Sleep Problems
What causes sleep problems?:
· Stress
Worry brought on by bad news received during the day or a difficult task to cope with the following morning. This particular cause is more and more common in our daily lives where there is an increase in such stressful events as bereavement, divorce and financial and family problems. Redundancy and other work-related problems like worrying about job security, important meetings or changing jobs can also cause stress
· Physical Disorders
Physical disorders may produce pain e.g. arthritis, or frequency of urination especially at night brought on by bladder or prostate problems.
· Environmental Factors
Sleeping conditions such as an uncomfortable bed or too much or too little air can certainly affect sleep patterns. Many people complain of noise - for example, from a partner snoring or noisy neighbours - and often light in the bedroom can be a problem.
· Lifestyle Factors
Caffeine - drinking a lot of tea, coffee or soft drinks with caffeine in the evening.
Alcohol - too much too late in the evening can keep you awake and mean frequent visits to the lavatory are necessary.
Keeping erratic hours - shift workers or night workers suffer great difficulties in adjusting to the change in sleep patterns. The same will be true of people going through periods of change or exams.
Long distance travel - travel across time zones is now so frequent that it is easy to forget how much of a problem ‘jet lag' can be.
What can you do to help you sleep?
Everybody has a different need for sleep and has a different view about how they should be sleeping. In the same way there is not one cure for sleeplessness. All the items suggested below - collectively called sleep hygiene - are measures which you can take for your self. Different things will work for different people. It is worth trying all of them to achieve a good night's sleep regularly.
· Avoid napping
Taking naps in the day reduces the amount of sleep you need at night and can disrupt the pattern of night sleep. Your body only needs a certain amount of sleep if you are fit and well; so daytime naps are useful if you are unable to achieve a good night's sleep regularly because of young children or a job but are not recommended otherwise.
· Regular sleep times
The body can ‘learn' what time to fall asleep if you go to bed at the same time every night. This can strengthen the body rhythms.
· Avoid stimulants
Alcohol, caffeine and nicotine all have the potential to ‘pick you up' and this will keep you awake longer. NB: some soft drinks also contain caffeine.
· Reduce fluid intake
Getting up in the night to use the lavatory can be avoided by reducing the amount you drink before you go to bed. Diuretics (water tablets) if you have been prescribed them for another medical problem should be taken early in the day.
· Avoid stimulating exercise
Take exercise in the late afternoon or early evening and avoid vigorous exercise just before going to bed.
· Relax
Reading a book or listening to soft music before going to bed can help you relax and get you in the mood for sleep.
· Avoid emotional upsets
Although it may not always be possible, try to keep the hour or so before going to bed as a quiet time of winding down for sleep
· Avoid watching television or working in bed
Keep your bed as a place of sleep. Don't go to bed with the idea of getting some work done while waiting to fall asleep, as sleep will not come easily.
· Ensure the mattress is comfortable
On average, bed are not recommended to last for more than 10 years so it may be worthwhile getting a new bed. Be sure to try several before buying and do not choose by colour or price.
· Soundproof the bedroom
Block out noises or add in what is called ‘white noise' - a gentle hum which drowns out the other environmental noises.