- Personal Health Information & Self-Help
I cant get to sleep
I can't get to sleep.
So many people struggle to fall asleep at night and toss and turn in bed for many hours.
Our minds are running at 1000 miles a minute with e mails texts work problems relationship problems all contribute to a state of mind that is not going to help us fall over to sleep.
Sleep experts say getting ready for bed and going to bed should be a time of relaxation not of stimulation.
Types of Insomnia
- Transient insomnia- usually only lasts for a few days.
- Acute insomnia-symptoms may go on for a number of weeks.
- Chronic insomnia may last for months and even sometimes for years.
Things you shouldn't do before bed time.
- Don't eat a heavy meal.
- Dont drink coffee
- Avoid drinking alcohol
- Dont excercise
- Do not watch distressing Tv shows.
- Dont check texts or e mails in bed
Things to help you get to sleep
- Have a warm relaxing Bath
- Have a milky hot drink eg Ovaltine
- Relax in a dim place beside your bedroom
- Turn the lights of
- Dont wear tight clothing in bed
- Lie in your favourite position
- Dont keep checking the clock
- Keep your room cool
- Wear socks to keep feet warm
- Breath deeply
- Visualize a happy place
Insomnia is a very common sleep disorder affecting millions of people in the world.
Not being able to fall asleep or stay asleep for a period of time can lead to feeling sleepy during the day, not feeling well both physically and mentally.
- Insomnia is experienced by approx 30-40% of the population.
- There are many different causes of insomnia.
- Not being able to sleep may be due to lifestyle or illness.
- Medication may affect sleep.
- Hormone levels can affect sleep.
- Relationship problems can affect sleep
- Financial worry can affect sleep.
- Living and sleeping accommodation may affect sleep.
- Treatments for insomnia can be medical or behavioural.
Avoiding exercise before bed is sensible because it takes the body a long time to cool down and your heart rate to return to normal. Sleep experts say Yoga or sex is different and are considered relaxing activities that release endorphins and help calm us.
In our society many of us work late and can end up eating dinner an hour or two before bedtime.
The most effective way to digest our food is standing up. Lying down after eating a big meal can cause indigestion and then interfere with our ability to fall asleep. Also when your digestive system is active you don't sleep as deep.
Do you check texts or e mails in bed just before trying to go to sleep. This has become a bad habit for many people and can cause unnecessary anxiety that can keep a person from falling asleep.
Watching a distressing or intense program on Tv can cause people to be tense and their heart rate can be elevated which is putting their body into a state of stress. This state is not conducive to falling asleep. It will certainly take longer to fall asleep.
Drinking alcohol before bedtime has been shown to cause disrupted sleep and increase snoring.
After consuming alcohol you will not sleep as deeply.
Students are known to drink caffeine latqe at night to help keep them awake to study for exams.
So unless you are a student try to avoid caffeine after 4pm as it also leads to poor sleep quality and also cause difficulty falling asleep.
To get to sleep quickly your room should be quiet and dark. Your body is confused if your room is lit up as it needs darkness to promote sleep.
Falling asleep in front of the Tv is never a good idea. Usually sleep is interrupted when you have to wake up, tidy up and make your way to prepare for bedtime.