Sleep problems are very common and are often referred to as insomnia. A recent study found that as many as 30% of the adult population are affected by sleep problems. Sleep difficulties are particularly common in women, children and those over 65. In fact, roughly half of the elderly population complain of insomnia. Therefore, to have trouble sleeping at some point in your life is quite normal.
General tips for sleeping better (often called ‘Sleep Hygiene’)
• Reduce caffeine – do not have any food, drugs, or drinks that contain caffeine or other stimulants for six hours before bedtime. Some people have found that cutting out caffeine completely through the entire day has helped.
• Do not smoke within six hours before bedtime.
• Do not have a heavy meal just before bedtime (although a light snack may be helpful).
• Do not exercise within a few hours of bedtime. However, regular exercise during the daytime is good as it can help you to feel more relaxed and tired at bedtime.
• Body rhythms – try to get into a routine of wakefulness during the day and sleepiness at night. The body becomes used to rhythms or routines. If you keep to a pattern, you are more likely to sleep well. Therefore:
– No matter how tired you are, do not sleep or nap during the day.
– It is best to go to bed only when sleepy-tired in the late evening.
– Switch the light out as soon as you get into bed.
– Always get up at the same time each day, seven days a week, however short the time asleep. Use an alarm to help with this. Resist the temptation to ‘lie-in’ – even if you have a poor night’s sleep. Do not use weekends to ‘catch up’ on sleep, as this may upset the natural body rhythm that you have got used to in the week.
• The bedroom should be a quiet, relaxing place to sleep.
– It should not be too hot, cold, or noisy.
– Earplugs and eye shades may be useful if you are sleeping with a snoring or wakeful partner.
– Make sure the bedroom is dark with good curtains to stop early morning sunlight.
– Don’t use the bedroom for activities such as work, eating or television.
– Consider changing your bed if it is old, or not comfortable.
– Hide your alarm clock under your bed. Many people will ‘clock watch’ and this does not help you to get off to sleep.
• Mood and atmosphere – try to relax and ‘wind down’ before going to bed. For example:
– A stroll followed by a bath, some reading, and a warm drink (without caffeine) may be relaxing in the late evening.
– Do not do anything that is mentally demanding within 90 minutes of going to bed – such as studying.
– Go to bed when sleepy-tired.
• If you cannot get off to sleep after 20-30 minutes – then get up. Go into another room, and do something else such as reading rather than brooding in bed. Go back to bed when sleepy. You can repeat this as often as necessary until you are asleep.
Daytime exercise
Regular daytime exercise can help you to feel more relaxed and tired at bedtime. This may help you to sleep better. (However, you should not do exercise near to bedtime if you have insomnia.) If possible, do some exercise on most days. Even a walk in the afternoon or early evening is better than nothing. However, ideally, you should aim for at least 30 minutes of moderate exercise on five or more days a week.
Moderate exercise means that you get warm and slightly out of breath. You do not need to go to a gym! Brisk walking, jogging, cycling, climbing stairs, heavy DIY, heavy gardening, dancing, and heavy housework are all moderate-intensity physical exercises.
See a doctor if you feel that illness or medication is causing poor sleep. Depression is a common cause of poor sleep and can usually be treated. Some prescribed drugs can sometimes affect sleep. A change in medication may be possible. Sleeping tablets are not usually the answer for poor sleep. However, a short course may be prescribed if poor sleep is severe.
