Posted on September 04, 2018

In an effort to improve the overall health and wellbeing of Qatari citizens and residents, PHCC doctors have today outlined helpful advice for those experiencing with insomnia.

According to international research, approximately 30% of adults report one or more of the symptoms of insomnia: difficulty initiating sleep, difficulty maintaining sleep, waking up too early, and in some cases poor quality of sleep. Dr Fatema Musa, the Head of the Mental Health Programme said: “Sleep is a vital part of leading a healthy lifestyle. But many people suffer from insomnia or symptoms of insomnia and we would like to provide some simple tips and advice that may support people with their sleep, which hopefully improve overall health benefits”.

Top tips:

  • Maintain a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body's clock and could help you fall asleep and stay asleep for the night.
  • Set aside at least an hour of “wind-down” time dedicated to relaxation before bedtime. For example, meditation, deep breathing reading a book or magazine.  
  • Turn off electronics such as laptops and phones before bedtime as bright light from the screens can make it harder to fall asleep.
  • Avoid alcohol, tobacco, caffeine and heavy meals in the evening as they can disrupt sleep.
  • If you have trouble sleeping, avoid having short naps during the afternoon. Stopping short naps during the day time may help if you are unable to fall asleep at bedtime.
  • Make sure your sleep environment is cool in temperature quiet and dark. You can use blackout curtains to block the light, or buy earplugs or a fan to block noise.
  • Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity.
  • Make sure the mattress and pillows are comfortable as the one you have used for some time may have exceeded its life expectancy.
  • If you are still having trouble sleeping, please speak to your doctor at the Health Center.

PHCC is committed and places the health of all citizen and residents of Qatar as its highest priority, with a focus on knowledge sharing to improve health awareness, health promotion and eventually health outcomes for all.