Nearly everyone has trouble sleeping at some stage , but for some this is a regular ongoing problem …… a very frustrating one.
Not only can it make you feel tired , it can also affect what you do during the day, along with your general health. So, what are some ways to help manage this ….. and improve your general quality of life ?
Insomnia – do you have trouble getting to sleep and staying asleep ?
Sleep Apnoea – this is when one stops breathing while asleep.
Snoring – as we all know, this is when one makes a snorting or rattling noise. This can have an effect on others as well. It’s something not many people like to admit to.
Sleep Deprivation – you may not get enough sleep or enough good quality sleep. It can also be about what time of the day you sleep as well.
Restless Legs – you have an urge to move your legs. This is something many do at other times as well. For example , when sitting on the couch or at the dinner table.
If you have trouble getting to sleep and are often awake during the night , you probably aren’t getting enough sleep. You may have heard of figures such as 7-9 hours.
You may have a sleeping problem if you
- Have trouble getting to sleep
- wake during the night
- wake up early
- don’t feel refreshed when you wake up
- wake up with a headache
- sleep at the wrong time
- feel sleeping during the day
- feel irritable
- have poor concentration
Not getting enough sleep can have an effect on your blood pressure , heart disease , obesity and diabetes. That’s why it’s so important to take the steps to improve your sleeping.
Set your body clock – go to bed and get up at the same time everyday. Try and keep it the same during the weekend as well.
Get up if you can’t sleep – if you can’t get to sleep after 30 mins or so , get up and do something until you feel tired again.Don’t stay in bed and feel frustrated.
Wind down at bedtime – have an hour of quiet time before bed. Maybe read, have a bath or listen to some music.
Avoid stimulants – within 2 or 3 hours of bedtime , don’t smoke , drink alcohol or caffeine drinks , eat too much or exercise.
Make your room suitable – make it dark , cool and quiet.
Avoid naps – don’t sleep during the day. Try not to fall asleep in front of the T.V.
Be active during the day – think about some exercise and get outside and active early to get your body clock off to a good start.
Treatment for sleep problems
Insomnia – the first step is to figure out whether there is something causing it.Cognitive behavioural therapy can help change thoughts and behaviours that contribute to insomnia. Another thing to do is limit the amount of time in bed.
Sleep Apnoea – treatment includes weight loss , and cutting down on alcohol.
Snoring – losing weight, cutting down on alcohol and quitting smoking can help. Maybe look at what position you sleep in. Try and sleep on your side. You can also use special devices that can be placed in your mouth or nose.
Sleep deprivation – the main treatment for this to address the cause of this. Maybe think about the hours you work …..
Restless Legs – there are some medicines that can help this. Perhaps speak to your doctor about it.
SO, ALL THE BEST TO A GOOD NIGHT’S SLEEP !!