Discussing Insomnia

Karen suffers from insomnia. She is discussing her problem with her friend, Sandra, who is a

sleep specialist…

Karen: Sandra, I’m so tired of having sleepless nights! I really want to sleep but my brain

won’t switch off because there are so many things running through my head! Every morning,

I’m so tired and by the afternoon, I’m dying to sleep! Then, at night, I can’t sleep again...

Sandra: Have you tried changing your daily routine, Karen?

Karen: What do you mean?

Sandra: You should try to wake up at exactly the same time every day, including weekends

and days off. This will help your body to get used to its own rhythm. Also, try to cut out

alcohol and stimulants like nicotine and caffeine. I know what you’re like though - you love

coffee! But, caffeine, especially later in the day, will prevent you falling asleep at night.

Karen: It would be very difficult for me to cut out coffee...When I drink coffee, I actually

feel relaxed, but I think it’s worth trying...

Sandra: You might be surprised... You should try to exercise regularly and stay active too.

This helps to promote a good night’s sleep. Also, you should exercise at least a few hours

before bedtime and avoid stimulating activities too.

Karen: Exercising is quite a good idea – it’ll help me to get fitter too...

Sandra: Exactly. Exercise is very effective for treating insomnia. Also, you should avoid or

limit naps because they can make it harder to fall asleep at night. If you cant get by without

one, try to limit a nap to no more than 30 minutes and don't nap after 3 PM!

Karen: Do you really believe that all this will help me to overcome my problem?

Sandra: Yes! If you make these changes to your routine, I’m confident that you won’t have

sleepless nights anymore. Science is rarely mistaken! And here’s another important thing -

make your bedroom comfortable for sleep. Keep it dark and quiet, and at a comfortable

temperature. Hide all clocks in your bedroom, including your watch and phone, so that you

don't worry about what time it is.

Karen: Thank you Sandra for your great advice! I’m going to have to make a lot of

changes...