How to sleep better

Sleep Fact #1

The Beatles' song "Yesterday" came to Paul McCartney in a dream. It was only when no one recognised the tune that he realised he had written it himself.

Good sleep doesn't means lots of sleep: it means the right kind of sleep.

Sleep affects our ability to use language, sustain attention, understand what we are reading and summarise what we are hearing; if we compromise on our sleep, we compromise on our performance, our mood, and our interpersonal relationships. Sleep has also been shown to protect the immune system. The amount that each person needs is different; however, it is recommended that a healthy adult should sleep, on average. between 7 - 9 hours a night. The important thing is that you get good - quality sleep. The following advice can help to help to HEAL your sleep problems.

Health

Environment

Attitude

Lifestyle

Health

As anymore who has tried to get to sleep with a blocked nose or headache knows, physical health problems can stop you from getting a good night's sleep. Speaking to your GP or pharmacist about appropriate medication that can help with this. Try to avoid taking medication without speaking to a medical professional, as sometimes the medication itself can stop you from sleeping properly if it is not right for you.

Mental health problems like anxiety and depression can also affect our sleep. In these cases, a combined approach to both mental health issue and the poor sleep is often the most effective method of treatment. Speak to your GP or mental health worker (if you have one) for advice on this, or have a look at the "Attitude" and "Lifestyle" sections of the guide for general ways to maintain good mental wellbeing.

Environment

The bedroom should be somewhere that we associate wirh sleep. Where possible you should remove distractions from your bedroom. It is better to watch TV, playcomputer games and eat in another room. This will allow you to relax with no distractions in your bedroom.

Be mindful of the presence of gadgets and electronics, such as computers, phones, tablets and TVs. The blacklit "blue light" displays supress melatonin production - the hormone that helps you sleep; the suppression of melatonin causes sleep disruption. You should stop using these devices two hours before you go to sleep to reduce their impact on your sleeping.

Although everyone is different and has their own personal preferences, the common factors that can affect our sleep are light, noise and temperature. Too much light or noise can prevent you from falling asleep or staying sleep. If you have sourse of light or noise that you can't control, such as a light from a street lamp or noise from a neighbour's music, youyou might want to use an eye mask or ear plugs.

The temperature of the room is also important. A heater or thicker duvet can help if you regularly find yourself too cold at night; a thinner cover or opening a window can help if you're too hot. If you're struggling to work out the best sleep environment for you, then it might be useful to keep a sleep diary to keep track of the conditions that helped you get a good night's sleep.

Attitude

Lying awake in bed, particuarly before an important day, can make us worry. However, this worry then makes it harder for us to get to sleep.

Progression relaxation techniques can help you to relax and unwind at these times. A free audio guide for learning techniques can be found at: mentalhealth.org.uk/help-information/podcasts. Alternatively, instead of staying in bed and getting more and more frustrated, you could get up and make yourself a warm drink, sucha milk, and return to bed when you feel sleepier.

If you continue to have sleep problem for more than a month, you could speak with your GP about the possibility of using Cognitive Behavioural Therapy (CBT). CBT is used to treat some mental health problems. It can encourage a more positive attitude, which can then help to break cycle of negative thoughts causing your lack of sleep, and thus can help you to develop a healthier sleep pattern.

Alternatively, practices like mindfulness (a type of meditation) can help by reducing stress and anxiety a GP prescription. Further information can be found at Mental Health Foundation's dedicated mindfulness website: bemindful.co.uk.

Lifestyle

There are a number of that you can do every day to improve the quality of your sleep.

Eating rice, oats and dairy products can produce chemicals that increase our desire to sleep. However, food and drink containing lots of caffeine or sugar can keep you awake, so drinking less te and coffee and eating less chocolate and othersugary foods late in the day might help you to sleep better.

Although it can makeyou feel tired and can help you you get to sleep, alcohol often impairs the quality of your sleep and makes you make likely to wake up during the night as the effects wear off, and you may need to go to the toilet frequently or get up to drink water if you are dehydrated.

Exercising on a reguar basis is thought to help us sleep, as, among other things, it help reduce anxiety and relieve stress stress. It is however, important to exercise at the right time. Exercising earlier in the day is better, as exercise increases the body's adrenaline production, making it more difficult to sleep if done just before bedtime.

Slepp Fact #2

Driver sleepiness may contribute to around 20% on long journeys.

Sleep Disorders - The problem they cause and possible solutions.

Insomnia

Insolnia is the name given to the conditions where are regularly unable to fall asleep or remain asleep for a long enough period of time. Ad a result insomnia can have a negative impact on your mood, energy level, concentration, relationships, ability to awake throughout the day, and ability to complete simple daily tasks.

One of the most widely used and successful therapiesis Cognitive Behavioural Therapy (CBT); for an easy introduction, read Overcoming Insomnia and Sleep Problems by Colin Espie or ask your local GP or sleep clinic for advice on other CBT books or courses. Reguarly daytime or easy evening exercise can also be a great way to combat insomnia as it helps to reduce anxiety and stress, as can practices such as mindfulness.

Using sleep medication (or hypnotics), such as sleeping pills, is common. However, they should generally only be used for a few nights as you can become reliant on them longer you use them. It is best to seek advice from GP if your insomnia persists.

Sleepwalking

Sleepwalking happens during deep sleep, meaning people can rarely remember doing it. As well as getting out of bed and walking, some people dotasks in their sleep, such as cleaning. Sleepwalking is far more common in children than adults.

Sleepwalking is not dangerous unless you start doing risky activities in your sleep. It is often related tostress or lack of sleep, or (in adult) drinking alcohol, soit is important to try and get regular, good - quality sleep by looking at the HEAL factors mentioned.

Night terrors

A night terror is different to a nightmare in that it occurs during deep sleep, meaning that you rarely remember it. Often an extreme and frightning experience, night terrors make you heart beat faster and might cause you to sweat or screa. Night terrors often begin in children, but rarely continue into adulthood.

Little isknown abouthow to treat people who have regular night terrors, although, in some cases, they can be linked to a traumatic experience. If this is the case, and your night terrors are affecting your everyday life or ability to sleep, your GP might be able to refer you for therapy to help you deal with the underlying trauma.

Snoring

Snoring is a very common problem, affecting 41.5% of adult in the UK. Snoring is a breathing problem, rather than a sleep problem, and happens when a blockage in the airway cuses the organs the help us breathe to vibrate. It usually more of a problem for anyone sharing a with a room, rather than for the snorer themselves.

Nasal strips can help by widening the nasal passage and improving the airflow when breathing. It is also better to sleep on your side, as sleeping on your back can causes your toungue to fall backwards and partically block your airflow. Drinking less acohol, exercising more regularly, and taking to lose wight (if you are overweight) can also reduce your snoring.

Sleep Apnoea

Sleep apnoea causes shallow breathing or pauses in breathing that may last up to 30seconds at a tim. In most cases, you will begin to breathe normally again,often making a loud snort or chockingsound to clear your airway. People with sleep apnoea can wake up frequently throughout the night feeling sweating with a dry mouth and a headache.

Unlike snoring, it is more important to sleep apnoea in order to prevent the brain from being deprived of oxygen. A continuous positive airway pressure (CPAP) device can help by easing your airflow. Your GP will be able to recommend where you can get an assessment for CPAP device.

Sleep Fact #3

Pythons sleep for up to 18 hours a day. Giraffes generally sleep for less than two.

Thanks for reading x