![]() Alternatively, instead of staying in bed and getting increasingly frustrated, you could give yourself a warm drink, such as warm milk, and return to bed when you feel sleepier. A free audio guide for learning progressive relaxation techniques can be downloaded from / help-information/podcasts. Progressive relaxation techniques can help you to relax and unwind at these times. However, this worry makes it harder for us to sleep. Lying awake in bed, particularly before an important day, can make us worry. If you are struggling to find the best sleep environment for you, then it can be useful to keep a sleep diary (there’s one in the back of this guide) to keep track of the conditions that helped you get a good night’s sleep. 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. The temperature of the room is also important. If you have sources of light and noise that you can’t control, such as light from a street lamp or noise from a neighbour’s music, you might want to use an eye mask or ear plugs. Too much light or noise can prevent you from falling asleep or staying asleep. You should stop using these devices two hours before you go to sleep to reduce their impact on your sleeping.Īlthough everyone is different and has their own personal preferences, the common factors affecting our sleep are light, noise and temperature. The backlit ‘blue light’ displays suppress melatonin production – the hormone that helps you sleep the suppression of melatonin causes sleep disruption. This will allow you to relax with no distractions in your bedroom.īe mindful of the presence of gadgets and electronics, such as computers, phones, tablets and TVs. Watching TV, playing computer games and eating in another room is better. Where possible, you should try to remove distractions from your bedroom. The bedroom should be somewhere that we associate with sleep. 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 this guide for general ways to maintain good mental wellbeing. In these cases, a combined approach to tackle both the mental health issue and poor sleep is often the most effective treatment method. Mental health problems like anxiety and depression can also affect our sleep. Avoid taking the medication without speaking to a medical professional, as sometimes the medication can stop you from sleeping properly if it’s not right for you. Speaking to your GP or pharmacist about appropriate medication can help with this. The following advice can help to HEAL your sleep problems.Īnyone who has tried to get to sleep with a blocked nose or headache knows that physical health problems can stop you from getting a good night’s sleep. ![]() The important thing is that you get good-quality sleep. Each person's amount is different however, it is recommended that a healthy adult should sleep, on average, between seven and nine hours a night. Sleep has also been shown to protect the immune system. 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 our performance, mood, and interpersonal relationships. ![]() Good sleep doesn’t just mean lots of sleep but the right kind of sleep. ![]() It was only when no one he spoke to recognised the tune that he realised he had written it himself.įour main factors affect the quality of your sleep: Health, Environment, Attitude and Lifestyle. The Beatles’ song ‘Yesterday’ came to Paul McCartney in a dream. ![]()
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