Here is a list of common issues and some brief ideas on overcoming them.
- Getting to sleep - Don’t take your troubles to bed and lie there worrying – ‘peace of mind’ at bed-time is the secret of successful sleep. If you can’t sleep within about 20 minutes, then abandon the bedroom and do something distracting in another room. Only return to bed when you feel sleepy. Don’t clock watch.
- Waking up frequently from sleep during your normal sleep - If you wake up frequently, firstly identify if this is this caused by your bed partner. Are you in pain, or is the bedroom noisy or uncomfortable? Otherwise, it’s probably due to your stress and anxiety. Consider the reasons why you wake and try to minimise their effect on you.
- Waking up too early - Waking up early can be due to numerous reasons. If you are not sleepy during the day, then you may just be going to bed too early. Feeling miserable and ‘tired all the time’, then you may be a little depressed - if this is so it may be wise to get some help. It also may be due to your age and natural body clock as we need less sleep as we get older. Create a habit of going to bed and waking up at the same time each day, even on weekends. This helps anchor your body clock to these times.
- Shift patterns - Sleep during the day is usually shorter and more disturbed, because your ‘body and brain’ are normally awake then. If you have just finished one night shift and have another tomorrow, then don’t go to bed as soon as you get home - delay this sleep until the early afternoon, if you can – you’ll feel more alert that night. If your shift patterns are causing you concern, discuss this with your employer
- Sleeping when away from home - Try and keep to your usual bed-time routines as best you can. Most people can adapt after 2 or 3 nights. Consider choosing a "quiet" room away from lift shafts, busy streets and set your thermostat if possible to a temperature that you’re used to.
- Sleep partners that could affect you - Restless or snoring partners can be very disturbing – they are probably unaware of this and you will need to explain to them what is happening
- Moving legs - This is often caused by what is known as "Restless leg Syndrome". Basically you just can't keep your legs still in bed and it disturbs your sleep - and your partner’s! Research is now beginning to help us to understand the problem and sleep centres are now able to accurately diagnose and treat this unpleasant condition. Your GP may be able to help or perhaps refer you to a sleep centre.
- Burning feet - So called burning feet syndrome is exactly what it sounds like. Your feet feel hot and burning during the night and you have to uncover them and cool them down and usually kick off the bed clothes. It isn't just feeling generally too hot - for example in summer in a bedroom that’s too hot - it occurs throughout the year. It seems particularly common in some parts of the world eg the Middle East, and may be caused by a lack of vitamins. There may be other causes for burning, tingling, numbness, pins and needles in the feet (also the hands) so get this checked out.
- Noise - Unexpected noise may disturb sleep. Try to reduce the noise source or alternatively wear ear plugs if necessary.
- Bright light - Bright light may disturb sleep. Try to reduce the light in the sleeping environment with dark curtains. If this is not possible then an eye mask may be useful.
- Dreams or nightmares - If dreams or nightmares are frequent, then anxiety is often the cause, or they can be a side effect of certain medicines. Check any medication with your doctor if you have concerns. Try to relax before bed time and avoid TV programmes that could cause you to have anxious thoughts/feelings.
- Children - Children can have a tendency to disturb sleep. Encourage them to stay in their own bed with rewards, reduce drinks prior to bedtime; promote reading or something relaxing, consider blackout curtains and blinds in the summer months to help them get to sleep and stay asleep.
- Teenagers - Teenagers often choose different hours of the day /or night to sleep than their parents. Encourage compromise, for example, late nights at weekends in return for early ones during the week. No matter what the age of your child, it is important to set routines and house sleep rules so that everyone is aware of the effect they may have on others sleep patterns.
- Partner - Discuss the issue with your partner, and decide on a course of action. This could include alternative sleeping arrangements until the problem is resolved.
- Pets - Minimize noise disruption caused by your pet so you get a good nights sleep. Avoid sleeping with your pet in the same room if you can.
- Too hot - Your body temperature needs to fall somewhat when you go to sleep – this encourages good sleep. Too hot a bedroom or bed disturbs sleep – keep cool but don’t get cold.
- Too cold - Bedroom temperatures can easily fall 10C in the middle of the night – what seems warm and cozy at bedtime soon become cold, especially if the bedding is inadequate. Consider keeping your temperature as constant as possible, choose warmer bed clothes and quilts in winter and minimize all droughts.
- Wake up spontaneously - Anxiety is usually the cause of waking up spontaneously from sleep. Don’t take your troubles to bed – ‘peace of mind’ and relaxation before bedtime is the secret. Try writing down all your worries before bedtime and to try find solutions for issues that may be causing you to feel this way. Take time to relax (quiet music, deep breathing, no distractions) before bedtime as this may also help you to sleep better.
- Nervous tension, worries - We all worry at times in our life, but some people worry far more than others. Worrying and feeling tense is a common cause of sleep disturbance. Try to define what is worrying you, write these down and look for possible solutions. Alternatively you may find it useful talking to someone you trust or perhaps seek counselling support.
- Need to go to the toilet - Look for the obvious causes first - e.g. drinking too much before going to bed - remember alcohol and caffeine are called diuretics and make you need to pass urine. The commonest cause in older men is an enlarged prostate gland. An irritable bladder, urine infections diabetes, and some tablets particularly for heart conditions can be the cause
- Phobia (e.g. fear of the dark) - Phobias are now far more easily treated by expert psychological treatment. No one needs to put up with these relatively common problems anymore. Ask you GP to refer you to a psychologist for professional support.
- Shortness of breath or coughing - Persistent night time shortness of breath and coughing should always be checked out by your GP if an obvious cause like a cold or acute viral infection can be excluded. It could be a sign of asthma or an allergy or other chest problems such as heart conditions.
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