Lack of sleep can leave people feeling irritable and grouchy, with reduced concentration and a lack of focus. No matter if someone finds it hard to get off to sleep when he goes to bed, or he finds it tough to stay asleep, there are things that can be done to ease into a decent night’s sleep and stay that way for the full time required.
For some people it is possible to find the root of the problem which causes a lack of sleep. For others, there seems to be no apparent reason for their sleeplessness.
Common Causes of Disturbed Sleep
- Too much alcohol, tobacco or caffeine.
- Taking recreational drugs such as ecstasy.
- Depression, anxiety, or stress.
- Taking medications such as antidepressants or steroids.
- Withdrawing from certain medications, such as antidepressants.
- Traumatic life events, such as a bereavement or redundancy.
- Having jet lag or doing shift work.
- Being unwell, including being in pain.
- Snoring that interferes with breathing (sleep apnoea), or a partner snoring.
Ways to Guarantee a Great Night of Sleep
Try to keep to a regular routine at bedtime. Go to bed at the same time each night and get up at the same time the next day, even on weekends.
Try to relax before going to bed. Write down any stresses of the day and then try not to think about them. Have a warm bath, and perhaps try listening to a relaxation tape. Don't read or watch TV in bed as it can provide stimulation and make people less relaxed.
Get regular exercise, even if it is only gentle exercise. Remember to finish exercise routines at least a few hours before going to bed. It can take time for the body to cool down after a workout, and cool body temperature is essential for good sleep.
Avoid eating a heavy meal close to bedtime as it's hard to sleep well on a full stomach. Ideally finish eating around 2-3 hours before bedtime to be comfortable. Avoid spicy foods to keep heartburn at bay, and don't drink too many fluids in the evening so that there is no need to go to the toilet during the night. (But remember to drink plenty during the day to avoid dehydration. Ideally, people need to drink 6-8 glasses of water a day.)
Try eating a banana before going to bed - bananas contain an amino acid called tryptophan which is thought to convert into a calming and sleep-inducing chemical in the brain called serotonin.
If someone wakes up in the night he shouldn’t lie in bed awake, tossing and turning. It is better to get up and do something to provide a distraction such as reading, until it is possible to feel sleepy again. Then try going back to bed.
Make sure the room where people sleep is cool, dark, quiet and comfortable. The mattress and pillows might need changing if the ones used are old and beyond their best. A black-out blind, a fan during the summer, and ear plugs can be helpful to prevent being disturbed by noise.
Avoid caffeine (tea, coffee, chocolate), alcohol, and nicotine, especially in the evenings. All of these are stimulants which can keep people awake. Try chamomile tea instead of tea or coffee - it is a traditional sleep-inducing remedy.
Other Support Available to Sufferers of Insomnia
Talk to a GP. He will be able to offer advice, and may suggest a medication that will help. Keep a sleep diary so that it is possible to tell him exactly what the problem is, and how long it has been going on. A pattern of sleeplessness may help to work out the cause. If someone is not sleeping due to a condition such as depression, prescribed drugs such as antidepressants or counselling may be needed
 |
