therefore help with your memory
  6. Eat a Healthy Diet:
    • Eat a healthy and varied diet including fruit and vegetables
    • Drink enough water to keep your body hydrated
    • Drink alcohol in moderation
  7. Manage Chronic Conditions:
    • Always follow your doctor’s treatment recommendations
    • Finish prescribed medication
    • Review your medication with your doctor on a regular basis