Sleep Disturbances

Whether you cannot sleep at all, you experience broken night’s sleep or even if all you can do is sleep, disturbed sleep can be a problem and life affecting.

Causes

There are many possible triggers that can cause sleep disturbances, some of the ones raised in our meetings were;

·         Pain

·         Stress/Anxiety

·         Uncomfortable or cannot get comfortable

·         Mind won’t switch off

·         Low Sugar Levels

·        In some cases those with Chronic Fatigue it was having to have a nap during          the day preventing sleep at night

·         Overtired (so tired you cannot relax into a sleep)

·         Temperature control

·         Muscle tremors/restless leg syndrom
·         Electrical signals disturbing our sleep
·         Medication we are on.
 
In summary the different factors that causes us to not sleep well can include; Illness, Pain, Emotional Factors, Environment, Medications and in some instances Genetics.
 
Tips that may help

Unfortunately it is not a case of one size fits all, what works for one person will not always work for everyone; it is a case of trying and finding out what will work for you. Also the list below is a list of tips that may help you, not a list of cures but we hope they help for you.

·         Relaxation tracks
Some of our members listen to Andrew Johnson or Paul Mckenna, and have found them to help, however after a time they found it stopped working or it became too repetitive. White Noise music and/or Sonic Aid calming massage was suggested as being an alternative to listen to as you are trying to dose off.

·         Establish a regular routine
Going to be at a set time every night and waking up the same time every morning is meant to help train the body as to when it is time to sleep.

·         Try not to sleep during the day
If you can try to keep sleeping to the night as part of a routine, we understand in some cases that you cannot help to have a nap, ideally if you have to nap during the day keep it to a 20 min power nap rather than a full sleep.

·         Check your sleeping arrangement
Ensure the light, temperature, noise is adequate for your sleeping comforts, it is recommended not to have too many electrics in the room (preferably none at all) as electrical signals can transmit waves.

·         De-stress before bed
Having a warm bath, relaxation techniques or talking out your worries before bed can help. Most people try to watch a bit of telly or read before bed but this can stimulate the brain and hinder sleep. If you like to read, try and listen to an audio book.

·         Don’t eat too late
They say have your main meal at lunch and a small meal for tea, ideally in the evening try and avoid hot and spicy foods. If you must eat, try a hot milk and honey, honey is similar than sugar so is broken down more easily.

·         Exercise
Having a small work out before bed can help, if you cannot exercise too muich try a small walk before going to bed.

·         Don’t stay in bed
If you cannot sleep, get up after about 20 minutess try a relaxation techniques or mini walk then go back and try again

·         Complimentary remedies
There are many complimentary things out there, like Yoga, Pilates, or Oils like lavender can help.

·         Use strategies
Try some visualisation techniques or even some reverse psychology.

·         Talk you your GP
A brief course of medication may help you to find a good sleep pattern or even a course of CBT may help some people.

·         Breathing Technique
Getting some good old oxygen into the system before going to bed may help.
Breathe in deeply slowly, hold for 4 seconds, then breath out slowly. Repeat a couple of times.

·         Muscle tensing and relaxing
Consciously tensing and relaxing the muscles slowly and controlled in turn from toes up to the head including squeezing the eyes, and clenching/unclenching the jaw can help to relax the body.

·         Keeping a sleep diary
By keeping a diary you may be able to find a consistent trigger that prevents you from getting a good night kip or to help find out what triggers a good nights sleep.

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