Insomnia & Sleeping Issues
Sleeping helps us to recover from mental as well as physical exertion.
Sleep and health are strongly related – poor sleep can increase the risk of having poor health, and poor health can make it harder to sleep. Sleep disturbances can be one of the first signs of distress.
Up to one third of the population may suffer from insomnia (lack of sleep or poor quality sleep) or other sleep problems. These can affect mood, energy and concentration levels, our relationships, and our ability to stay awake and function at work during the day. For many of us, it may simply be a case of making small lifestyle or attitude adjustments in order to help us sleep better you can you can find out more.
Tips to improve your sleep
Simple lifestyle changes can make a world of difference to your quality of sleep.
Keep regular sleep hours
Going to bed and getting up at roughly the same time every day will programme your body to sleep better. Choose a time when you’re likely to feel tired and sleepy. Obviously the student life makes this one hard!
Create a restful sleeping environment
Your bedroom should be a peaceful place for rest and sleep. Temperature, lighting and noise should be controlled so that your bedroom environment helps you to fall (and stay) asleep. Not easy in halls and shared houses!
Make sure your bed is comfortable
It’s difficult to get restful sleep on a mattress that’s too soft or too hard, or a bed that’s too small or old.
Moderate exercise on a regular basis can help relieve some of the tension built up over the day. But make sure you do not do vigorous exercise, such as running or the gym, too close to bedtime, as it may keep you awake..
Cut down on caffeine
Cut down on caffeine in tea, coffee, energy drinks or colas, especially in the evening. Caffeine interferes with the process of falling asleep, and also prevents deep sleep. Instead, have a warm, milky drink or herbal tea.
Do not over-indulge
Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Alcohol may help you to fall asleep initially, but it will disrupt your sleep later on in the night.
Try to relax before going to bed
Have a warm bath, listen to quiet music or do some gentle stretches to relax your mind and body.
Write away your worries
If you tend to lie in bed thinking about everything you have to do tomorrow, set aside time before bedtime to make plans for the next day. The aim is to avoid doing these things when you’re in bed, trying to sleep.If you cannot sleep, get up
If you cannot sleep, do not lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then go back to bed.
Talk to someone if lack of sleep is persistent and it’s affecting your daily life.
Video Tips for Insomnia
Use the following link for some Audio Tips for insomnia and sleep issues available on the NHS website.
You can find out more about improving sleep in the Self Care Section