Im worried that Im not getting enough sleep

Published: 7:00AM GMT 01 March 2010

We outlay a third of the lives asleep, and nonetheless two-thirds of us onslaught to get enough Photo: ALAMY

Dear Readers" Clinic

Following new reports about the aged wanting some-more nap than they think, I am uneasy that, at 68, I"m not removing enough. I nap for usually 4 or five hours a night.

The drug I am receiving for my skin problems have me feel indisposed Readers Clinic Readers Clinic: Calling all queries LifeCoach: territorial dogs and removing fit for golf Readers Clinic

Over the past couple of years, my nap patterns have turn increasingly disturbed. I"m slim, keep myself active, don"t smoke, splash well inside of endorsed limits, and extent myself to one crater of coffee and dual cups of tea a day.

Although I have somewhat lifted red blood pressure, for that I am on medication, I don"t have any alternative healing or personal problems to disturb my sleep.

I infrequently feel utterly low about not removing a full night"s sleep, and goal you can assistance me.

Mrs SS

Sammy Margo, nap expert, writes:

Dear Mrs SS

We outlay a third of the lives asleep, and nonetheless two-thirds of us onslaught to get enough. Sleep affects all areas of the lives, from the moods, mental recall and opening at work, to the waistline and skin.

The volume of nap we need changes really small with ageing full of health comparison adults lend towards to nap 6 to eight hours a night but the nap settlement can shift with age. Illness, stress, suffering and remedy can all be disrupting. However, elementary lifestyle changes can urge the peculiarity and apportion of your sleep.

As a society, we lead increasingly sedentary lives, sitting at computers all day, examination TV in the evening. We are mentally over-stimulated and physically under-stimulated. We are not unprotected to enough illumination to umpire the physique clock. You contend you live an active life, so try sportive for thirty mins a day outdoors, in daylight. Avoid operative out late in the evening.

You should additionally settle a befitting time to go to bed routine. Go to bed and arise up at the same time each day, even at weekends. If you find it tough to deposit off, mist lavender on your sham and take a comfortable bath prior to bed.

Avoid nightcaps if possible; a snifter of blockade will have you feel indolent but might means you to arise multiform hours later. Instead, try a potion of comfortable divert or camomile tea. Include well known "snooze foods" such as turkey, potatoes, almonds, sugar and oatmeal, in your dusk dish but leave room for a time to go to bed snack: a cut of granary toast with Marmite will help, as an dull go through interferes with nap only as most as a full one.

Are you sleeping comfortably? You contingency keep the spinal column in the healthy alignment. Too most or as well couple of pillows can means your neck to lean brazen or behind and lead to strain, as can over-arching your behind when lying with legs straight.

Is something else interrupting your sleep? Ensure your room is kept in darkness. Your room should be kept comparatively cool, in between sixteen and eighteen degrees Celsius. However, safeguard your feet are warm; cold feet will pledge a bad night"s sleep. Wearing a span of thin hosiery can revoke wakings.

If nothing of these tips helps, I indicate you see your GP who might impute you to a nap hospital or a cognitive poise therapist.

* Sammy Margo (sammymargo.com) is a physiotherapist and Pilates instructor. Her "Good Sleep Guide" is accessible fromBooks for �9.99 + �1.25 p&p, and her new book, "The Good Sleep Guide for Kids" is �10.99 and �1.25 p&p. To order, call 0844 871 1515 or revisit books.telegraph.co.uk