Health Tips

At some time most of us have problems sleeping. If it goes on night after night it can interfere with work, leisure time and overall happiness. Here are a few tips if you are having serious problems sleeping

Improve your sleep patterns
# Keep a sleep diary This can give both you and your doctor, therapist, whatever, a clearer picture of your sleep patterns. Many people report sleep difficulties like, ‘I have not slept a wink all night’,or, ‘I’ve been awake since 3am’. Such feelings may not actually be confirmed when you start a sleep diary as your perception of time passing can be impaired at night.

Sometimes a sleep diary confirms a pattern of sleep disturbance that can be changed, or shows up patterns of behavior before you get to bed that will cause poor sleep.

Record any day time naps as well as night time attempts at sleep, times you were awake/asleep, any consumption of alcohol, caffeine or medication within 6 hours of bedtime, and scale your mood overall for the day and how you felt when you woke up. See if you can identify any patterns, foods or drinks, toilet habits, feelings that may cause your disturbed nights sleep. Once identified you can change things and again use a sleep diary to record any positive or negative results.

Keep a regular bedtime

Relax before bedtime

Try taking warm bath, stop interactive computer chat sites, blogs or games sites well in advance of bed times. Try relaxation exercises, sex, whatever chills you out.

Prepare for sleep before going to bed by mentally unwinding. Try and dump any work or personal worries well before you get into bed. Tell yourself there is nothing you can do about it until the morning. If you get repeated cyclical thoughts use the ’stop technique’. (The ‘Stop technique’ relies on you being able to identify the repeated thought. As soon as you find yourself thinking the repeated thought say STOP, either out loud or think it. It is a great technique). You may have to do it many times before you break the thought, but it does work.

Light and noise levels. Reduce light levels as the brain produces a hormone that regulates sleep and is thought reacts to light. Noise levels can be controlled even if you have to use ear plugs. Often if you are disturbed by noise, even if you go back to sleep it can be disruptive. Try to minimize it. If your partner’s snoring is the problem you might have to get it sorted. One problem that is difficult to solve are babies and small kids and so the cure may be quite complicated. Time is the cure for that one! Pets can also disturb you, get them out of the bedroom.

Comfort and warmth. Adjust room and bed clothing temperature for maximum comfort.

Night hunger. You may need a high carbohydrate snack before going to bed.

Urinating!. This can be really disrupting. Restrict fluids. If you need to urinate a lot in the night consult your doctor, there may be a physical cause for it.

If you are still having problems seek help from your doctor you may need a short course of medication or there may be underlying physical problems that he or she may identify.